Browse: Home / appetite suppressant / The secret to eating less is to serve up a little more

Menu

Skip to content
  • About
  • Better Body Chemistry School
  • Book a health conversation
  • Speaking query
  • The “Big” Spoons
Header image

BBC

Small things can make a big difference to your health

advertisement

Menu

Skip to content
  • Home
  • Free Resources
    • 31 days to Better Body Chemistry
    • Willpower Report
    • Weight loss e-course
    • The ups and downs of insulin resistance
    • Candy Floss Boards
    • Weight tracker
  • Library
  • Shop
  • Baobab Adventures
  • Lucky dip
  • Buy me a coffee
  • Video gallery
  • Contact

The secret to eating less is to serve up a little more

Posted by Dr Sandy on in appetite suppressant | 560 Views | Leave a response

Watch on YouTube

Click to listen to the audio…

How serving more, can help you eat less

lady chopping dinner up into small bits

When it comes to food, your brain more often than not, forgets to act like a grown up so use a little psychology on it, give it what it wants – give it more

Ever tried to give a little money away to a three year old ?

It is never a costly experience, three year olds are interested in quantity.  The option to receive lots of  coins, is significantly superior, to the option to receive a single higher valued coin.

A handful of coins brings lots and lots of smiles.

How many matters !

Unfortunately, a handful of coins fails to satisfy an older child, and by the time they hit adolescence, even a handful of notes, barely brings a smile.  And grown ups want PLASTIC !

When it comes to food……

Our brains never grow up

More is always more valuable.

  • Five chocolate chip cookies is better than two
  • A bowl of sweets is better than one
  • Two backed potatoes is better than one.
  • Six florets of broccoli, is better than two…..

Don’t be ridiculous !

There is a big difference between growing up and being psychotic.

Broccoli  tastes AWFUL

Some brains manage to indulge in a bit more broccoli than others, this arises because of a genetic advantage or some clever culinary skills.

Sometimes it NEVER HAPPENS.

brain being reviled by broccoli

Truth be told, reaching out for more broccoli, typically requires a VERY GROWN UP BRAIN – mine isn’t grown up, enough to cope with this.  If you want a little help, go here.

On the other hand,  around “nice” things, few brains act grown up, spontaneously.

brain reaching into the cookie jar

Grown up behaviour requires “heavy handed” discipline….

If it’s palatable we want quantity

The more is best phenomenon applies to all palatable foods.  Just for the record, our  brain defines palatable foods as…

“Sweet, fatty or salty”

Foods that meet these characteristics, are typically full of calories (which is why they make us fat), but in a by gone era, of frequent famines, eating these calorie rich foods, was critical for survival.

So was avoiding BITTER FOODS.

Bitter, which is the trouble with broccoli, is considered by the brain as potentially poisonous – bad experiences, wired in the belief, these calories, were MORE TROUBLE, than they’re worth.

Even in the land of plenty…. MORE IS BEST.

Marketers know this, this is why supersizing is a common practice.

But, it doesn’t just apply to BIG FOOD,  the same phenomenon can play out, at home and you can use it, too your advantage.  This is what a team of researchers based at Arizona State University discovered, when they investigated the munching habits of 301 college students.

Students in the land of plenty

To kick things off, each student was fed 82 g of bagel – for some the bagel was served completely undoctored, for others, their bagel had a close encounter with a knife. The “knifed” bagel had been cut into quarters.

Shortly after the opportunity to wolf down 82 g of bagel – the college students were offered a complimentary lunch.

scientst peeking through a key hole

Being perpetually hungry college students, they tucked in to their so-called FREE lunch, but behind the scenes, the team was WATCHING. Exactly how much bagel and lunch was eaten by each student, was carefully recorded.

Big bagels led to big lunches

Big bagels i.e. bagels that had been served whole, brought out big appetites at lunch time.  The students who had eaten the uncut bagel ate more calories, period.

They polished off the whole bagel and then climbed into lunch.

results of bagel study

Students who had been served up multiple-pieces of bagel ate less. Some left bits of the bagel untouched and when it came to tucking into lunch, they consumed fewer calories.  These results suggest cutting food into multiple pieces, helps your brain feel more satisfied i.e. is more satisfied.

If you’re watching how much you eat, this is critical information.

Get out the carving knife and start THE MORE diet, especially when it comes to eating NICE THINGS….

Serving more = eating less

Curtailing your munching on NICE THINGS, is ALWAYS a challenge.

It’s hard to be self disciplined, ALL THE TIME !

