Reading and implementing what I learned from the book Mindless Eating by Brian Wansink was a real turning point in my weight loss journey.
It was the tipping point that led to achieving the peace with food I'd been seeking while maintaining the Weight Watchers goal weight I'd set back in my late 20s.
6-Week Mindless Eating Challenge Background
Now seven years later, as I settle in at the scene of this healthy exploration (Land O' Lakes, WI), I thought it would be fun to create a 6-week Mindless Eating Challenge to help others experience what I discovered.
While Weight Watchers friendly recipes are important, they are only one part of the equation. Learning how to manage our environment and develop healthy habits are the critical elements of lasting weight loss success.
Mindless Eating: Why We Eat More Than We Think (affiliate link) helped me see this.
But it's not enough to just read a book. You have to practice what you discover. Which is what this challenge is all about.
"I hear and I forget. I see and I remember. I do and I understand."
~ Confucius
For this challenge, we will all read Mindless Eating and share our awarenesses and experiences. Every week for six weeks, from July 10 - August 14, we'll read two chapters a week and share what we learn.
I'll kick things off every Monday with a post, which will give provide participants a place to comment with their discoveries, if they'd like.
It seems like a perfect summer project: A virtual book club, but with homework 🙂
To be most effective, this challenge is best undertaken in a low key "let's just see what we discover" manner. No pressure. No way to fail.
But it does provide a bit of accountability if you find it helpful in propelling you into action.
All you need to do to take part is buy the book Mindless Eating: Why We Eat More Than We Think (affiliate link), by Brian Wansink (or borrow it from your library).
Here's the basic schedule:
6-Week Mindless Eating Challenge Schedule
- Why Do This 6-Week Mindless Eating Challenge?
- Mindless Eating Challenge Kick-Off
- Week #1: July 10 - Chapters 1 & 2
- Week #2: July 17 - Chapters 3 & 4
- Week #3: July 24 - Chapter 5 & 6
- Week #4: July 31 - Chapters 7 & 8
- Week #5: August 7 - Chapters 9 & 10
- Week #6: August 14 - Appendix B & Wrap-Up
Week #2: My Notes and Thoughts on Mindless Eating: Why We Eat More Than We Think Chapters 3 & 4
The Bottom Line: We all consume more from big packages, whatever the product. The more food variety the more we eat. We are all subject to the "See Food" Diet. The more food we see, the more we will eat. The more convenient/easy a food is to get, the more we will eat.
Weight Loss Strategies:
- Minimize your boxes and dishes.
- Re-package jumbo boxes into smaller containers.
- Shrink your plates, bowls and serving utensils.
- Use tall slender glasses if you want to drink less.
- Eat with chopsticks at Chinese restaurants
- Limit the variety of food you allow yourself during any meal.
- Make healthy foods easy to see and less healthy foods hard to see.
- Leave serving dishes in the kitchen, not on the table where they are easy to reach.
- De-convenience tempting foods. Put them in hard to reach cabinets. Hide tempting leftovers under aluminum foil in the back of the fridge.
- Snack only at the bale and on a clean plate.
- Don't keep impulse foods in the house.
Notes from Chapter 3 of the Book Mindless Eating: Why You Eat More Than You think
Our huge American kitchens filled with huge packages of food are a danger to our waistline because they cause us to make bigger meals and eat more food.
People eat 20-25% more from large packages. With snacks it's even worse. People given 1-pound bags of M&Ms ate twice as many as those given ½-pound bags.
You may save money with larger sizes, but it will cost you in excess weight.
The smaller the package, the less you make and the less you eat.
The smaller the serving dish the less you take and the less you eat.
Shrink your plates and bowls. Use an 8-inch or 9-inch plate.
Image Source: Food Psychology, Cornell University
To drink less, use tall slender glasses. You will pour 30% more into a wide glass than a tall one.
At parties on in situations with lots of food choices, never let yourself have more than two items on a plate at a time. Go back if you are still hungry, but the lack of variety will slow you down. (I needed to apply this at a recent 4th of July party where I got carried away with the dessert buffet and loaded up a plate with several options that I, of course, devoured.)
Image Source: Food Psychology, Cornell University
Notes from Chapter 4 of Mindless Eating: Why We Eat More Than We Think
Just seeing food can lead us to want to devour it.
Candy dish experiment: secretaries with see-though candy dishes ate 77 more calories a day than those with an opaque one.
