Place “trigger foods” in difficult to reach locations, or locations you don’t check often (like that cabinet above the fridge).
Ever heard of the "seafood" diet? If you see food, you eat it. Many of us are unknowingly on this diet - if the food is in sight, we'll want to eat it.
Why do we want to eat food if we see it? Are we simply bored, and looking for something to do? Maybe you didn't know you wanted it until you saw it staring at you on the shelf. Or perhaps it's been a part of your routine for so long to place the bag of chocolates within sight that it happens without much thought now.
Regardless of the motivation, this is a clearly documented phenomenon; you are not alone. A 2006 study used 40 secretaries over 4 weeks to see how proximity and container color influenced amount of candy consumed (source).
The researchers found that if the candy was on their desk (verses 2 meters away), secretaries ate 1.8 more candies per day. If the candy was in a clear container (rather than an opaque container), they ate 2.2 more candies per day.
Therefore, if the candy averaged 80 calories per candy (the amount in a fun-size Snickers) and the candy was in a clear container on their desk, these secretaries were eating 240 more calories per day than if the candy wasn't close and visible. That's about 1/2 lb of weight gain per week!
The concept of "out of sight, out of mind" typically comes with negative connotations. We don't see the to-do list, so we forget to do it. However, use this small flaw in human nature to your advantage.
Get those trigger-foods out of sight. Put them behind a barrier, in a cabinet, or just don't buy them in the first place. If the placement of trigger foods is out of your control (i.e. if your coworker also saw this article, and placed the candy jar at your cubicle, and you'd rather spare yourself the office drama), put a barrier between you and the food. Try a potted plant, a family picture, or an office calendar.
A similar concept applies to responding to other triggers of food consumption. For example, if you get breakfast from a fast food restaurant every morning because it's on your way to work, and there is no way you can drive past it without getting something, take a different route. Even if it adds 5 minutes to your commute, swapping the habit can take inches off your waistline.
The bottom line: identify your triggers, identify your excuses, identify your solutions. Implement your solutions to help support your new "out of sight, out of mind" motto.
Kate Fossman, RDN, LD
September 9, 2015
Why do we want to eat food if we see it? Are we simply bored, and looking for something to do? Maybe you didn't know you wanted it until you saw it staring at you on the shelf. Or perhaps it's been a part of your routine for so long to place the bag of chocolates within sight that it happens without much thought now.
Regardless of the motivation, this is a clearly documented phenomenon; you are not alone. A 2006 study used 40 secretaries over 4 weeks to see how proximity and container color influenced amount of candy consumed (source).
The researchers found that if the candy was on their desk (verses 2 meters away), secretaries ate 1.8 more candies per day. If the candy was in a clear container (rather than an opaque container), they ate 2.2 more candies per day.
Therefore, if the candy averaged 80 calories per candy (the amount in a fun-size Snickers) and the candy was in a clear container on their desk, these secretaries were eating 240 more calories per day than if the candy wasn't close and visible. That's about 1/2 lb of weight gain per week!
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| A graphical explanation of the 2006 study - from Crouse Hospital Online Wellness Center (source) |
The concept of "out of sight, out of mind" typically comes with negative connotations. We don't see the to-do list, so we forget to do it. However, use this small flaw in human nature to your advantage.
Get those trigger-foods out of sight. Put them behind a barrier, in a cabinet, or just don't buy them in the first place. If the placement of trigger foods is out of your control (i.e. if your coworker also saw this article, and placed the candy jar at your cubicle, and you'd rather spare yourself the office drama), put a barrier between you and the food. Try a potted plant, a family picture, or an office calendar.
A similar concept applies to responding to other triggers of food consumption. For example, if you get breakfast from a fast food restaurant every morning because it's on your way to work, and there is no way you can drive past it without getting something, take a different route. Even if it adds 5 minutes to your commute, swapping the habit can take inches off your waistline.
The bottom line: identify your triggers, identify your excuses, identify your solutions. Implement your solutions to help support your new "out of sight, out of mind" motto.
Kate Fossman, RDN, LD
September 9, 2015
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