A research study from 2012 has shown that the average plate size in America had grown 23% between the years 1900 and 2012.  


From 9.6’’ to 11.8’’ 

Big deal right? 


Think again…..


Running the math, this article explains this encourages an individual to consume just 50 more calories per day and that person would put on about 5lbs of weight per year.  


Year after year that adds up.

But using smaller plates is just one factor. A twinkie on a small plate is still a twinkie. 


There’s more to a healthy diet. 


4 Core Principles for weight loss and nutrition. 


1st – Use small plates 


Using smaller plates starts a chain reaction. You take in smaller portions. You take in fewer calories. When you take in fewer calories than you normally do, you lose weight. 


2nd – Eating order matters 


If you eat the vegetables rich in vitamins and nutrients first, they will start satisfying your hunger.  When you move on to your next item, (ie: mashed potatoes) you will automatically eat less. By changing the sequence of the meals by eating your vegetables first, you bring a nutritional balance to your diet. 


3rd – Remove temptation 


Remove any temptation from where you eat. People are driven by convenience.  If you’re anything like me, when there is a bag of tostitos sitting in the kitchen it calls out to you constantly. Even when you aren’t hungry.  If you don’t have any junk food in the house you probably won’t run out to the store to get it. That would mean putting pants on….  

You will eat the healthy food you stocked instead. 


4th- Enforce a rhythm


If you wait until you are hungry to eat, it is already too late and you will binge. Then you are likely to eat too much and stuff yourself.  You go from starving to stuffed back to starving again. These peaks and valleys in your hunger result in way too much calories consumption. Instead eat regularly. Research says to eat near 5 small meals a day, so that you never get hungry. Without the peaks and valleys you will actually eat fewer calories. 

Be realistic with your expectations.  

You didn’t learn how to drive a car, tie your shoes or even walk on your feet in a day.  

To get great at something it takes time, repetition and to make it a daily habit. 


The same goes for your nutrition. 

Small changes add up over time, just like those 5lb can.  


Will you make the changes you need to embrace the body and health you want and deserve? 


You can, now go try those 4 principles out and let us know how they go! 


-Coach Shawn