Simply thinking about food can make us hungry. Just like Pavlov's dogs we salivate when we hear, see or smell something we associate with food.
The more you think about a food before eating it the more you are likely to eat.
The more hassle a food is to eat, the less we eat. (The Almond Experiment, Chopstick, Cafeteria Ice Cream Cooler Experiments all illustrate this.)
Here's a video with Dr. Wansink explaining the power of clearing your counters for weight loss success:
Image Source: Food Psychology, Cornell University
Questions to Consider:
- What were your biggest takeaways from Chapters 3 & 4 of Mindless Eating?
- What strategies have you implemented? What have you discovered? (We now use salad plates instead of dinner plates and small 1-cup bowls instead of the jumbo ones that came with our set of dishes.)
- Did you test out the optical drinking illusions?
- Did the "See-Food" Diet inspire you to make any changes? If so, which ones? (I now keep the chips in a bag in the pantry so I don't see them when I open the door. I've also cleared away all food except a fruit bowl from the kitchen counters.)
I'll be back next week with my notes from Chapters 5 & 6.
Have a great week!
Warmly,
Martha
PS: If you want some support eating better and losing weight this summer, my 28-Day Smart Start Weight Loss Challenge may be just what you're looking for! Many of the tips and suggestions are based on what I learned by applying Dr. Wansink's Mindless Eating concepts.
This has been a wonderful challenge. Thank you for all of the support and encouragement. I have definitely made some positive changes that I plan to continue! - Bronwyn
Subscribe to Get: Top 10 Reader Favorite Recipes
The Top 10 Most Popular Recipes (PDF) on Simple Nourished Living + Weekly Support Emails with Tips & Easy Healthy Recipes Not Found Anywhere Else!
Mary Sullivan
I really related to large boxes of items like Wheat Thins. If I eat from the large box (yes another bad habit) I eat more than I do when I eat from the small box. I think it has something to do with the weight of the box when I pick it up to take another handful.
Another take away involved variety. Just last evening we had very healthy grilled vegetables for dinner. There were 3 colors of bell peppers, zucchini and summer squash, onions and mushrooms. I found myself taking some of each, even though it covered more than my large dinner plate and was more than I could eat. At least I ate slowly enough to feel full before I finished.
Totally agree if there is food on the counter, I will eat it!
Am working on eating only from a small/smaller than usual plate that has the amount I will have at that snack/meal and telling myself no more. I am consciously trying to slow down my pace as well. I grew up in a household where dinner had to be consumed in 15 minutes in order to eat as a family and honor tight schedules. I sometimes note that I have inhaled a meal, rather than eaten it. Little or no savoring or enjoyment.
Martha McKinnon
Hi Mary, Thanks for sharing all your great insights and awarenesses. Yes, the issue of eating more when there's more variety is something that I had forgotten from my reading of the book so many years ago. I find one dish meals - soups, stirfries, etc. help in this area. I'm still trying to slow down my eating too. It's an ongoing practice!
Carol Hoffman
Have been looking for smaller dishes. When I got married I had 12" plates. Doesn't sound so big, but I now realize just how HUGE they are. I started, this past week, to relugate some of my WW snacks to 1 shelf for myself. My hubby is a total freak in the way of desserts. (The other day he had 2 donuts=they were stuck together from the heat--his excuse-rice pudding, a chocolate candy bar and some popcorn. I'm diabetic, and really this isn't my downfall. I usually say that I have $75 a pound prime fat because I eat good food, just too much of it. I have my days for chocolate, but not as much as a plate of pasta would call to me. Anyway, I am finding this book funny and very informative and fascinating. I am going to try to implement more of his suggestions. Already buying smaller boxes of things. Next week, I may just put snacks in little bags, even for my chocoholic hubby. He really is a doll and supportive....Only recently has he started to gain a few pounds. Also, I'm unable to exercise or walk well, have major problems in those areas....so have to rely on pool work. Anyway, glad to be reading this book!
Pamela Power
Thank you for the great pointers from the book "Mindless Eating". I find that sugar is my downfall so I put desserts in my basement freezer so I'll not get to them easily. If I go to a buffet I have a very small piece of several desserts and enjoy a bite of each. I just can't ignore desserts so I do indulge and fast the next day. That way I'm not so down on myself for giving into sugar. But at home I now put all the cookies, snacks etc. out of sight. It is amazing how much that helps. Also, I use smaller plates for dinner and keep the food in the kitchen -- not on the table.
