The small plate movement was an initiative which was started by Brian wansink Ph.D to encourage people who want to be healthier and lose weight to reduce the size of the plates that they have in their homes and kitchens from the standard 12 inches radius down to a 10-inch radius.

This was a campaign that aimed to educate and inform people, and in order to further raise awareness and maximise the reach of the initiative,  the Small Plate Challenge was created which was run in conjunction with several organisations, the aim was to get people who take the challenge to commit to using the smaller 10-inch plate for their main meal of the day for a whole month. Our Personal training London team have also encouraged our clients to follow this proven method of reducing the size of your plate to lose weight.

The motivation and drive for the campaign, as well as the science behind it, is that their is some amazing research that clearly demonstrates just quite how effective the small plate initiative is – for example in one study, participants life expectancy rose by an average of more than 3 years, with an average weight of 2 pounds being lost by the participants.



Research has empirically and scientifically validated results related to consumption that enables confident promotion of ways people can enjoy all food, but in smaller amounts. Based on findings found in the book Mindless Eating: Why We Eat More Than We Think, the Small Plate Movement continues the promotion of consumer awareness in regards to food intake. In particular, the Small Plate Movement promotes utilizing 10″ diameter plates to decrease the amount of food people eat, without having an effect on their perceived fullness or satisfaction.

A person tends to over-serve onto larger plates, and because people consume an average of 92% of what they serve themselves, larger plates lead to larger food intake. A two inch difference in plate diameter — from 12″ to 10″ plates — would result in 22% fewer calories being served, yet it is not drastic enough to trigger a counteracting response. If a typical dinner has 800 calories, a smaller plate would lead to a weight loss of around 18 pounds per year for an average size adult.

Additionally, the movement will bring current and past research findings to local and chain restaurants as well as plate manufacturers in order to spread the movement. Health conscious consumers would decrease their caloric intake, allowing restaurants to appeal to a nutrition-oriented market. Utilizing smaller dinnerware could decrease costs (via serving size), satisfying the economic interests of the restaurant owners. Smaller dinnerware would also effectively decrease the amount of waste produced by restaurants. The size of dinnerware could be simultaneously satisfying (win-win-win) to all aspects of the food industry.







Some More Proven Weight Loss Tips


Weight loss can be a real pain to try and deal with. It’s difficult to make sure that you’re eating less and staying on top of your weight, which is why a lot of people take to the Internet in search of tips. They try and make sure that no matter what, they’re following a few proven methods every day. To try and help you do just that, we’re going to be looking at a few of the different proven weight loss tips we’ve been able to come up with over the years.


Reduce Calories


First and most obvious is reducing the amount of calories that you eat. When you’re consuming less calories than the body actually uses, you’ll start to lose weight. The recommended calorie intakes for both men and women were designed with a regular amount of exercise in mind. They were also meant to be applied to someone at a healthy weight. If you’re overweight, then a reduced calorie intake will result in a gradual loss of weight. Your body will start to use the natural stores of fat that we all have in order to make sure that you have the energy to keep going.


Exercise More


Here is a fairly basic process for you. The more exercise you do, the more calories you burn. The more calories you burn, the more weight you lose. Therefore, it’s best to pair any diet changes you might be going through with a good exercise regime. It’s so important that you take the time to think about how much exercise you’re doing, because it will aid in weight loss.


Eat Nutritious Food 


Sometimes, it’s a lot about what you’re eating as much as how much you are eating. It’s just as important that you eat healthily, as well as not eating masses. Fruit and veg have a variety of different health effects, and barely any calories. This means that you can fill up on them and not have to worry about eating too much.


Sleep Regularly


Our London Personal training team advises Sleep will always be important. You have to get enough sleep in order to keep your weight loss going. It’s been proven that consistent levels of sleep helps to keep weight loss active, whereas a lack of sleep puts the body into a survival mode of sorts which uses as few calories as possible.


Overall, these are just a few of the different proven ways to lose weight. It’s hard to keep your weight down and that’s something we can all appreciate. However, there are still a few different things that you can do to keep your weight loss at a consistent level, and it’s important to try and implement as many of these as possible into your daily routine.