SHAPE UP
Control 'food environment' to lose weight

By Charles Stuart Platkin

It might sometimes seem like the world is conspiring to keep you from losing weight.

You can't control the portion sizes at your local restaurant, or the fact that it's difficult to understand the food label or that manufacturers put excessive amounts of sugar, fat or both in the foods you love.

Believe it or not, you can take charge — no, not by lobbying your lawmaker to end supersizing — but by looking at the things you can control, namely, your "personal food environment."

Michael R. Lowe, professor of psychology at Drexel University, found that creating and monitoring your "personal food environment" is the most effective strategy for keeping the weight off. "You need to limit your exposure to high-calorie foods in your immediate environment by, for instance, choosing healthier restaurants and stocking your home with quality ingredients and foods," Lowe suggests.

Other recommendations include using sugar and fat substitutes and eating more lean protein and fiber-rich foods to increase satiety (feeling gratified beyond the point of satisfaction).

The problem is that we don't like to admit we're not in complete control of our actions. We like to believe in that ever-elusive self-discipline, even if it's failed us repeatedly.

Here are a few tips for controlling your environment so it doesn't control you.

Don't be a diet hero

"Don't rely on your will power," Lowe says. When it comes to losing or maintaining your weight, there's no point in asking for trouble. Avoid cues that tempt you. If you drive by Dunkin' Donuts on the way to work and you can't resist stopping for a box of donuts, change your route.

Don't head to the supermarket when you're starving — eat a snack beforehand.

But most of all, don't leave foods in the house that are going to "set you off." Ask your family for their cooperation — even if they are at healthy weights, they still don't benefit from eating high-calorie snacks.

Think volume

Studies have shown that we're satisfied as long as the foods we eat are the "right" volume — meaning the same size as what we would normally eat. So try finding and stocking your house with foods that are low-density, that is, foods you can eat a lot of but won't cost you a lot of calories (e.g., air-popped popcorn).

Don't bulk up

Researchers at the Food and Brand Lab also found that if you have bigger bags or boxes of anything, you pour larger amounts. So, stay away from huge boxes of cereal, pasta and large bottles of soda.

Dish it out

According to a study published in the Journal of the American Medical Association, the portion sizes of many foods served in the home (including bread, cereal, cookies, pasta, soft drinks and beer) have increased by as much as 16 percent. What can you do to avoid packing on the pounds?

Experts have demonstrated that the smaller your plates, cups or bowls, the less food you are likely to consume. Measure how much your dishware can hold so you'll have an idea of your portion sizes without having to think about it too much.

Create activity

According to the journal Health Education Behavior, the most common barriers to physical activity include safety, lack of availability and cost of parks, beaches and fitness centers. Do a quick audit of your hometown to increase your activity.

Charles Stuart Platkin is a syndicated health, nutrition and fitness columnist. Write to info@thedietdetective.com.