Overview:
This lesson, “Prioritize Portions,” covers ways to consume smaller portions without the need for hypervigilance and willpower. The strategies include using smaller tableware to reduce portion size and replacing a main meal with a healthier mini-meal option. The premise of these strategies is to introduce friction to overeating while making eating less an easier and more natural routine.
Topic Summary:
- Advice to eat less often results in feelings of deprivation and rarely successful in the long term.
- Strategies such as using smaller plates and bowls can reduce portion sizes without having to rely on conscious effort.
- Using smaller tableware is an ingrained societal construct in many parts of the world and naturally moderates food consumption.
- Meal replacements, like smoothies, can also be a way to reduce overall food intake, provided they are healthy without ultraprocessed ingredients.
- These tactics, which reduce the mental effort required to eat less, can be part of a long-term approach to eating less and maintaining a healthy diet.
