By David Liu,  Ph.D.

Sunday Aug 07, 2011 (foodconsumer.org) -- You are confused with all types of fad weight loss diets.  Now research led by Brian Wansink, a Cornell University consumer psychologist, suggests the easiest way to lose weight is to use smaller plates and slimmer glasses or smaller food containers.

The key to successful weight loss is to restrict your caloric intake.  Dr.  Wansink said at the American Psychological Association’s 119th Annual Convention, held on Aug 5 that modification of your dining environment can achieve such a goal.

Dr. Wansink was invited to give a speech at the conference entitled “Modifying the Food Environment: From Mindless Eating to Mindlessly Eating Better.”

Some of his findings that may help food consumers who are interested in weight loss are as follows:

1) Big containers lead to greater food consumption.  Dr. Wansink tested two groups of moviegoers to see how the size of the popcorn conatiner affects the amount of popcorn moviegoers eat. He found those who got extra-larger containers ate 45 percent more fresh popcorn and 35 percent more stale popcorn, compared to those who used large buckets.  Likewise, short wide glasses led to consumption of 37 percent more liquid, compared to tall, skinny glasses of the same volume.  Another example is that kids would serve themselves more cereal when given a larger bowl. 

2), People should not believe they know when they should stop eating.  Dr. Wansink said when people feel full and then stop eating their meal or food, they may overeat it already.  In other words, food consumers need to use whatever means to restrict their intake, but don't count on how their body tells what they should do.

3) Some tips to help eat less and have greater weight loss include "eating off salad plates instead of large dinner plates. keeping unhealthy foods out of immediate line of sight and moving healthier foods to eye-level in the cupboard and refrigerator. eating in the kitchen or dining room, not in front of the television," according to a press release by American Psychological Association.

“These simple strategies are far more likely to succeed than willpower alone. It’s easier to change your environment than to change your mind,” Wansink said.

A healthy observer suggests that using food consumers of right sizes is only one measure food consumers can take to control their caloric intake.  Another potentially more important factor that may determine how much you would eat is the TASTE of the meal or food.

He says food consumers who want to control caloric intake should avoid use processed foods because they taste so good that often times they could not stop eating them.  If they have to use processed foods, they should choose foods that do not taste too sweet or too salty or too tasty (umami).

Another method to aid weight loss or get smaller intake of calories is to use lots of fillers such as foods with light caloric density or simply water.  Make sure that drinking lots of water before or along with meals.

The last strategy is to eat whatever you are eating SLOWLY.  This is why you should avoid eating your meals when you are too hungry.  When you are too hungry, you tend to eat your meal too fast. In that case, you tend to overeat.

So if you want weight loss, don't think too hard to figure out whether Atkins' diet or South beach diet is better for you.  Don't count how many calories you are eating.  The simplest things you can do are using smaller containers, eating meals slowly, drinking lots of water or eating lots of fibrous vegetables.

Photo credit: wikipedia.org