mindless eating

Mindless eating by brian wansink

strategies :

1. think 20% more or less -- too big a gap your brain/body/emotion
will know. need to fool them so u can stealth into losing weight. if u
felt deprieved or required huge efforts, less likely u can sustain
beyond the initial short term success

2. see all u eat -- don't trust your stomach, trust your eyes
preplate your meal so u know what and how much you will be eating;
keep empty wine/drinks bottles on table so u can see what u have downed

3. be your own tablescaper -- (a) mini-size your boxes and bowls; (b)
tall glass versus short-wide ones; (c) less varieties

4. make overeating a hassle, not a habit -- (a) leave serving dishes
in the kitchen (b) de-convenience tempting food (c) snack only at the
table and on a clean plate

5. rescript eating habits -- (a) start later so u won't have to keep
eating while waiting for eating companion to finish (b) eat with light
eater so u will be anchored to eat less (c) manly man eating more to
"show off" (d) watch more TV, eat more. eat while watching TV, eat too
long, not knowing how much u have eaten.

6. create expectation (name game) -- (a) add words like "traditional",
"Cajun", "succulent", "homemade" and the food instantly taste better
(b) use the right dishes, lighting, glasses

7. make comfort food more comforting -- (a) don't deprive yourself but
use small doses (b) rewire your comfort foods but pairing comfort
foods with healthy foods. this will give healthy foods a good boost of
their status and slowly creep into your comfort food list
-- comfort food myths -> they are unhealthy; eaten when sad, stressed
or bored; preference fixed in childhood

8. crown yourself as official gatekeeper -- (a) be a good marketer.
fresh, crunchy, refreshing food that make u strong, smart ... (b)
offer variety (c) half-plate rule. green the other half (c) official
serving sizes

9. portion size -- (a) beware of health halo. eating too much healthy
food still gain u weight (b) think small or share

Reengineering your food environment

negative mindlessness overeating --->
minfulness reengineering ---->
positive mindlessness better eating

Food trade-offs -- eg. eat cake if jog for 5km, eat dessert if no chips,

Food policies -- eg. no carbs, no seconds,

Mindless margin -- 100-200 calorie changes in daily intake

Mindless better eating -- start small good eating habits (3 habits
will do to avoid overloading) and persist for a month

The best diet is the one u don't know u are on.

Diet danger zones
- meal stuffer --> design to slow down pace; smaller plates; excess
food put of sight; leave food behind; half plate rule

- snack grazer --> do not stock snacks; substitude snacks; only eat at
table; out of sight; not to eat from package

- party binger ---> two items in plate; stay far from buffet tables;
when in conversation put down plates;

- restaurant indulger ---> pick any 2 from appetizer/drink/dessert;
keep bread basket away; prewrap half your entree to take home; start
to eat last and set fork down after every bite

- desktop diner ---> brown bag in; food trade-offs;