Martha McKinnon
Hi Pamela, Happy to read that you have found the pointers from Mindless Eating helpful. It sounds like you really know yourself which is so important when working to change behavior. How smart of you to keep the desserts in the basement freezer and keep all the sweet treats at home out of sight! Isn't it amazing how much using smaller plates for dinner and keeping the food in the kitchen - not on the table can help with overeating? I've been doing this for years now.
Joy
I've tried several times using a smaller plate and a smaller bowl. It did make a difference and I still felt full when I got done with the meal. I am also realize that I am overeating at my meals. I am trying to take less, knowing that if I really am still hungry, I can have more.
These first four chapters have been eye-openers!
Dee
I do put chips in an out of sight area. I re-bag chips in individual size zip lock bags. It helps a lot.
Martha McKinnon
Same with me Dee. I love chips but must keep them out of sight to avoid over-indulging.
Jan
I am definitely trying the salad plate for all my meals!
Martha McKinnon
Hi Jan, I've been using smaller plates/bowls for my meals now for several years and feel that it has been a huge help. Hope it works its same magic for you.
Bonnie D Sullivan
I could relate to the "See It" article. I found that when I drove by a McDonalds my car wanted to turn in...even if I wasn't hungry.
My good intentions to get a kids meal when I drove in generally turned out to be a regular one. 2 cheeseburgers, medium fries and a diet coke. Of course, with the thought that I would only eat 1 of the cheeseburgers...ha, ha.
Best bet - is avoid the drive by and take the other route...at least by home.
Martha McKinnon
So true Bonnie! It's best to avoid temptation whenever possible.
Nancy Nettles
I just got my book and have read the first 4 chapters. A few things we already do, I bought smaller plates at the thrift store for everyday. When we have a dish of ice cream in the evening we use 8 oz coffee cups. But boy do I need to clean my counter! Oh a tip I just heard at last weeks meeting--at a pot luck, fill your plate so no food touches, then you take less but still can enjoy some of the variety.
Martha McKinnon
Hi Nancy, I agree that clearing away the counters is key! It certainly has been for me. Thanks for sharing the potluck strategy of filling your plate so that no foods touch each other!
Karen
?the pot luck idea! Shared it at a ladies brunch yesterday & a few joined me in challenge!
Karen Williams
Oops, I just realized I'm a week behind.
I've started using smaller plates for meals which usually results in my husband asking if there's anymore to eat. Clearly he's not on board YET.
I don't eat Chinese food out very often but I'm going to try using chopsticks for meals at home. It will definitely slow me down, couldn't hurt right?
Martha McKinnon
Hi Karen. I too like to play with chopsticks at home sometimes. It does slow me down - something I'm continuously working on.
JoAnn
This week it just hit me how I just need to be more aware! Aware of what is on my counter, what am I buying at Costco and how I must repackage, being aware of portions! Really made me see how much of what I do is just from habit, or lack of attention to the impact on my choices. As Bonnie noted above, putting myself in harms way! As the book title says---Mindless!
Martha McKinnon
Woo Hoo, JoAnn. That's awesome. You are so right about being more aware! Way to go 🙂
Micki
Enjoy reading comments...still on hold at library.
Mary Shelly
The book has made me feel less guilty and realize we often act instinctively when it comes to bad eating based on subtle cues all around us. Armed with this knowledge we can make better choices. I panic at the thought of eating 20% less at a meal so Martha your advice "to just experiment, no stress with this" is making me feel better about giving it a try.
Martha McKinnon
Hi Mary, I felt the same sense of relief the first time I read this book! I'd been beating myself up forever for overeating, eating when not hungry, eating food that didn't even taste that good! Mindless Eating helped me see that these behaviors are deeply ingrained in us. I've also found it helpful to tell myself I'm just experimenting and if I want more I can have it! Thanks for sharing!
eva herz
We need to be more aware of how much we are served and drink. Many times the plates are larger, and so are the glasses. At home down size your serving plates, and glasses. Make trigger foods inconvenient to get too. Eat only at the table, and have a cut off time for eating healthy snacks.
