Simple Pavlovian truth: "If her eyes check out food, your brain wants it," claims Wansink. In one research he uncovered that females ate 25 percent much less candy once it was tucked far in a drawer than once it was on your desks. Store high-calorie leftovers in opaque containers or, in ~ the really least, placed them behind fruit and also veggies in the fridge.

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The more you buy, the an ext you'll eat. One study discovered that human being eat 22 percent an ext in the exact same amount the time once food is purchase in bigger packages. A far better choice? Single-serving packages (see the yogurt containers above), which assist keep you from overdoing it.


Nuking dinner is much easier than chop-season- and-sauté, but it could leave you hungry. Alan Hirsch, M.D., director of the odor & Taste Treatment and also Research structure in Chicago, has uncovered that odor food during cooking can actually make you more satisfied—and lead you come eat much less once her meal access time the table. Still don't want to cook? At the very least put your frozen dinner in the oven instead of the microwave.


If the bread basket comes with butter, you'll most likely eat more—29 percent more, to be exact—than if it's served with olive oil, study from the university of Illinois at Urbana-Champaign found. Ask because that olive oil instead.


Remember Wansink's study: If you check out food, you want to eat it. Try to challenge away, and ask you yourself the an essential question: to be I in reality still hungry?


Menus through two or much more panels take longer to read, says Gregg Rapp, a California-based "menu engineer" and restaurant consultant. The longer you eye the choices, the an ext you're most likely to order—and eat, he says. Choose an entreé and put the food selection down.


Even experts can't gauge healthy and balanced portions ~ above the gargantuan dishes generally used today: when 85 dietitians in one research were offered 17-ounce or 34-ounce bowls, those through bigger dishes offered themselves 31 percent an ext ice cream. In ~ home, use smaller plates, and when friend eat out, snapshot your food top top them.


One study found that people ate 27 percent more as soon as empty plates to be cleared quickly. But when you deserve to see how much you've actually currently eaten, you're less likely to keep on going, claims Wansink.


Using bigger tools that room trendy now deserve to make you chow an ext too. "People that eat with smaller sized spoons often tend to feel much more satisfied after one serving 보다 those who usage bigger silverware," claims Illinois food researcher James Painter, Ph.D.


Believe it or not, companies pay because that prime placement in your supermarket, claims Marion Nestle, Ph.D., a nutrition professor at new York University and author that What come Eat. And the assets in these line-of-sight spots tend to be high-profit, cheaper-to-produce items favor sugary cereals and processed carbohydrates the aren't always weight-friendly, she says. Nestle's recommendation: look at up. The healthiest foodstuffs are often stocked on the store's peak shelves.


Like eye-level shelf spots, these "end cap" placements room paid for and often stocked through less-healthy items, Nestle says. They're extremely visible, so you're an ext likely come buy these foods items on impulse—whether you like what you watch on the nutrition label or not.


Think around the supermarket as one big square: What's virtually always top top the next aisles? The healthiest, many nutrient-rich fresh foods items like fruits, veggies, dairy and also meats. It's the center aisles that often tend to it is in loaded with binge-worthy handle snacks and sweets, claims Nestle.


Call it the Stepford Wives effect: The easy-listening tunes plenty of stores pipe in sluggish you down, claims Nestle. And the longer you shop, the more likely you space to fill your cart v junk, she warns. Avoid the trance by taking your healthy and balanced shopping list through you. Climate stick to it.


Studies show that subliminal cues in ~ restaurants have the right to prompt you to eat more. Here's what to execute the following time you hit your neighborhood diner:Sit in ~ a table, not a booth. A clues that's tucked far promotes privacy, comfort and also the desire to stay (and eat) longer, states Stephani Robson, a senior lecturer at Cornell's school of Hotel Administration. If you're in the mood because that coziness, walk ahead and also nab a booth—just don't it is in lulled into eating an ext food.


Ask for olive oil with your bread. If the bread basket comes with butter, you'll likely eat more—29 percent an ext to be exact—than if it's offered with olive oil, a research showed.


Ignore food pictures. You recognize those "table tent" advertisements with images of gorgeous desserts and also calorie-packed distinct cocktails? It's a organic fact: you see food, you desire to eat it. So challenge photos far from you—or ask her server to skip bringing the dessert tray.


Choose your entree, then placed the menu down. Menus v two or more panels take much longer to read, claims Gregg Rapp, a "menu engineer" and restaurant consultant based in California. The much longer you eye the list of choices, the much more food you're likely to order—and eat, that says.


Politely speak no to your server. We're all for good service, yet when your useful waiter argues "Can I start you off through a drink?" or "What sort of appetizer would certainly you like?" the question is no if, but what you'll it is in ordering, states Rupert Spies, a an elderly lecturer at Cornell's school of Hotel Administration. "No thanks" or "I'll begin with mine entree" space perfectly great answers.

Visualize the smaller portions you eat in ~ home. even experts can't gauge healthy part sizes as soon as they are given huge dishes to eat from: once 85 dietitians in one research were given 17-ounce or 34-ounce bowls, those with bigger dishes served themselves 31 percent more ice cream. When you're out, photo your food top top the smaller sized plates we're certain you use at home.

Don't it is in fooled by a neat, tidy table.

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One study discovered that civilization ate 27 percent more when north plates were cleared quickly. But when you can see just how much you've in reality eaten, you're less likely to store on going, states food psychologist Brian Wansink, Ph.D.