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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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Samantha Aloysius

Samantha is an everyday health expert with a background in International Public Health and Psychology.

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Last Updated on August 4, 2020

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

8 Benefits of a Minimalist Lifestyle That Get You to Live With Less

Minimalism is a way to put a stop to the gluttony of the world around us. It’s the opposite of every advertisement we see plastered on the radio and TV. We live in a society that prides itself on the accumulation of stuff; we eat up consumerism, material possessions, clutter, debt, distractions and noise.

What we don’t seem to have is any meaning left in our world.

By adopting a minimalist lifestyle, you can throw out what you don’t need in order to focus on what you do need.

I know first hand how little we actually need to survive. I was fortunate enough to live in a van for four months while traveling throughout Australia. This experience taught me valuable lessons about what really matters and how little we really need all this stuff we surround ourselves with.

Less is more.

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Living a minimalist lifestyle is reducing.There are a few obvious benefits of minimalism such as less cleaning and stress, a more organized household and more money to be found, but there are also a few deep, life-changing benefits.

What we don’t usually realize is that when we reduce, we reduce a lot more than just stuff.

Consider just some of the benefits of living with fewer possessions:

1. Create Room for What’s Important

When we purge our junk drawers and closets we create space and peace. We lose that claustrophobic feeling and we can actually breathe again. Create the room to fill up our lives with meaning instead of stuff.

2. More Freedom

The accumulation of stuff is like an anchor, it ties us down. We are always terrified of losing all our ‘stuff’. Let it go and you will experience a freedom like never before: a freedom from greed, debt, obsession and overworking.

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3. Focus on Health and Hobbies

When you spend less time at Home Depot trying unsuccessfully to keep up with the Joneses, you create an opening to do the things you love, things that you never seem to have time for.

Everyone is always saying they don’t have enough time, but how many people really stop and look at what they are spending their time doing?

You could be enjoying a day with your kids, hitting up the gym, practicing yoga, reading a good book or traveling. Whatever it is that you love you could be doing, but instead you are stuck at Sears shopping for more stuff.

4. Less Focus on Material Possessions

All the stuff we surround ourselves with is merely a distraction, we are filling a void. Money can’t buy happiness, but it can buy comfort. After the initial comfort is satisfied, that’s where our obsession with money should end.

We are bombarded by the media presenting promises of happiness through materialistic measures. It’s no wonder we struggle everyday. Resist those urges. It’s an empty path, it won’t make you happy.

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It’s hard not to get roped into the consumerism trap. I need constant reminders that it’s a false sense of happiness. I enjoy stuff, but I also recognize that I don’t need it.

5. More Peace of Mind

When we cling onto material possessions we create stress because we are always afraid of losing these things. By simplifying your life you can lose your attachment to these things and ultimately create a calm, peaceful mind.

The less things you have to worry about, the more peace you have, and it’s as simple as that.

6. More Happiness

When de-cluttering your life, happiness naturally comes because you gravitate towards the things that matter most. You see clearly the false promises in all the clutter, it’s like a broken shield against life’s true essence.

You will also find happiness in being more efficient, you will find concentration by having refocused your priorities, you will find joy by enjoying slowing down.

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7. Less Fear of Failure

When you look at Buddhist monks, they have no fear, and they have no fear because they don’t have anything to lose.

In whatever you wish to pursue doing you can excel, if you aren’t plagued with the fear of losing all your worldly possessions. Obviously you need to take the appropriate steps to put a roof over your head, but also know that you have little to fear except fear itself.

8. More Confidence

The entire minimalist lifestyle promotes individuality and self reliance. This will make you more confident in your pursuit of happiness.

What’s Next? Go Minimalism.

If you’re ready to start living a minimalist lifestyle, these articles can help you to kickstart:

Featured photo credit: Unsplash via unsplash.com

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