We eat too much. And reducing the portion sizes offered in supermarkets, restaurants and at home would help reverse the UK’s obesity epidemic, according to researchers in a recent review of 61 studies.
The BBC reports that the team at the University of Cambridge said their conclusions were the ‘most conclusive evidence to date’ that portion size affects how much we unwittingly eat. The researchers also found that smaller plates, glasses and cutlery helped people eat less.
Their data, published in the Cochrane Database of Systematic Reviews, shows that when people are offered more food they will eat it.
The findings, which are based on 6,711 people taking part in a wide range of clinical trials, suggest that eliminating ‘large portions’ could cut up to 279 calories a day out of people’s diets.
In recent decades portion sizes have been increasing, according to the British Heart Foundation.
On average between 1993 and 2013, shepherd’s pie ready meals have almost doubled in size; bagels have increased in size from 70g to 86g; a family pack of crisps has increased 50% from 100g to 150g; and an individual chicken pie is now 40% bigger.
Dr Ian Shemilt, from Cambridge’s Behaviour and Health Research Unit, told the BBC News website: “This is the most conclusive evidence to date that people consistently consume more food and drink when given larger portions, packaging or tableware.
“Consumers do have a role to play. For example, all of us can reduce the size of plates or glasses we use and put pressure on the pubs and restaurants we visit by asking for a smaller portion.”
About two in three adults in the UK are either overweight or obese, which increases the risk of heart problems, type 2 diabetes and cancer. But it takes willpower and determination to eat less and this is where hypnotherapy can play an important role.
The National Council for Hypnotherapy (NCH) says overeaters who see their therapist (there are 1800 qualified therapists around the UK on their directory), will be lots of questions about when they eat, what they eat and what triggers them to reach for food when not hungry.
“Hypnotherapy for weight loss is about changing your habit with food for the rest of your life,” says the NCH. “Unlike crash diets, it changes the root of your compulsive eating or lack of interest in exercise so you are free to enjoy the rest of your life – eating and exercising sensibly without having to think about it.”
Managing weight loss is one of the most effective results of hypnotherapy. A hypnotherapist will help an overeater by building a programme of treatment that will motivate them to eat less and, through hypnosis, gets them in touch with the reasons why they unconsciously eat.
If you are the type of person that struggles to stop after a small piece of chocolate and feels compelled to finish the packet then a hypnotherapist can help you understand why and help you create new healthy self-management techniques.
It can also help you reduce portion sizes so you lose weight healthily, steadily and for the long term. Losing weight with hypnosis is essentially about teaching you to feel good about yourself, whatever size you are.
Referring to the Cambridge study, Dr Alison Tedstone, chief nutritionist at Public Health England, said: “This study clearly demonstrates that reducing portion sizes is a successful way to cut calories. It’s important to keep an eye on portion sizes when cooking, shopping and eating out to avoid overeating and help maintain a healthy weight.”