Pat
I am enjoying reading Mindless Eating, especially the science that has gone in to determining why we eat too much. In my house, the cookies and candy go on the very top shelves in the cupboard. My 6’5” husband has no trouble reaching them but I have to haul the step stool from the laundry room to get at them. I put WW point values on multi-serving food containers and am now measuring out individual servings in snack bags.. I have switched to the small plate and enlarged my water glass.Thanks for the challenge, Martha! I am looking forward to more strategies and will continue reading!
Martha McKinnon
Hi Pat,
Happy to read that you are enjoying this challenge while gaining valuable insights! Love the steps you are taking to stay aware and better manage your portions. That's awesome!
Jeannie M Bush
Starting this summer, I only allow fruit on the counter.
Martha McKinnon
That's an awesome strategy Jeannie! When I do it I'm more successful 🙂
Samantha
This book has been a real eye opener and very interesting how we react to different situations. I have been trying to retrain myself to try and become more familiar with my inner self's fullness verses my visual fullness. I came from a home where you don't leave food on your plate, because there are starving children "somewhere" who wishes they had the food you are wasting. I had ordered some new dishes before I had even saw this challenge and when the 6oz bowls came, my husband and I thought they looked comical, after reading this book, it really does have you to stop and think just HOW much we over eat. I know it's going to take time to retrain myself to take 20% less and to try and leave food on my "smaller plate", I have to admit it is a challenge and I haven't done extremely well at this first week and a half, but I guess the important thing is, I am conscience of my new self awareness. Thank you Martha!
Martha McKinnon
That's awesome Samantha. Like any new skill, learning to eat less takes time and practice. But stick with it. The smaller dishes help a lot!!
Amy Tietz
I so can relate to the package of certain food items. With reading Chapter 3 and 4, I realized that some of this was me. I have bought a bag of mixed chocolates and had them in a candy dish with a lid, but now have put them out of sight and out of mind and haven't had one yet today. Those mini chocolates can cause a huge disappointment with at the scale. i also did the water glasses I have, and noticed the glass that i will use moving forward, and have even told my spouse that is mine. I have always used a smaller plate while eating, but the food is always left on the counter in front of me, so now today have moved it away from where I'm eating, and will drink more water before and after my meals. Thank you for this challenge. Sorry it took awhile to do this, but had lasik surgery.
Martha McKinnon
Hi Amy,
I am happy to read you are learning and implementing so many strategies from Mindless Eating! Good for you for moving the candy dish out of sight!!
Anna
I implemented the "the more hassle the less i want to eat it." I would always have cookies and cakes in the house. Now I buy the mixes. Most of the time I decide its too much trouble and not eat any sweets.
Patsy Slezak
I am truly enjoying this book! Today I bought a pretty small plate & matching place mat & it set up on my dining room table, instead of on the tv table next to my chair in front of the television. You know, my food actually tastes better & I can tell you what I had to eat 3 hours later. I'm making progress! Well, now on to chapters 5 &6
Martha McKinnon
Dear Patsy, How wonderful! ~Martha
Arleen
These 4 chapters have really given me a lot to think about. Some things I have already done before reading ( Just shows how long I have been dieting!!). But I have also learned a lot. I have cleared my counters of the bread and desert bread that my husband keeps there realizing that I nibble on the desert breads just because I see them there when I am bored. I have put nuts into single serving baggies. I already use a small plate. I now think of all the times I have taken a bag of chips or cheese curls and been amazed when there was little left in the bag when the tv program was over. Definitely Mindless Eating out of a large container. This book makes me realize how many things I have done that definitely promote weight gain.
Martha McKinnon
Hi Arleen,
Those are such great insights! It really is amazing how influenced we are by our environment without realizing it. These changes are so much easier than working against our bodies and their natural inclinations. ~Martha
Ann
I have read the first four chapters of Mindless Eating and find this book enjoyable, informative and entertaining. I do keep my counters pretty clear and use smaller plates. I even bought smaller bowls when I was buying paper plates. So easy to eat popcorn from a 20 oz bowl when a smaller 10 oz bowl is completely satisfying. I do have a bad habit of putting serving bowls on this table. ... this is my next goal. Once helping serving bowls out of sight.
Martha McKinnon
Hi Ann,
Sounds like you are already doing many things to help avoid overeating. That's great! I began plating our food and serving it restaurant style years ago and it's been a big help. Those serving bowls on the table can be so tempting, especially with the super tasty foods! ~Martha