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Family Style Is Making You Fat Without You Even Knowing

Family Style Is Making You Fat Without You Even Knowing

Have you ever noticed how much you over-indulge when you’re having dinner with a friend? Maybe you’re so enthralled in catching up that you don’t realize you’ve gone through two baskets of bread or chips before you’ve even ordered. It may make you feel a little guilty, and bloated, but it shouldn’t make you feel strange; when we eat with other people, we consume about 44% more food than we do when eating alone.

A study by de Castro discovered who we eat with directly impacts how we eat, and our level of indulgence. And it’s not just friends or acquaintances. Meals with spouses and family lead us to eat around 22% and 23% more, respectively.[1] To put that into perspective, the average amount we’re referring to is about 91.7% of the food we put on our plates, according to a study out of the Columbia University’s Food and Brand Lab in New York City.[2]

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A study in the journal Obesity found when food is served from the dinner table, people consume 35% more over the course of a meal. It speaks to our desire to do as little as possible – when an additional helping requires leaving the table, people hesitate to go back for more. So when food is served family style, it’s all too easy to over-eat.

Family style starts out with good intentions

When you prepare a meal for a group of people, you fix more food to make sure there is enough for everyone. You put the food in bowls and on platters so people can reach it easily. While it’s nice to have things close-by, and the action of passing bowls from person to person can feel intimate and familial, the large serving plates moving around the table create peer pressure. No one wants to see left-overs on the plates because it seem to be a waste not to finish them all.

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Family style dishes also try to fit the taste of family members in general, so in order to cover the basic items people like, you wind up with an excess of meat and carbs. Even if you refuse seconds, you’re automatically going to be eating more food than you need. So how to turn things around?

Plan more, serve less

Think about the last time you were bored. What did you do, instinctively? Chances are, you found something to snack on. When you don’t plan meals ahead of time and only make as much as you need, you tend to reach for more to avoid a lull in conversation. According to International Journal of Obesity, a little planning prior to eating can help control portions by determining the amount of food you eat before you get hungry.

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If you know you have a habit of reaching for seconds, or even thirds, begin by putting less on your plate than you think you need. This allows you to opt for seconds without eating more than you would’ve otherwise, but still feeling comfortable because you don’t have to say no to the food you’re feeling pressured to eat.

Whether you’re eating with friends in a restaurant that keeps bringing you bread or chips, or eating with your in-laws at a big table full of food, think ahead and take less than you think you need. Take your time eating, too. If you’re more aware of the amount you’re ingesting, and not just caught up in conversation, you’ll be less likely to over-indulge and still be able to enjoy your company.

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Featured photo credit: Kaboompics via kaboompics.com

Reference

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Sam Aloysius

Self proclaimed chai expert

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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