When I start working with a new client who wants to lose weight, there are two things I ask them to do immediately. One is to change their drinking habits, limit their caffeine, cut out alcohol and fizzy drinks and to replace all with water – pure, life giving, beautifying, simple and cheap water.
The second is to buy smaller plates. Much smaller plates. I ask them to put their standard size plates in the cupboard out of sight and only to use the new smaller ones. Every single client who follows just these two tips lose weight even if they make no other immediate changes. There is of course more to YOUtrition’ s method than water and smaller plates, but they are an excellent start.
The first tip, the water, all my clients understand. Ultimately, whether you like water or not, and there is so much you can do to jazz it up, we all know that water is good for us and that it has no calories. Most aren’t aware that it also takes the edge off hunger but they soon notice that and learn to love this elixir of life. The plates are a different story.
To demonstrate why I ask them to buy the smaller plates, I place on my table four plates dated from the 1970’s, 1980’s 2000 & 2009. The difference in sizes is quite incredible and of course as our plates have grown in size, so have our portions.
In fact, we have gone from eating off 8.5” plates to 12” dinner plates in 40 years. Can you imagine the extra calories as each plate grows? Let me tell you that the 1970’s plate would have held approx. 800 calories, the 1980’s plate 1000 calories, the 2000’s plate 1600 calories and the 2009 plate a whopping 1900 calories. Now imagine a portion from the 1970’s of any meal on a modern day plate, it would look woefully small and yet is more than enough for all our bodies needs.
Then there is the quality of the foods on these plates. I am old enough to remember bread being sold in brown paper bags, which lasted only one day to today’s loaf that can last up 7 days. What is the difference? There must be something “extra” in the bread. Now, in our instant gratification, fast everything, including food world, meals can be so easy to buy pre-prepared, beautifully coloured and wrapped in plastic ready for us to heat in our super quick microwaves and decant on to our huge plates. These ready meals have plenty of ingredients, most of which aren’t food related, but not the ones we need. They often lack both nutrients and the fibre required to keep us full, and so we can eat much larger portions. I guess you can see where I am going with this………
Not only that, but along with the rapid advancement of technology, we now have remote controls for everything from the tv to the lighting at home. I don’t think my 19 year old son has ever had to rouse himself from the comfort of his armchair to either turn the tv over or volume down. We now have emails to whiz between departments so no longer have to move from our desks to confer with colleagues. Most of us have at least two cars per household (more if you have grown up children), so there is no need to walk anywhere. There are enormous supermarkets that cater for all our shopping needs from food to furniture, and we can do our whole life shop in one place if we wish, rather than wander up and down the high street going to the bakers, butchers etc before lugging our heavy shopping home. Or better still, we can shop from our computers at home and get anything delivered. Is some cases, it can even be put away by the lovely chap who drives it to our door. So not only are we eating more, we are also moving less.
There is however, one element of our increased food consumption life that hasn’t overly changed, and that is the size of our stomachs. They have remained pretty much the same regardless of our fast food world and humongous plates. Still, not to worry, as we continue to consume ever larger portions of unsatisfying “foods” that offer little taste and no nourishment, our stomachs are becoming increasingly stretched and distorted to accommodate the load.
So, take my professional advice, all of it works. Pop out to any supermarket, buy yourself a few smaller plates. Ignore the processed food products, fill half your plate with veggies, one quarter lean protein and healthy fats, and the last quarter grains or wholemeal carbs and take the first important step to successful weight loss. I promise you, within a week, you won’t even notice the difference in portion sizes. Then of course come back to me for some more tips. Happy eating everyone!