Tips for losing weight: Using a smaller plate 'reduces consumption by 30%'!

Scientists have revealed that when it comes to weight loss, it’s not just what you eat, but also what plates you use. Smaller plates lead to lower portion sizes and help curb overeating. Reducing the diameter of a plate by 30 per cent halves the area of the plate – again reducing consumption by 30 per cent. But, using small plates is most effective if diners are self-serving their portions, according to Cornell Food and Brand Lab scientists. Study co-author Natalina Zlatevska of Bond University said: ‘Just changing to smaller plates at home can help reduce how much you serve yourself and how much you eat.’
There have been more than 50 studies that examine whether or not small plates help in portion control. But until now, there was little consensus on the effect of smaller plates. Some scientists found that smaller plates reduce consumption – while others did not. The team of researchers analysed all of the prior research together.
They found that overall, smaller plates help reduce food intake under specific conditions. Researchers collated 56 previous studies that examined the effect of smaller plates. The studies examined whether they reduce consumption for a variety of conditions. Those conditions included food type, such as snackfoods, popcorn, ice-cream, breakfast cereal and more. They also looked into plate-type, including comparing bowls and plates, serving platters and plates. Furthermore, the studies investigated portion-size and settings.
The research uncovered two important factors that amplify the effectiveness of small plates in reducing consumption. First, if diners invited to serve themselves are provided with smaller plates, they serve themselves less – and thereby eat less. Secondly, smaller plates were found to work best if consumers were unaware that their consumption was being monitored. And so, modifying the plate size did not have any effect on consumption if people realized they were being watched. The scientists said this helps explain why so many studies conducted in food laboratories haven’t found an effect of plate-size on consumption.
These findings show that switching to smaller plates can help curb overeating in situations where people serve themselves, such as at the home dinner table or at a buffet. The findings are similar to a recent Cambridge University study that found eating from a smaller plate could slash your calorie intake by nearly a tenth. The Cambridge scientists found that simply reducing the size of a plate or bowl reduces food intake by 159 calories a day - a 9 per cent change for a British adult.
The present study was published in Journal of the Association for Consumer Research.