NOTE :  Getting the chemical mix of what you eat right, can and will help, because you’ll generate the I AM FULL message, sooner, rather than later.  Click here to learn more. 

Being able to use a little psychology on yourself or your family, could give you a much needed edge.

So if your brain thinks 5  bits are better than one – use the knife and give it 5 bits.

brain tucking into MORE pieces of bagel

At the knife edge

  • Cut the sandwich into quarters, hey if you up to it, try eighths and make sure they’re all peanut butter sandwiches too.  Boring is a fantastic appetite suppressant.
  • Break the chocolate up into individual squares, before starting on it.
  • Break the biscuit in half
  • Give yourself, two skinny slices of pie, instead of one big piece.

Many little things bites, can help keep portion size under control.

The human brain, just like the brains of  rodents and primates, is wired for MORE.  Use more strategically  to create BETTER BODY CHEMISTRY and BETTER HEALTH.

NOTE : I do need to warn you, it works when you do it, but when a food producer does it, it can backfire, so don’t advocate all responsibility to keep your appetite in check, to smaller packages.   Click here to learn more.

A Review of Visual Cues Associated with Food on Food Acceptance and Consumption. Eat Behav  (2014) 15(1):132-43.Devina Wadhera and Elizabeth D. Capaldi-Phillips. 

Further reading

serve dessert with dinner

Dessert should be part of your child’s dinner

There is ALWAYS room for dessert. ALWAYS. Dessert is eaten, because it tastes good, not because of hunger. By serving dessert with dinner – hunger rules.

scoping out the buffet table

A buffet doesn’t have to be fattening if you approach is sagaciously

The value of a buffet is you get to CHOOSE. But YOU might not be CHOOSING quite as much as YOU thought. But you can choose if you know how…

tongue in love

The hard and soft of those moments of overindulgence

Your brain is not the only organ weighing in on culinary decisions, your tongue’s preferences impact too. So what does the tongue like ? Soft and smooth, please

 

This is one of the 31 tips & strategies, in our free, zero-to-one weight loss course, for more tips & strategies enrol NOW….
enrol is zero to one course

Posted in appetite suppressant | Tagged appetite, bagel, brain, broccoli, calories, chocolate, eating less, hungry, palatable

Sugar gremlins are REAL

Watch on YouTube

Connect with us

facebook you tube pinterest 40 Linkedin

Instagram

betterbodychemistry
@betterbodychemistry
Follow
Driving Into Skin Damage
Inside the car, you’re not getting sunburnt, but your skin isn’t safe.
UVA sneaks through glass—and your daily drive might be aging your skin faster than you think.

☀️ No heat. No redness. No warning signs. Just slow collagen breakdown... from the driver’s seat.

🧬 I break down stories like this weekly—science that protects your skin and everything beneath it.
📩 Want more like this? Join the storytelling list. Link in bio.

#SkinHealth #UVAwareness #UVA #SkinDamage #HealthScience #ScienceStories #BodyChemistry #InsidiousSunlight #EverydayHealth #ScienceMadeSimple
betterbodychemistry
betterbodychemistry
•
Follow
Driving Into Skin Damage Inside the car, you’re not getting sunburnt, but your skin isn’t safe. UVA sneaks through glass—and your daily drive might be aging your skin faster than you think. ☀️ No heat. No redness. No warning signs. Just slow collagen breakdown... from the driver’s seat. 🧬 I break down stories like this weekly—science that protects your skin and everything beneath it. 📩 Want more like this? Join the storytelling list. Link in bio. #SkinHealth #UVAwareness #UVA #SkinDamage #HealthScience #ScienceStories #BodyChemistry #InsidiousSunlight #EverydayHealth #ScienceMadeSimple
4 days ago
View on Instagram |
1/9
It’s one of those classic Catch-22s.

To work properly, CoQ10 needs to get in — and for that, it needs fat.

But if you're on a statin or trying to manage your cholesterol, you're probably avoiding high-fat meals.

So... take the supplement, and waste it?
Or eat the fat, and raise your cholesterol?
OF COURSE this might not be such a BAD THING. Lol. 

😬 That's the bind.

A shiny supplement with a sneaky flaw. Come scout supplements with me — for free. 

If you want to join the next session, head on over to my bio, navigate to the calendar, find the Scout Out Session and sign yourself up. 

