Using the memory of recent meals reduces the amount of food eaten later on, according to Psychologists at the University of Liverpool. However, that doesn’t mean that we can roughly (probably under-) estimate our food intake and expect to eat less during our next meal. Writing down previous meals, using visual reminders of previous meals and keeping food wrappers are all effective at helping to stimulate accurate ‘food memories’ and significantly reduce meal sizes later in the day.
The study also found that issues with portion control arise when people become distracted. Where possible, avoid watching TV, reading and even listening to music. This will help to keep focus on your meal and make you more aware of how much you are eating. Keeping your mind actively engaged on food and eating habits will help to prevent mindless eating, emotional eating and food binges, thus contributing to effective weight management.
Robinson E, Aveyard P, Daley A, Jolly K, Lewis A, Lycett D, Higgs S, Eating Attentively: A Systematic Review and Meta-Analysis of the Effect of Food Intake Memory and Awareness on Eating, American Journal of Clinical Nutrition, 2013, DOI: 10.3945.