9.23.20 - Nuts-n-Bolts Video Notes - Episode #3 - 9" Plate

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Today we are going to go over a tool that can help you decrease up to 25% of your caloric intake at each meal! It's actually one of the tools that I used to help me loss  25lbs. As a matter of fact, it's so simple and easy that I still use it today!

Coach Beckie here, Your Go-To Resource for Healthy Transformation. So let's get to it! What tool am I talking about? It's the 9 inch plate!

Here's an interesting side fact...Did you know that the average size of the American dinner plate has increased 22 percent over the last century? It went from just over 9 inches to now nearly 12 inches in diameter.

When we think of weight loss – we all know that food selection matters – but seldom do we think about what we put our food on and how switching up that simple act could make such a difference.

So what are the two benefits gained by simply changing your dinner plate from a 12" plate to a 9" plate? Well,...

1. The first, as mentioned, is that it can save you up to 25% of calories per meal. Those 3 extra inches in diameter make a world of difference when it comes to the area on your plate where all of that extra food could be added. Yes, it’s a smaller serving, but not small enough to make you want a second serving.
2. The second advantage is that using a smaller plate will not only help to serve less food, but the portion will actually appear larger. In turn, you'll feel like you’ve eaten a lot while actually eating less. The reason for this is because the larger plate makes a serving of food appear smaller, while a smaller plate makes the same serving appear larger. Studies have shown that people who finished their 9-inch plate of food felt satisfied, but those who only ate 9-inches worth of food on a 12-inch plate reported still feeling hungry. 

So the take-a-way here is if you are looking to drop a few pounds then decrease your caloric intake by switching over to eating your meals off of a 9-inch plate.

If you'd like to learn more about what we went over in today then drop me a FaceBook message or email so we can schedule an individual online health coaching session and discuss your specific weight loss goals.

Until next time, this is Coach Beckie signing-off, Your Go-To Resource for Healthy Transformation, and please remember! Healthy Choices Build a Better You!