Thanksgiving, it is one of the few days a year when we give ourselves permission to absolutely gorge ourselves with an amount of food that we would never consider consuming on an average day! Those of us trying to successfully manage our weight, know the advice and the tricks that are suggested to limit the intake of calories and none of them really works very well.
So let’s look at some studies on the psychology of eating, undereating and overeating and see if we can learn something from this scientific research that might allow us to better manage our environment, companions and ambiance settings and thus decrease our intake of calories.
Probably the two easiest strategies are to shrink your stomach during the week prior to Thanksgiving and to wear tight clothing the day of the feast. Dr. Joseph Risser, director of clinical research at Lindora Medical Clinics, states that by limiting the volume of food that is ingested at each meal, one can successfully shrink the stomach in about 3 days. By eating smaller meals more frequently during the days leading up to Thanksgiving, you will feel fuller faster because of the stomach’s smaller condition. Wearing tight-fitting clothes will have the same effect of making you more mindful of the amount you have eaten, according to several Weight Watchers coaches. It is immediate feedback, which can really help!
Some other strategies are to: eat breakfast and limit liquid intake the day of the feast. Research by Health Management Resources in Boston, reveals that people who eat breakfast actually consume fewer calories over a whole day than do those who skip the first meal of the day. By eating a light, yet sensible breakfast, you won’t come to the table starving and may be able to manage the temptations more successfully.
And contrary to some popular advice, which says to fill up on liquids before and during meals, research shows that parched rats tend to refuse their chow, while well-hydrated rats eat as they would normally. In humans studies, the evidence is similar with people tending to eat less when mildly dehydrated.
Some other research shows that how you set and clear the table influences the amount eaten! Using smaller serving utensils and dinner plates and tall, thin glasses tends to result in people eating and drinking less. Even people who are calorie conscious and knowledgeable, tend to serve themselves 31% more when using larger plates and if they are given large serving utensils, they end up serving themselves 51% more!
When it comes to glasses of caloric beverages, people will tend to consume 74% more from a short, squat glass than from a tall, thin one as the brain perceives the amounts to be equal! Perhaps this is because the tall, thin glasses almost always get turned over!
Studies also show that the way a table is cleared influences the amount eaten, as an uncleared table reminds eaters of how much has been consumed while a tidy, constantly cleared table is perceived as an invitation to start over! This can add up to almost a 30% difference in unconscious, calorie consumption.
Some other findings have to do with the numbers and types of people with whom you dine. Eat alone and you will eat less. Research shows that when you eat with one other person, the average food consumption rises by 35% and when you eat with a group of people, you tend to consume almost 3 times the calories that you do when dining solo! This is especially true if you are comfortable with the people with whom you are eating, as most people tend to eat less when they are in an uncomfortable scenario.
Lastly, there is the ambiance to contend with. Low lights and restful colors encourage us to linger and eat more (think McDonald’s vs. your favorite French restaurant).
So when all is said and done, we should fast for a few days this week, limit our liquid intake, eat Thanksgiving dinner alone or with people we don’t like, in a brightly lit, uncomfortable setting using small plates, serving utensils and tall, skinny glasses. Sounds almost as silly as all the other Thanksgiving Day eating advice, doesn’t it?
For health and happiness, my advice is: work out regularly before the holiday, eat sensibly beforehand, relax and have a great Thanksgiving dinner while you enjoy the people around you and then get back to the gym as soon afterwards as possible! Enjoy!