Eat With Smaller Plates

Portion Control for Weight Loss Success

Size Does Matter when you're trying to drop a few pounds, you’ll find all kinds of advice floating around. Some of it makes sense, some of it not so much. But one simple, research-backed tip stands out that doesn’t involve counting calories or eating lettuce for every meal. It’s all about the size of your plate.

Dr. Brian Wansink and Dr. Koert van Ittersum, both experts in Nutritional Science, ran a study to test how the size of a plate affects how much people eat. They found that when people used smaller plates. Specifically, 10-inch plates instead of the usual 12-inch ones. They naturally served themselves less food. And get this: they didn’t feel any less full or satisfied. On average, their calorie intake dropped by about 22 percent per meal, just from switching plate sizes. That’s a pretty solid return on such a tiny change.

Let’s put that into perspective. If you typically eat 2,100 calories a day over three meals, swapping your plate could lower that by roughly 450 calories per day. Do the math over a year and you’re looking at up to 48 pounds of weight loss — all without changing what you eat or how often you hit the gym.

So why does this work so well? It has to do with something called the Delboeuf Illusion. It’s a visual trick your brain plays on you. When you put food on a smaller plate, it looks like there’s more of it. Your brain thinks you’re eating a bigger meal, so you feel more satisfied. Put that same amount on a big plate, and it suddenly looks tiny, so your brain goes, “That’s it?” and you’re more likely to grab seconds.

Now, don’t go grabbing a saucer. The illusion works best with plates around 10 inches in diameter. Anything smaller, and your brain starts to catch on, which can backfire and lead to multiple helpings. But if you find the sweet spot, it’s a clever way to eat less without feeling like you’re on a diet.

Bonus benefit? You’ll likely save money on groceries too. Less food on your plate means less food on your shopping list. Combine that with not feeling deprived and not having to count macros or track every bite, and you’ve got yourself a sustainable strategy that works.

Of course, no trick is perfect. Snacking, emotional eating, and special occasions can still throw you off. And like anything else, consistency matters. A few meals on smaller plates won’t undo three nights of takeout on oversized ones. But as far as low-effort strategies go, this one punches above its weight.

Little tweaks can lead to big wins. And if you’re ready to take it further with workouts, lifestyle shifts, or just someone in your corner, I’ve got you.

Emmanuel Ofori

Your friendly neighbourhood fitness professional