When eyes get bigger than the stomach

External cues are often hidden and are known to influence our appetites and have very little to do with hunger

Most of us would decline if offered to eat immediately after a meal,yet if something tempting is brought in front of us,we would reach out for it. External cues are often hidden and are known to influence our appetites and have very little to do with hunger. These include family,friends,packages,plates,names,labels,colours and smell. Visual cues are very powerful drivers to eating and determine how much we eat.

One of the strongest psychological motivators to eat more than what we should,seems to be the need to empty our plates. The need to finish all that is on the plate from our childhood and the dislike of waste,drives us to eating regardless of our hunger. Do not let anyone put you on a guilt trip about hunger in Somalia and poor children. Do not worry about leaving a morsel on your plate when pleasantly full.

Also,the larger the portion,the more we eat; the bigger the container,the more we pour. It takes about twenty minutes before the brain gets the signal that the stomach is full,meaning that if you eat fast in less than twenty minutes then the sensation that the belly is full will arrive too late,likely to make you eat more than you need. So eat slowly and pay attention to what you eat and stop when you are eighty per cent full. Put your spoon or fork down between each bite. Ask yourself whether you are hungry rather than wait to be full. The not hungry situation happens earlier and that is when you must stop.

When eating out,if portions are large,do not hesitate to ask the waiter to pack some of it before it reaches the table. For the same reasons,do not stock unhealthy food around the house. Do not store unhealthy food in transparent containers.

In some cases,looking at food can make you eat less. If you are presented with an indication of how much you have already eaten,perhaps by wrappers,bottles and bones or by pre-plating your food or even on your food diary,you may be surprised to find that you will end up eating less.

Understanding why we eat the way we do,we can eat a little less,eat healthier and enjoy it a lot more. Take control of subtle influences in our environment that can persuade us to eat or overeat. It is amazing how small changes in our daily habits can contribute to reducing our expanding girth.

Tips to avoid overeating

* Do not worry about plate waste,think about your waist

Story continues below this ad

* Eat slowly. Stop eating before you are 80 per cent full

* Use smaller plates,bowls and glasses

* Pre-plate your food

* Control your portions

Ishi Khosla is a former senior nutritionist at Escorts. She heads the Centre of Dietary Counselling and also runs a health food store. She feels that for complete well-being,one should integrate physical,mental and spiritual health. According to her: To be healthy should be the ultimate goal for all.