Size matter 🍽️

Happy Thursday Three!

Here are this week's coaching tip, exercise tutorial and question to ponder for the week.

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I. Coaching tip

Size matter 🍽️

Restaurants are actually quite sneaky! Any all-you-can-eat restaurant, airport lounge, or wedding buffet understands the simple illusion of small plates. It's called the "delboeuf illusion", which is a trick of relative size perception.

Although both green disks are the same size, it looks smaller on the left. Essentially, the same amount of food looks like more on a smaller plate and less on a larger plate.

What we see while we eat plays a bigger role than we might think. A few other studies have noticed similar trends. For example...

In a split test of buffets, when serving bowels & ladles are smaller, we tend to serve ourselves less (even if the buffet is constantly replenished).

In a sports bar offering bottomless chicken wings, tables where all the chicken bones were left on the table, ate less overall compared to the group whose tables were constantly cleared. A similar result was found with leaving empty wine bottles on the table. It turns out that seeing all those chicken bones and empty bottles helped reminds us we've probably had enough.

There was even a sneaky study where some people were given an unlimited soup bowl to see if people would unknowingly eat more if they couldn't see the bowl level lowering. The sneaky experiment used a rigged table and bowls.

Essentially we often use our eyes to determine how much food is enough, and container sizes such as plates can easily trick our perceptions.

So what does this all mean in the real world?

1. Switching up your plate size might be a helpful way to serve up a little less.

2. Using smaller wine glasses might help you drink a little less.

3. Instead of eating straight from the big bag, try putting snacks in a small bowl to help with portion control.

II. Exercise Tutorial

1/2 Kneeling Windmill

Looking to strengthen your shoulders and abs while also improving your mobility?

The full kettlebell windmill is an excellent exercise to achieve that, but it can be tricky to learn. Fortunately, the ½ kneeling windmill is a great place to start and will still provide the same benefits.

Check out this guide to learn how to do it.

III. Question(s) to Ponder

After Action Report

Looking back over this last week...

1. What has gone well?
   

2. What challenges come up?
   

3. How did/might you work around those challenges?
   

4. What’s your focus moving forward?

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P.S. If you enjoyed this week's Thursday Three, share it with a friend.

Thanks,

Jamie