Benefits of Using Small Plate Movement for Fitness goals.

Today we asked Personal Trainer in London for there opinion on using the small plate movement and would it benefit there clients in London.

Personal training clients are looking for results. Generally, they are looking for someone to help and motivate them to exercise, and they are expecting to work hard. They may not be your best friend after you have put them through their paces, but they will thank you for it. Imagine how better the results would be if you could take a holistic approach and educate them on other changes they can make to their life style that will, in turn, lead to further weight loss and health benefits. Small plate moment is one such example.

We are an all you can eat society. Food chains run special offers promoting all you can eat sessions and encouraging diners to gorge themselves. Many restaurants also have giant crockery, and the average plate size in domestic settings is 12 inches. The small plate movement was founded to try and get people to use smaller plates, thereby reducing the amount they eat in one sitting. The recommendation is a 10-inch plate, and they challenge people to use a smaller plate at their main meal for 30 days.

Obviously using a smaller plate is designed to get people to eat less, but how does it work? The first part is psychology. If a person was to reduce their meal size while sticking with a bigger plate, they often feel cheated. The plate seems empty, and they convince themselves that there is not enough food there. By reducing the plate size the amount of food on the plate is relative. A normal portion would crowd the plate making the person feel greedy, whereas a reduced portion will look in perspective and they barely notice the change.

Which brings us to part two – the health benefits. This small change alone is enough to see some pretty significant health benefits, even if we do not take into account, they type of food they are eating. In a study carried out on behalf of the Small Plate Movement, participants showed some pretty amazing results. By using the smaller plate and sticking to it, life expectancy increased by over three years. Participants also lost an average of 2 pounds just from downsizing their plate.

People tend to be creatures of habit. The size of the plate and the portion are actually not things people consider very often. It just becomes the way they eat. It has no reflection on how hungry they are, or what food they need. It has been shown that people eating a smaller portion off a smaller plate do not feel hungry, or even notice that they are eating less. That is how powerful the mind is.

By encouraging personal training clients to make these small changes at home, the results from their sessions with you will increase as well, as they will lose more weight and feel better for not having overloaded their system with food that it doesn’t really need

Smaller plates, bigger benefits

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 across the country. 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.