Daily BulletinDaily Bulletin

The Conversation

  • Written by Chris Dubelaar, Professor of Marketing, Deakin University

Holidays are often a time of overindulgence and food-based regret. That’s partly because when people eat together, they tend to eat more.

But if you’re aware of the things that encourage you to eat more than you need – and perhaps more than you plan to – you might be able to nudge yourself towards eating less than you would otherwise.

Here are eight evidence-based actions you can take to actively control your food intake in the face of the abundant food on offer during the holiday season.

Read more: Will you gain weight this Christmas?

1) Plan your shopping list

If you’re hosting, setting out more food than you and your guests could reasonably eat is a surefire way to lead people to overeat.

Pre-plan your meals and food offerings. Make sure you stick to your shopping list and don’t shop for food when you’re hungry, or you’re likely to make impulse buys.

Eight ways to reduce the chances of overeating these holidays Is it on the list? Shutterstock

2) Don’t bring it into the house

If Santa brings chocolate, lollies and candy canes, of course people are going to eat them!

Start by limiting both the type and amount of food you bring into the house. And if you do slip up, keep the junk food out of view because if you can’t see it, you’re less likely to want to eat it.

3) Reduce portion sizes

Serve more and you’ll eat more, with no increase in satisfaction. One study found doubling the serving size resulted in people eating 35% more.

Read more: Health check: do bigger portion sizes make you eat more?

Conversely, if you reduce portion sizes, you’ll eat less. Just make sure the portion size doesn’t get too small, otherwise you’ll start compensating and end up eating more.

4) Use smaller plates

In situations where you’ll be self-serving, choose a smaller plate size. With a smaller area, you’re likely to end up with less food on your plate.

Eight ways to reduce the chances of overeating these holidays Small plate = small portion. Ildi Papp/Shutterstock

Conversely, doubling the sizes of plates and bowls leads to higher food consumption – 13% for plates and 51% for bowls.

5) Use tall, thin glasses

Tall, thin glasses look like they contain more volume than short, fat ones. Drinking out of champagne glasses not only looks elegant, it also encourages you to drink less than you otherwise might.

6) Use the power of social influences

Be aware of the example you’re setting for others, and how others’ habits affect you. People tend to match food consumption of people around the table.

In conditions where others are eating a lot, this can lead to overeating, so consider drafting a “designated eater” who sets the example for all.

7) Beware the multiple effects of alcohol

What is a holiday feast without alcohol? A lot less fattening! Alcohol contains 29 kilojoules per gram, or about 954 kilojoules for a 250 ml glass of wine.

Read more: What's the most value for money way to tackle obesity? Increase taxes on alcohol

Alcohol also numbs the stomach and delays the signals to your brain to tell you you’ve eaten enough, resulting in overeating.

8) Cut down on processed foods

Reducing the energy density of foods can be an easy way to reduce the number of kilojoules you consume without giving up on the satisfaction of a filling meal.

Research shows people who replace processed foods with a more natural alternative find it easier to limit their intake and therefore maintain their weight or lose weight.

Authors: Chris Dubelaar, Professor of Marketing, Deakin University

Read more http://theconversation.com/eight-ways-to-reduce-the-chances-of-overeating-these-holidays-104230

Why the Black Lives Matter protests must continue: an urgent appeal by Marcia Langton


Sweden eschewed lockdowns. It's too early to be certain it was wrong


‘The Epilogue’ to Traidmarc’s incredible story of conviction


The Conversation


Did BLM Really Change the US Police Work?

The Black Lives Matter (BLM) movement has proven that the power of the state rests in the hands of the people it governs. Following the death of 46-year-old black American George Floyd in a case of ...

a Guest Writer - avatar a Guest Writer

Scott Morrison: the right man at the right time

Australia is not at war with another nation or ideology in August 2020 but the nation is in conflict. There are serious threats from China and there are many challenges flowing from the pandemic tha...

Greg Rogers - avatar Greg Rogers

Prime Minister National Cabinet Statement

The National Cabinet met today to discuss Australia’s COVID-19 response, the Victoria outbreak, easing restrictions, helping Australians prepare to go back to work in a COVID-safe environment an...

Scott Morrison - avatar Scott Morrison

Business News

Reinventing The Outside Of Your Office

Efficient work is a priority in most offices. You need a comfortable interior that is functional too. The exterior also affects morale. Big companies have an amazing exterior like university ca...

News Company - avatar News Company

Kaspersky and Ferrari partnership: tailoring cybersecurity for an iconic brand

Kaspersky is commemorating the 10 year anniversary of its strategic partnership with iconic, global brand - Ferrari. The cybersecurity company is a sponsor of the brand’s Formula One racing team...

News Company - avatar News Company

Instant Steel Solutions Review

Are you keen on having the right guidance, knowledge and information about the right kind of steel purchases for your industries? If yes, then you are in the right place. There is no doubt that ...

a Guest Writer - avatar a Guest Writer

News Company Media Core

Content & Technology Connecting Global Audiences

More Information - Less Opinion