Not Overeating At Lunch

Have I mentioned that I’m a behavior change nerd recently? The reason I ask is because last week I was sitting down at lunch and had a proud, textbook example of the power of environmental design and putting into practice everything I talk about.

I was out at a new restaurant and when the food came, the plate was loaded. Knowing that I had my workout scheduled only two hours later and that I really prefer to not have too much in my stomach for it, I decided that I would only eat a reasonable portion of it and take the rest home. 

The first thing I did when the food came out, which was a massive portion, was I turned to my wife and said “That’s a lot of food, I’m not going to eat the whole thing.”

The food was hearty and delicious, and as I got to the level of fullness I wanted, I noticed that I wanted more. I could have kept eating, and it would have met my short-term needs… But I had the presence to know that I’d ultimately regret if I did.  Taking immediate action from that clarity, I pushed the plate just out of arm’s reach on the table.

It worked! I didn’t overeat, had a good workout, and enjoyed my leftovers the next day. But beyond getting the result I wanted most, here’s why it worked:

First was the pre-commitment I made. When the food came out and I said I wasn’t going to eat all of it, I was designing my environment. I now had a point of accountability to act in congruence with my word, which means a lot to me. And if I forgot my intention my wife could remind me of it as a fail-safe.

Then when it was time to stop eating, pushing the plate away was also environmental design. It’s very possible that I’d make the decision to stop eating yet still unconsciously take small bites. But moving the plate where I wouldn’t expect it to be served as a pattern interrupt, and anytime I thought about eating more I was aware of it and could follow through on the choice I’d made.

This is just one example of how simple factors like this are at play at all times in our lives! And when we learn the principles and can implement them, we’re more likely to get what we want and live happier, healthier, and more impactful lives.

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