Where do you have your breakfast?  In the car or train while you’re going to work?  Maybe while you’re walking down the street juggling that plastic topped paper cup of coffee, a muffin, your books and papers, your open jacket flapping in the breeze.

Where do you eat lunch:  at your desk; standing in front of the kitchen sink; in front of the computer – or maybe with your open laptop competing for lap space which then gets blessed with drips and a chunk of tomato that’s oozed out from your sandwich?

A poll of more than 1500 people (Wansink, Mindless Eating), found that:

• 91% usually watch TV when eating meals at home alone
• 62% are frequently too busy to sit down and eat
• 35% eat lunch at their desk
• 26% often eat while they drive

Distraction Vs. Weight

When you multi-task you’re distracted and distraction is the enemy of weight management (and tasting your food).  Any kind of distraction can lead to:

• eating too much — a procrastination method used by many
• forgetting –  or not being aware — of what you’re eating
• not knowing how much (the quantity) you’re eating;
• why you’re eating – of even if you’re really hungry.

Mindless Eating

When you’re distracted your focus is not on your food but rather on about a hundred different things.  That’s the classic recipe for mindless eating.

What Can You Do?

Everyone is busy.  Everyone eats.  Putting the two together can lead to mindless eating and creeping weight gain (and maybe indigestion).  How about making your own personal set of eating rules?

In good conscience I can’t really suggest eating without doing other things.  That’s the classic recommendation but I frequently eat while I work.  While that “rule” won’t work for me maybe it will for you.

Create Your Own FoodMAP

If you’re like me, perhaps you can set a rule that you’re going to serve yourself a set portion of food and that’s all you’ll eat. No seconds and no squeezing so much on your plate that you essentially have seconds without getting up for more.

Perhaps you set a snacking rule – one snack only and not before 3PM — or not before you finish whatever project you’re working on.  Just do it mindfully so the whole afternoon doesn’t turn into one long episode of coffee drips and food crumbs all over your keyboard.  Once relieved from unrelenting snacking you may figure out why you haven’t been hungry at dinnertime (which you would eat anyway – while checking your emails — because it’s time for dinner).

Perhaps you want to turn over a new leaf and solely concentrate on your meals.  The choice is yours.  The challenge is to do what is right for you, your body, and your lifestyle.  Create your own FoodMAP.  Just try to make mindful choices that work for you.

What’s your plan?

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1. Fill your plate once, whether it’s from a buffet or just from the stove top.  That’s it.  No seconds – and double-decking isn’t such a great idea, either.
2. Use the smallest plates, bowls, and glasses you can to help you feel full even when you’re eating less. The smaller the plate the less food that can go on it. You probably won’t even know the difference because your eyes and brain are registering full plate. According to the CDC, a study looked at how adults reacted to four different portion sizes of macaroni and cheese given to them on different days. The larger the portion, the more people ate, eating 30% more when they were given the largest portion compared to the smallest one, yet they ranked their hunger and fullness similarly after both meals.  Only 45% noticed that there were differences in the size of the portions they were served.  The same optical illusion applies to glasses.  Choose taller ones instead of shorter fat ones to help cut down on liquid calories.
3. Keep the serving bowls off of the table.  Put food on your plate and then sit down to eat it.  Serve reasonable portions on individual plates instead of helping yourself out of bowls on the table. According to an article in the May 2011 Nutrition Action Healthletter, when serving dishes are left on the table men eat 29% more and women 10% more than if those serving dishes stay on the counter.
4. Leftovers lead to overeating so make only what you need. If you do cook enough for multiple meals pack up the extras and put them away immediately. Avoid eating the little bits of leftovers in the pots – those calories really add up – as do all of those tastes while you’re cooking and preparing.  Do enough nibbling and tasting and you come close to eating two meals.
5. Distractions equal mindless eating. Excess calories and the size of the package your food comes in influence how much you eat. The larger the package, the more you tend to eat from it.  If you have a bag of chips in your lap as you watch TV or surf the net you don’t even realize how much you’re eating – and, in many cases, don’t gauge whether you’re full of not – so you keep eating.  If you do watch TV or work at the computer while you’re eating, don’t eat straight from the package.  Divide up the contents of one large package into several smaller portions. Put it in a bowl or on a plate.
6. Don’t eat off of your kid’s plate, your spouse’s plate, or your friend’s plate.  The calories from someone else’s plate still count – and are oh so easy to forget about.
7. Hide the stuff that tempts you.  Out of sight, out of mind is really true. We all tend to eat more when it’s right in front of us.  Food we like triggers cravings and eating.  So, keep the veggies in the front of the fridge and the rice pudding in the back.  Get rid of the candy dish and the stash of pop tarts in your desk drawer. If you buy jumbo size packages, put the excess somewhere inconvenient so you’ll have to work to get at it.
8. Don’t feel obliged to eat out of courtesy – even if you don’t want the food or you’re full – just because you don’t want to hurt someone’s feelings.  Get over it – the calories are going into your mouth, not theirs.  If someone really hounds you about trying something you can always claim an allergy or that you’re eating heart healthy (claiming an upset stomach might buy you an early exit or other guests avoiding you like the plague).
9. Pick your dining companions carefully. A study published in the New England Journal of Medicine seems to indicate that if you’re struggling with your weight, there is a good chance that your friends and family are, too. You also tend to mimic your table companions.  If they eat fast, you eat fast – if they eat a lot, you eat a lot. In his book, Mindless Eating, Brian Wansink, PhD cites a study that shows how strong the tendency is to increase the amount you eat when you eat with others.  Compared to eating alone, you eat on average:

• 35% more if you eat with one other person
• 75% more with four at the table
• 96% more with a group of seven or more.

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