Mindless Eating

Over the holidays it is common to be invited to gatherings or events where more food than normal is available. It is also common for us to believe that we are capable decision makers, able to determine how much we will eat and when we are full. But, is it true? And what, if anything, can be done to improve the decisions you make?

In discussing these questions, I want to:

1. Share findings of a short research article on over eating.
2. Discuss a few tactics that can help address the issue. 
3. Discuss the broader implications.

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Why Do We Overeat?

The bottom line is that our environment has more influence on our eating behaviors than we are willing to admit. The authors point to several studies that broadly present two issues:

1. We are influenced by subtle cues. This includes things such as food being readily visible, the size or shape of the dishes we use, or the eating behaviors of those around us. In one study, even though movie-goers were served stale, 14-day-old popcorn in large-size containers, they still ate 38% more than those served medium-sized containers. And even when people are made aware, they still find it hard to adjust. For example, bartenders in Philadelphia poured 28-32 percent more in short wide tumblers than tall, narrow high-ball glasses. After being informed, the bartenders made a deliberate effort to adjust, yet still poured 21% more in the shorter glasses. This demonstrates the strength environmental cues can have on how much we consume. 
2. We are bad at guessing how much we eat. Even when we try to track calories or control portions, we tend to significantly underestimate how much we consume. In one study, as participants ate chicken wings the bones were cleared from the table or were allowed to remain. Clearing the bones from the table resulted in participants eating 34% more wings than the tables where the bones remained.​

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Healthy Tactics

Given the power of our environment to influence how much we eat, what are some simple tactics, some heuristics that can be used to address over eating? To answer the question, 1,000 participants were recruited for a three-month study where they were randomly assigned three tactics. After three months, it was found that some of the tactics worked better than others. For instance, using a ten-inch plate resulted in nearly a 2-pound monthly weight loss, whereas eating oatmeal for breakfast resulted in gaining almost 1-pound each month.

Broader Implications

While the authors focused on mindless eating, the research offers insights into the broader concept of decision-making. If the environment can have such a major influence over how much you eat, to what extent is the environment influencing other areas of your life? Second, if adopting simple tactics can help you to address over eating, what are some tactics that might help address other areas where you are seeking change? 

To end, I’ll ask that you help your fellow reader. Leave a comment of any tactic or “hack” that has worked for you, whether it comes to over eating or some other issue.

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References
Wansink, B., Just, D. R., & Payne, C. R. (2009). Mindless eating and healthy heuristics for the irrational. American Economic Review, 99(2), 165-69.