New Year’s resolutions are usually made with good intentions, but they can fall by the wayside if we are unrealistic when setting these goals. I have had clients swear off all sweets and fried foods and promise to go to the gym every day. Before they know it, some sweet treat has tempted them or caring for a sick child has kept them from exercising. At this point, many people declare themselves a “failure” and lose the resolve to make any behavior changes.
     My advice is to focus on small behavior changes that can make a big difference over time. For example, choose a smaller plate or bowl at every meal and eat just one helping.
Brian Wansink, Ph.D. is the author of “Mindless Eating: Why We Eat More Than We Think” and director of the Cornell University Food and Brand Lab and he says we don’t overeat because we are hungry or the food tastes good. Instead, we overeat because of the cues around us - family and friends, packages, shapes and smells, distractions such as TV, and container sizes.
     Wansink invited 63 distinguished food and nutrition science professors to a holiday ice cream social. When they arrived, they were given either a medium-sized 17 ounce bowl or a large-sized 34 ounce bowl for ice cream. Even though these professors were nutrition experts, the ones with large bowls served themselves 31 percent more ice cream than those with a smaller bowl. We have a tendency to fill the container or plate we choose and then eat all of the food served.
     In another study, moviegoers were given popcorn in small, medium and extra large containers. The participants were pleased with the free popcorn and distracted by the movie and ate all the popcorn they were served by the end of the show. To avoid overeating away from home, order the smallest portion on the menu to save calories.
     Research shows that we will drink almost 30 percent more from short wide glasses than tall slender glasses. Maybe it’s time to clean out the cabinets and buy some new glasses. Not so long ago, restaurants served juice in 4 to 6 ounce glasses, but now servings tend to be 16 to 24 ounces. The small glass provides 60 to 80 calories and the large one contains 240 to 360 calories. Choosing the small glass could lead to a pound of weight loss in about 10 days.
    I have a tall thin husband and teenage son who can eat many more calories than I can.
They will eat a dinner plate full of food at supper but I usually choose a salad plate for myself. It is unrealistic to cook two different meals, but I can eat fewer calories simply by choosing the small plate and eating only one helping.
    There are weight loss programs that sell ready-to-eat meals for dieters. These portion- controlled meals are convenient but they can be expensive. Perhaps that money would be better spent on smaller dishes.