#CoQ10
#statins
#musclefatigue
#cholesterol
#mitochondriahealth
#supplementtruth
#betterbodychemistry
#metabolichealth
#cholesterolhelp
betterbodychemistry
betterbodychemistry
•
Follow
It’s one of those classic Catch-22s. To work properly, CoQ10 needs to get in — and for that, it needs fat. But if you're on a statin or trying to manage your cholesterol, you're probably avoiding high-fat meals. So... take the supplement, and waste it? Or eat the fat, and raise your cholesterol? OF COURSE this might not be such a BAD THING. Lol. 😬 That's the bind. A shiny supplement with a sneaky flaw. Come scout supplements with me — for free. If you want to join the next session, head on over to my bio, navigate to the calendar, find the Scout Out Session and sign yourself up. #CoQ10 #statins #musclefatigue #cholesterol #mitochondriahealth #supplementtruth #betterbodychemistry #metabolichealth #cholesterolhelp
2 weeks ago
View on Instagram |
2/9
💊 You swallowed the supplement. 

But most of it didn’t make it past your gut. In fact, 95% of your CoQ10 supplement is likely pooped out.

Here’s why Q10’s size, structure, and your meal choices make a BIG difference in whether it actually helps.

🎯 Get digestible science stories—crafted with care and cartoons—to help you outsmart your symptoms and know more than your doctor (most days).. Hop on my list. The link is in my bio.

#CoQ10 #Statins #BetterBodyChemistry #MetabolicHealth #Q10Supplements #ScienceNotSupposition #PharmacologyFacts #GutHealth #SupplementSmarts #InsulinResistance
betterbodychemistry
betterbodychemistry
•
Follow
💊 You swallowed the supplement. But most of it didn’t make it past your gut. In fact, 95% of your CoQ10 supplement is likely pooped out. Here’s why Q10’s size, structure, and your meal choices make a BIG difference in whether it actually helps. 🎯 Get digestible science stories—crafted with care and cartoons—to help you outsmart your symptoms and know more than your doctor (most days).. Hop on my list. The link is in my bio. #CoQ10 #Statins #BetterBodyChemistry #MetabolicHealth #Q10Supplements #ScienceNotSupposition #PharmacologyFacts #GutHealth #SupplementSmarts #InsulinResistance
3 weeks ago
View on Instagram |
3/9
🧠 What exactly is Q10… and why is it always mentioned with statins?

It’s safe.
It’s popular.
But it’s still misunderstood.

This short is your quick intro to a molecule that gets a lot of attention — especially if you’re taking a statin.

🎥 Want the full story on statins, muscle loss & Q10?
👉 Watch the video — link in bio

🔬 Follow @betterbodychemistry for bite-sized science that actually makes sense.

#coenzymeQ10 #Q10supplement #ubiquinone 
#statins #musclehealth #cholesterollowering 
#mitochondria #metabolichealth #betterbodychemistry 
#healthscience #scienceexplained #insulinresistance
betterbodychemistry
betterbodychemistry
•
Follow
🧠 What exactly is Q10… and why is it always mentioned with statins? It’s safe. It’s popular. But it’s still misunderstood. This short is your quick intro to a molecule that gets a lot of attention — especially if you’re taking a statin. 🎥 Want the full story on statins, muscle loss & Q10? 👉 Watch the video — link in bio 🔬 Follow @betterbodychemistry for bite-sized science that actually makes sense. #coenzymeQ10 #Q10supplement #ubiquinone #statins #musclehealth #cholesterollowering #mitochondria #metabolichealth #betterbodychemistry #healthscience #scienceexplained #insulinresistance
4 weeks ago
View on Instagram |
4/9
A health “nut” (classified as a lean mass hyper-responder) dropped his cholesterol by adding 12 Oreos a day to his keto diet.

Sounds delicious, right? 

But if you’re insulin resistant, this cookie hack could backfire.

🍪 Curious about how it actually worked? I break it down in this short.

And if you want more quirky science stories that help you understand your metabolism — 💌 I send them out via email. Link in bio to join.

#oreoexperiment #insulinresistance #cholesterolfix #ldlcholesterol #lowcarblife #metabolicsyndrome #healthcurious #betterbodychemistry 
#LMHR #leanmusclehyperresponder
betterbodychemistry
betterbodychemistry
•
Follow
A health “nut” (classified as a lean mass hyper-responder) dropped his cholesterol by adding 12 Oreos a day to his keto diet. Sounds delicious, right? But if you’re insulin resistant, this cookie hack could backfire. 🍪 Curious about how it actually worked? I break it down in this short. And if you want more quirky science stories that help you understand your metabolism — 💌 I send them out via email. Link in bio to join. #oreoexperiment #insulinresistance #cholesterolfix #ldlcholesterol #lowcarblife #metabolicsyndrome #healthcurious #betterbodychemistry #LMHR #leanmusclehyperresponder
1 month ago
View on Instagram |
5/9
Ever wonder why your LDL spikes on keto?

