Instead of eating chips out of the bag or cookies out of the container, portion a few out into a bowl or plate
Diet and behavior research can be pretty quirky. There was a study done not too long ago about children's decision making and willpower. The design was this: the children were provided a marshmallow, but told that if they could wait a specified period if time, they would receive more marshmallows. Would the children be able to understand delayed gratification? See for yourself:
The point of bringing this up is that researchers sometimes do creative things to evaluate people's relationships with food. The bottomless soup bowl study did just that; in fact, it did such a good job, it won an Ig Nobel Prize (soup... I mean source).
And, if you want to hear more about the designer of the bottomless soup bowl experiment, here is a video:
The point of these clips is that our brains and stomach are at war over telling us that we're full. We often don't let our brains hear what our stomachs are trying to tell them. If eating chips is a big part of your day, and you're not comfortable changing that, try changing how many chips you eat.
Portion out the chips into a separate container and put the chip bag up and away. Go on about your routine, whether it's pouring the salsa into a bowl or chatting with a friend. If you finish the pre-portioned amount and can't stop obsessing over getting more chips, it might be a good time to examine why you wanted the chips in the first place and address it.
In the end, controlling portions and eating a reasonable amount is like the marshmallow experiment. Although it may be difficult to wait and see the fruits of your labor, the benefits of delayed gratification will be well worth it. Don't give up on your path to health; that researcher delivering your reward marshmallow may just be about to open the door.
Kate Fossman, RDN, LD
September 5, 2015
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