10 Simple Ways to Eat Healthier Without Thinking

Your environment has an incredible ability to shape your behavior. If you design your environment to be conducive to healthy habits, then you’ll find yourself improving your diet without even thinking about it.

This post originally appeared on JamesClear.com.

I have written previously about choice architecture and environment design, both of which are focused on the idea that, “By making small changes to the physical environment around you, it can become much easier to stick to good habits.”

And while the research studies I have shared in those articles are interesting, I thought it might be useful to list some practical ways to apply environment design to your world and make it easier to live a healthy, happy, and adventurous life.

With that in mind, here are 10 simple strategies for designing your environment to eat healthy without thinking and spend more of your time and energy on doing something awesome.

Keep in mind, these ideas are just a start. You can apply these concepts for designing your environment and creating better “choice architecture” to almost any habit or behavior.

How to Eat Healthy Without Noticing

Before we begin, let’s give credit to the researcher behind many of these ideas. Brian Wansink is a professor at Cornell University and he has completed a variety of studies on how your environment shapes your eating decisions. Many of the ideas below come from his popular book, Mindless Eating (audiobook).

1. Use smaller plates. Bigger plates mean bigger portions. And that means you eat more. According to a study conducted by Wansink and his research team, if you made a simple change and served your dinner on 10-inch plates instead of a 12-inch plate, you would eat 22% less food over the course of the next year.

On a related note, if you’re thinking “I’ll just put less food on my plate” … it’s not that simple. The picture below explains why. When you eat a small portion off of a large plate, your mind feels unsatisfied. Meanwhile, the same portion will feel more filling when eaten off of a small plate. The circles in the image below are the same size, but your brain (and stomach) doesn’t view them that way.

2. Make water more readily available. Most of us mindlessly take a swig of soda or a sip of coffee as we do other tasks. Try this instead: buy a large bottle water and set it somewhere close to you throughout your day. You’ll find that if it’s sitting next to you, you’ll often opt for water instead and avoid less healthy drink options naturally.

Note: I love this Vapur water bottle because it holds a good amount of water and folds up small enough to fit in a backpack, purse, or pocket. It’s perfect for travel too.

3. Want to drink less alcohol or soda? Use tall, slender glasses instead of short, fat ones.

Take a look at the image below. Is the horizontal or vertical line longer?

As it turns out, both lines are the same length, but our brain has a tendency to overestimate vertical lines. In other words, taller drinks look bigger to our eyes than round, horizontal mugs do. And because height makes things look bigger than width, you’ll actually drink less from taller glasses. In fact, you will typically drink about 20% less from a tall, slender glass than you would from a short, fat glass. (Hat tip to Darya Rose for originally sharing this image and idea.)

READ MORE on https://lifehacker.com/10-simple-ways-to-eat-healthier-without-thinking-1785610488