It’s not the bacon. 🥓
It’s your liver — working overtime to fuel your body.

On keto, your cells switch from burning sugar to burning fat.
Your liver responds by sending out VLDL particles — packed with fat.
Once the fat is dropped off, what’s left becomes LDL.

⚠️ And that’s what shows up on blood work.
😱 Cue panic.

But if your liver is healthy, those LDLs are just passing through.
If not? They hang around. That’s when trouble starts.

🎥 Watch to understand the science behind rising LDL on keto — and why context matters.

#KetoScience #LMHR #LeanMassHyperResponder #LDLcholesterol #LowCarbLife #BetterBodyChemistry #MetabolicHealth #RootCause
betterbodychemistry
betterbodychemistry
•
Follow
Ever wonder why your LDL spikes on keto? It’s not the bacon. 🥓 It’s your liver — working overtime to fuel your body. On keto, your cells switch from burning sugar to burning fat. Your liver responds by sending out VLDL particles — packed with fat. Once the fat is dropped off, what’s left becomes LDL. ⚠️ And that’s what shows up on blood work. 😱 Cue panic. But if your liver is healthy, those LDLs are just passing through. If not? They hang around. That’s when trouble starts. 🎥 Watch to understand the science behind rising LDL on keto — and why context matters. #KetoScience #LMHR #LeanMassHyperResponder #LDLcholesterol #LowCarbLife #BetterBodyChemistry #MetabolicHealth #RootCause
2 months ago
View on Instagram |
6/9
Is your LDL sky-high… but everything else looks great?

If you’re lean, athletic, and insulin sensitive — you might be what researchers are calling a Lean Mass Hyper-Responder (LMHR).

In this reel, I unpack new research comparing LMHRs to everyday folks. The LDL in LMHRs is often >190 mg/dL — a number that would alarm most doctors — but their CAC scores suggest their hearts are doing just fine.

The takeaway?
LDL might be loud, but it’s not always telling the truth.
The full picture matters.

🎬 This is Part 2 in my LMHR cholesterol series. Follow so you don’t miss Part 3, where we dive into the Lipid Energy Model — a theory that may explain what’s going on in LMHRs (and maybe in you too)

#LDL #Cholesterol #LMHR #InsulinResistance #CACscore #HeartHealth #LipidEnergyModel #BetterBodyChemistry #MetabolicHealth #TyGIndex #HealthEducation #LowCarbScience
betterbodychemistry
betterbodychemistry
•
Follow
Is your LDL sky-high… but everything else looks great? If you’re lean, athletic, and insulin sensitive — you might be what researchers are calling a Lean Mass Hyper-Responder (LMHR). In this reel, I unpack new research comparing LMHRs to everyday folks. The LDL in LMHRs is often >190 mg/dL — a number that would alarm most doctors — but their CAC scores suggest their hearts are doing just fine. The takeaway? LDL might be loud, but it’s not always telling the truth. The full picture matters. 🎬 This is Part 2 in my LMHR cholesterol series. Follow so you don’t miss Part 3, where we dive into the Lipid Energy Model — a theory that may explain what’s going on in LMHRs (and maybe in you too) #LDL #Cholesterol #LMHR #InsulinResistance #CACscore #HeartHealth #LipidEnergyModel #BetterBodyChemistry #MetabolicHealth #TyGIndex #HealthEducation #LowCarbScience
2 months ago
View on Instagram |
7/9
Your numbers say danger zone — but your body says everything’s fine.
You might be an LMHR.

🎥 This is part 1 of a bigger story. Follow for what happens next.

#LDL #Cholesterol #LowCarbLife #MetabolicHealth #InsulinResistance 
#HeartHealth #KetoProblems #HealthExplained #BodyChemistry #BetterBodyChemistry 
#HealthTips #WellnessJourney #Biohacking #FunctionalMedicine #KnowYourNumbers
betterbodychemistry
betterbodychemistry
•
Follow
Your numbers say danger zone — but your body says everything’s fine. You might be an LMHR. 🎥 This is part 1 of a bigger story. Follow for what happens next. #LDL #Cholesterol #LowCarbLife #MetabolicHealth #InsulinResistance #HeartHealth #KetoProblems #HealthExplained #BodyChemistry #BetterBodyChemistry #HealthTips #WellnessJourney #Biohacking #FunctionalMedicine #KnowYourNumbers
2 months ago
View on Instagram |
8/9
🎯 One number.

One test you’ve probably never had… even though the data is already in your blood work.

