However, nutrition experts say that just a small change in the choice of plate size can help control weight effectively.
The brain usually evaluates food intake based on visual perception. When using a large plate, the portion size is easily increased without the user realizing it. Conversely, a smaller plate will make the food look fuller, helping to create a feeling of fullness and satisfaction with a smaller portion.
Eating behavior studies also show that "Delboeuf illusion", a visual phenomenon that causes people to misjudge the size or quantity of an object due to the influence of the circles or spaces surrounding it, can affect how people estimate food intake. For the same portion of food, placing it on a large plate will look smaller than placing it on a small plate. This causes many people unconsciously to take more food and consume more calories than their actual needs.
Not only changing the size of the plate, experts also recommend applying the principle of "healthy plate". Accordingly, half of the plate area should be for vegetables and fruits, a quarter for whole grains and the rest is protein-rich foods such as fish, lean meat, eggs or beans.
Portion control is one of the simplest but most effective strategies for long-term weight management.
In addition to choosing a suitable plate, experts recommend eating slowly, limiting eating while watching phones or TVs and prioritizing fresh, less processed foods. These simple habits can help reduce calorie intake without creating a feeling of being forced or too strict in eating.
