Time Poor Training – Practical Weight Loss Tip 3

There are countless diet experts with various recommendations online, some of them are true experts and some maybe not so much. There’s advice around on everything from

What to eat: everything on the continuum from vegan to wholly carnivore


When to eat: intermittent fasting, alternate day fasting, have breakfast/don’t have breakfast.

We think that some of this has taken on the characteristics of ideology and is more about putting down others’ views rather than looking simply to help people.

We’re not dietician’s or nutritionists and won’t pretend to be. So, we’re just going to share some recommendations over a few posts that we believe are easy to understand and easy to implement.

Just to be clear the idea is that you implement one of these tips for a short period of time and then when you’re confident it’s in place, start to implement the next one. Using this slow steady approach you will reap great benefits.

Our first practical weight loss tip was to ignore the fallacy that we should eat a lot of small meals a day and don’t eat between your main meals.  and our second was don’t put food in your mouth unless you’ve fully chewed and swallowed the previous mouthful.

Our latest piece of advice is use a smaller plate and put your utensils down frequently .

We know, we know this sounds almost laughable but hear us out.

On the first point, the size of the average dinner plate has grown consistently since the 1960’s when it was 800 calories to 1,000 calories in the ‘80’s to 1,600 calories in the 2000’s to around 1,900 calories today – that’s almost two and a half times the size from the initial plate.

If you factor in the increased frequency of meals which we talked about in our first diet tip you have a perfect storm for gaining weight, bigger meals more often. So, we’ve already advised on reducing the frequency of eating and once you’ve done that i.e. say you have managed to stick with the habit for a few weeks, this habit can build on that.

If you even reduced the size of the plate to that used 10 years ago, you would be cutting calories by 300 a day. This assumes you stick with just one serving but this should be easier given your slower more mindful eating. To further build on this habit, if you successfully ingrained the 300 calorie smaller plate, you could then try to reduce it a bit further.

Putting your utensils down, means once you have put the food into your mouth, put your knife and fork down and enjoy your food, it’s just a simple additional tip, feeding into the previous tips but combined together these simple tips act like compound interest.

Anything, no matter how small, that gets you connected to the food you’re eating will all contribute to the weight loss outcome you want.