Researchers observed the behaviors of 213 people at an all-you-can-eat Chinese Buffet, and observed that leaner people were more likely to:

  1. Use a smaller plate
    This helps to trick your mind into thinking you’re eating more than you are, since the plate looks full.
  2. Not sit near the buffet
    Out of sight, out of mind– when you can see the buffet from your seat, it’s easier to go back for additional servings.
  3. Use chopsticks, rather than a fork
    For most, eating with chopsticks is more difficult. Chopsticks slow down the speed at which you’re eating, so you can realize you’re satiated earlier in the meal.
  4. Browse the buffet before eating, rather than serving themselves immediately
    When you know all of the food at the buffet, it’s easier to select the things you really want, rather than filling your plate with every food you see.
  5. Put their napkin on their lap
    The researchers note that putting one’s napkin on one’s lap is reflective of good table manners, which has been associated with mindful eating.
  6. Leave food on their plate
    This just makes sense—eating less food generally results in being leaner.
  7. Chew more per bite of food
    Chewing more influences satiety—if you spend a longer time chewing food, you eat more slowly, so you realize you’re no longer hungry earlier.

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