Mindless Eating Tips Part 2

by Natalie on June 27, 2013

4833688833_9ca87dba5dI finished reading the awesome book, Mindless Eating, by Brian Wansink, and wanted to share the rest of what I learned!

If you missed Mindless Eating Tips Part 1, check it out here.

In a nut-shell, the book is about how our environment can affect how much or how little we eat. I highly recommend reading this book. It is a super quick, and fun read!

So here is what I learned from the second half of the book:

  • Don’t deprive yourself. The best way to begin changing habits is to do so in a way that doesn’ t make you feel deprived. Keep the comfort foods, but eat them in smaller amounts. I have been experimenting with this tip lately. Sometimes I feel like I deprive myself of desserts, only to overeat them when presented at a party or other social gathering. I started allowing myself to have 2 desserts per week, and keeping it to a single serving. I still try to keep the dessert on the healthier side, i.e Hail Merry Miracle Tarts and Macaroons found at Whole Foods (these are incredible and I love how they come in a single serving). So far I feel like this rule has helped immensely! I don’t find myself craving sweets nearly as much, and sometimes I don’t feel like I even need to have them twice per week.
  • Use the “half-plate” method to start eating more healthy. Fill half of the plate with non-starchy vegetables (lettuce, broccoli, cucumber, bell peppers, etc) and the other half with protein and starch. I think this tip is excellent! A really easy way to start eating more healthfully.
  • For people trying to lose weight, Wansink suggests using the “mindless margin” to lose weight slow and steadily. He says that if you shave off 100 to 200 calories a day, you can lose up to 20 pounds in one year. Though this method may be more slow than you would like, the good news is that you will be more likely to keep the weight off – for good!
  • When trying to make healthy changes, only make up to 3 changes at a time. This is a solid recommendation. I learned this back in college and have tried to use this principle when working one on one with clients. If you make too many changes at once, you are less likely to be successful. So the point is to start small and work your way up from there.
  • It takes about 28 days – one month- to break an old habit and replace it with a new one. I find it incredibly reassuring to know that we can create new habits in only one month! Just think – you could create 12 new healthy habits in one year. 

These are just a few of the key things I learned from the book, but there are definitely more.

How can you apply this knowledge to your life? I would love to hear. Leave a comment below.






photo by thedecoratedcookie via Flickr

Pie Hole Blogger June 27, 2013 at 10:29 am

Thanks for the great book summary. These are all doable things that require small diet tweaks rather than a huge overhaul.

You’re very right about making 3 changes or less at a time. With patients, the max is 3 and that really depends on the pts age, motivation, etc. Same with any other person; It’s much better to succeed with 1 change, than fail with 3.

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