Diabetes Self-Management Blog

Ah, summer is finally here. In my opinion, it seemed to have snuck up on us awfully fast. I don’t quite feel prepared. Millions of people are probably feeling the same way as they pull on their shorts and bathing suits for the first time and realize that the waistband is a bit too snug or that the bathing suit seems tighter than it did last summer.

Reaching and staying at a healthy weight is never an easy task (although it’s doable) and while sensible food choices, portion control, and regular physical activity are the mainstays of weight management, it never hurts to see what else might be new and useful to try. So, that’s my focus for this week.

The Delboeuf Illusion
Never heard of Delboeuf? He was a Belgian philosopher who discovered that two identical circles will appear to differ in size if one of the circles is inside a much larger circle and the other one is inside only a slightly larger circle. (The circle that’s inside the much larger circle looks smaller due to the contrast in size.)

Scientists at Cornell University’s Food & Brand Lab applied this concept to dinner plates. They did a recent study aptly named the “Plate Size and Color Suggestibility” study. In it, researchers took advantage of a college reunion (a good venue to do a study) and randomly gave 60 participants either a red or white plate. The buffet line consisted of pasta with tomato sauce or pasta with Alfredo sauce. Once the folks got their plates of pasta, the portions were measured. The people who had a low contrast between their pasta and their plate color (that is to say, they put Alfredo pasta on a white plate or tomato pasta on a red plate) served themselves 22% more pasta than those who ate the Alfredo sauce on a red plate or the tomato sauce on a white plate. So, it seems like if your food blends into your plate, you probably will eat more.

Lessons learned. If you’re trying to limit your portions, eat your meals off plates that have a high contrast with your food. If you want to eat more of a certain food, go with a similarly colored plate: eat your spinach off of a green plate. And the color of your placemat or tablecloth can make a difference in your portions sizes, too. If it’s not possible to have a rainbow assortment of plates, use a placemat or tablecloth with a low color contrast to your plate to limit the chances of overeating. While you’re at it, dig out your smaller plates to eat from, rather than the larger-diameter plates that prompt you to eat more.

Be Nice to Yourself
Words can hurt, and if your tendency is to complain about your weight or the way you look, or essentially put yourself down, you may be more likely to feel depressed and have a poor body image. In a study published in the Journal of Applied Communication Research, researchers gave college students questionnaires to learn about the impact of “fat talk.” The questionnaires addressed issues such as eating and exercise habits, becoming overweight, and self-perceptions of body weight and image. The more a person engaged in negative “fat talk,” the more likely the student was to be depressed, have a poor body image, and feel pressure to be thin.

Lessons learned. Beating yourself up about your weight, putting yourself down, or complaining about your thigh size to someone isn’t going to help you much in the long run. In fact, “fat talk” may make it more likely that you’ll feel bad about yourself. Instead, try using more positive, empowering statements, such as “I walked three miles today” or “I chose broccoli over the French fries at dinner.” Be nice to yourself as well as to others!

Bet you CAN Eat just One!
Who here can stop eating after one (or twelve) potato chips? One of the reasons why people overeat and subsequently gain weight is that they have a hard time stopping eating once they get started. One of the researchers from the plate study, mentioned above, addressed this very issue in a study published in the journal Health Psychology.

College students were given a tube of stackable potato chips, some of which contained chips that were dyed red. The red chips were inserted at specific intervals, such as after one serving of chips or after two servings of chips. The students had no idea why the red chips were there, but the researchers found that they ate about 50% fewer chips than those given a chip tube without the red chips inside, saving themselves about 250 calories. In addition, the “red chip” group was able to better estimate how many chips they actually ate. Sticking those red chips in the chip tube was a way of signaling the person to stop eating.

Lessons learned. Mindlessly munching on any food boosts the chances that you’ll overeat (especially if you’re doing something else at the same time, like watching television). While it may be a little difficult to place red potato chips in your food, using other types of visual cues may help curb your eating may help. What else helps? Using a smaller plate, not doing other things when you’re eating, and eating preportioned snacks (rather than from the box or bag). Maybe there should be an app for that…

POST A COMMENT       
  

Comments
  1. Using a food scale helps me. I weigh almost all of my food.

    Posted by Donna C |
  2. I do very well at home but have trouble when I go out. How do you manage your diet when eating out where it’s impossible to weigh your food.

    Posted by Diane G |
  3. Whenever eating snack foods, I take what I want out of the bag onto a plate or bowl the put the bag away. Very rarely do I go back for more.

