Have you heard of “Out of Sight, Out of Mind,” an approach to eating healthy? It’s basically about your food environment. If you don’t have junk food readily available at all times– if it’s not “in sight/in your mind,” then you’re less likely to eat it, right? So, for instance, if you clear your cupboards of cookies, potato chips and other foods that help put on pounds, you’ll be better off… when you open the cupboard, isn’t it so easy to grab the cookie jar and eat a whole bunch, quickly? But if it’s no longer there, you’re going to have to choose something else– something that’s better for you.
Imagine if you worked in a store that sold candy. All day long you had chocolate bars and gummy bears and such in front of you. On your break, you could use your discount to get some good deals on sugary snacks. Since they’re right there in front of you, and easily accessible, don’t you think you’d take advantage? And your weight would go up, up, up!
Researchers at Cornell University did a study that found the environment in which you eat can determine how much you weigh. One of the interesting findings was this: people who left fruit on their countertops weighed on average 13 pounds less than those who didn’t. Those with junk food on their countertops weighed… more.
Long story short, if you don’t have junk in the house, you’re less likely to eat junk daily. If you have fruits and veggies in the house, you’re likely to fill up on those instead of M&Ms and cake.
Meanwhile, if you want to eat healthier in general, take note of your portions. Perhaps try using smaller plates. When you go out to eat, get broccoli instead of fries. Use less ketchup on your burger and fries. Order water instead of pop. And if you don’t want to overindulge on certain foods and drinks, don’t go where they are– simple as that!
Next time someone suggests you all “go out for ice cream” and you’re trying to watch your weight, politely turn them down. And if they insist you go, look for alternatives/options with less calories, such as lemon ice, sorbet or yogurt.