It’s called the TyG Index—and it’s one of the best ways to see if insulin resistance is quietly messing with your metabolism.

🔍 My Metabolic Check makes it easy to calculate, understand, and use this number—and right now, you can get it FREE inside the Next Level Life Bundle.

💡You don’t need to figure everything out today.
But you do need to grab access before the bundle closes.

🕛 Deadline: Tonight at midnight (March 27)
🎁 100+ personal development tools
💻 Yours forever—if you sign up in time.

🔗 Link in bio

#NextLevelLifeBundle #MetabolicCheck #TyGIndex #InsulinResistance #MetabolicHealth #BloodSugarBalance #FreeHealthTools #HealthResources #ScienceBasedHealth #KnowYourNumbers #SugarCrashFix #EnergySupport #FreebieAlert #BetterBodyChemistry #DeadlineAlert
betterbodychemistry
betterbodychemistry
•
Follow
🎯 One number. One test you’ve probably never had… even though the data is already in your blood work. It’s called the TyG Index—and it’s one of the best ways to see if insulin resistance is quietly messing with your metabolism. 🔍 My Metabolic Check makes it easy to calculate, understand, and use this number—and right now, you can get it FREE inside the Next Level Life Bundle. 💡You don’t need to figure everything out today. But you do need to grab access before the bundle closes. 🕛 Deadline: Tonight at midnight (March 27) 🎁 100+ personal development tools 💻 Yours forever—if you sign up in time. 🔗 Link in bio #NextLevelLifeBundle #MetabolicCheck #TyGIndex #InsulinResistance #MetabolicHealth #BloodSugarBalance #FreeHealthTools #HealthResources #ScienceBasedHealth #KnowYourNumbers #SugarCrashFix #EnergySupport #FreebieAlert #BetterBodyChemistry #DeadlineAlert
2 months ago
View on Instagram |
9/9
View on Instagram
willpower report
  • Popular
  • Featured
  • Recent
  • asprosin the sugar plum fairy

    Why sugar levels are high despite NOT eating

    22947 views / Posted
  • oatmeal breakfast being beaten by egg

    Which is a better breakfast, egg or oatmeal ?

    22706 views / Posted
  • poop getting stuck

    The fix for constipation is to go on a low fibre diet

    22294 views / Posted
  • chewing gum relieving postoperative ileus

    A stick of chewing gum gets the gut going after surgery

    16979 views / Posted
  • carbonated water bubbles fill you up

    Fizzing up the water flattens your appetite

    15850 views / Posted
  • sun extracting cholesterol

    Make sure you have your “annual” check-up in the summer time

    / Dr Sandy
  • sending your kid to bootcamp won't stop childhood obesity

    Moving more won’t stop your kid from getting fat

    / Dr Sandy
  • cholesterol at the scene of the accident

    Bone cells are stiffening up your arteries not cholesterol

    / Dr Sandy
  • brain size the problem in ADHD

    Are kids with ADHD just acting according to their brain age

    / Dr Sandy
  • plastering the blood vessel with calcium

    Calcium supplements are building bones and breaking hearts

    / Dr Sandy
  • Plant baring hamburgers

    Does Soy Build Muscle? Exploring the Science Behind Protein Choices

    / Dr Sandy
  • img-46

    The Dark Side of Weight Loss Drugs

    / Dr Sandy
  • Mother Nature stealing from peter to pay paul

    Are You Losing Muscle Without Realizing It? Here’s How to Protect It

    / Dr Sandy
  • img-48

    Your Resting Heart Rate could be a Red Flag for Metabolic Trouble

    / Dr Sandy
  • baby muscle mesmerized by the TV

    Tots watching too much TV end up being muscle flops

    / Dr Sandy

RSS Recent posts

Dr Sandy Dr Sandy Evans, PhD

Located in Johannesburg, South Africa

Disclaimer : The stories and articles are provided as a service. Dr Sandy's opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provider.
 

Book an appointment

Calendar icon
 

Connect with Dr Sandy

facebook 40
you tube 40
pinterest 40
linkedin 40
 

Categories

Featured posts

  • asprosin the sugar plum fairy

    Why sugar levels are high despite NOT eating

    22947 views / Posted
  • oatmeal breakfast being beaten by egg

    Which is a better breakfast, egg or oatmeal ?

    22706 views / Posted
  • poop getting stuck

    The fix for constipation is to go on a low fibre diet

    22294 views / Posted
 

©2011-2025 Spoonful of Science

Menu

  • Meet Dr Sandy
  • Disclosure/disclaimer
  • Privacy policy
  • Comment policy
  • Contact