    Posted by Sheryl M |
  4. Unfortunately, my insulin apparently has the side effect of making you hungry. There times that I am absolutely starving and I have some serious hunger pains which in turn makes me sick and dizzy. The hunger pains actually wakes me up.
    I try to stick to healthy foods, I fix fruit salads from fresh fruit, cole slaw, yogurt, cottage cheese and fruit and salads. If these don’t work I get a chicken sandwich or a small bowl of Kashi shredded wheat. But, still the weight keeps coming. It is really frustrating. No, I don’t exercise due to widespread stenosis in my legs and spine and then of course there is the dreaded neuropathy in the feet and hands. I just try to make up some exercises I think will keep blood circulating.
    I do use the small bowls and a small dish to keep the proportions down.
    You know the funny thing about this is my blood sugar stays high all the time, so,if I cheat with something sweat, I don’t sweat it.

    Posted by Francie |
  5. Hi Francie,

    It’s possible that your hunger is stemming more from your high blood glucose levels than your insulin. Insulin itself doesn’t cause hunger, but when your body is lacking insulin, glucose levels run high. Glucose can’t get into your cells to be used for fuel, so your body is tricked into thinking that it’s in a state of starvation — thus, hunger is triggered. I suggest you keep working with your provider and/or a diabetes educator to help you bring your glucose levels down into a safe range.

    Posted by acampbell |
  6. I learned a while ago that the only way I could control the amount of chips, or popcorn or ANY snack was always to put a handful (or measured portion) into a bowl, and place the rest back in the frig/cupboard. That way I was limiting myself — and after all, it’s all about portion control as we have found out. It works beautifully for me. First, I know I have a limited amount, so eat slowly to make it last, to savor. And by the time I’m done I’m usually quite satisfied!!! It’s gotten to be a habit now, and I’m never tempted to return for a second helping of anything.

    I even cut up an apple into multiple segments so it feels like I’m eating more when I’m really not. It’s making it last longer I think that does the trick for me.

    Posted by Sue |
  7. Some good tips here. I’m on a roll, slowly losing weight but feeling better. Thanks for the ideas.

    Posted by Deb |

Post a Comment

Note: All comments are moderated and there may be a delay in the publication of your comment. Please be on-topic and appropriate. Do not disclose personal information. Be respectful of other posters. Only post information that is correct and true to your knowledge. When referencing information that is not based on personal experience, please provide links to your sources. All commenters are considered to be nonmedical professionals unless explicitly stated otherwise. Promotion of your own or someone else's business or competing site is not allowed: Sharing links to sites that are relevant to the topic at hand is permitted, but advertising is not. Once submitted, comments cannot be modified or deleted by their authors. Comments that don't follow the guidelines above may be deleted without warning. Such actions are at the sole discretion of DiabetesSelfManagement.com. Comments are moderated Monday through Friday by the editors of DiabetesSelfManagement.com. The moderators are employees of Madavor Media, LLC., and do not report any conflicts of interest. A privacy policy setting forth our policies regarding the collection, use, and disclosure of certain information relating to you and your use of this Web site can be found here. For more information, please read our Terms and Conditions.


Weight Loss
What Color Is Your Fat? (07/21/14)
Eating White Bread Ups Obesity Risk (06/10/14)
The Power of 5–10%: A Little Goes a Long Way (05/12/14)
Overweight People With Type 2 May Benefit From Gastric Banding (04/11/14)

Nutrition & Meal Planning
Lower Your Blood Sugar — Eat Slower (07/16/14)
Nutrition…In a Jar! (07/14/14)
Two Thumbs Up for Yogurt (07/07/14)
The Time's Ripe for Vegetables (06/30/14)

 

 

Disclaimer of Medical Advice: You understand that the blog posts and comments to such blog posts (whether posted by us, our agents or bloggers, or by users) do not constitute medical advice or recommendation of any kind, and you should not rely on any information contained in such posts or comments to replace consultations with your qualified health care professionals to meet your individual needs. The opinions and other information contained in the blog posts and comments do not reflect the opinions or positions of the Site Proprietor.


Blood Glucose Self-Monitoring — Part 1: The Gear
Blood glucose self-monitoring is one of the keys to diabetes control. Here are the tools you need to carry out this task.

Perfectionism: An Impossible Goal in Diabetes Management
Striving for good self-care is important, but perfectionism can make diabetes care — and life — more difficult.

Recipes for Spring
Enjoy recipes for Baked salmon on beet greens, Tofu and snow pea slaw, Radish and cucumber salad, Spinach pinwheels, Beet salad with citrus dressing, and Stuffed berries.

Complete table of contents
Get a FREE ISSUE
Subscription questions