BRIENMALONE's CalorieKing blog
Sunday, Aug 3 2008 - Out of Sight, Out of Reach, Out of Mind...
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How Food Proximity and Visibility Can Keep You Thin or Make You Fat
I just read a fascinating paper that reveals the results of a study on how the availability and visibility of food (specifically, chocolate) affects consumption.
Wansink B, Painter JE, Lee YK. Int J Obes, 2006 May, 30(5):871-5. Cornell Food and Brand Laboratory, Cornell University, Ithaca, NY, USA.
In the study, 40 desk-bound adults were monitored over a 4 week period in an office environment. Four conditions were tested:
1) Candy within reach in a clear dish
2) Candy within reach in an opaque dish
3) Candy beyond reach in a clear dish
4) Candy beyond reach in an opaque dish
As you might suspect, the candy beyond reach in an opaque dish was eaten from least frequently, and the visible, near dish was eaten from most frequently.
1) Near/Clear - 7.7 candies per day
2) Near/Opaque - 5.6 candies per day
3) Far/Clear - 4.6 candies per day
4) Far/Opaque - 3.1 candies per day
Visualization and Perceived Effort/Reward
The study plays on the human condition; specifically, two aspects: When we see/visualize an object, that object is brought to the forefront of consciousness, and the perception of reward/effort. (I would be interested to know how many times the participants specifically left their desks to get the candy vs the number who got the candy only when convenient to their daily activities. (e.g. participant gets up to retrieve a file for work and that action brings them close to the candy dish.)
Perception of Consumption
Also of interest is the test subject's perception of consumption. While the actual numbers were not discussed, the researchers found that when the candy was closer and move visible, participants were much more likely to underestimate the number of candies they ate in a given week. This is why journaling food intake is so important - especially in the early stages of diet clean-up efforts.
Clean Sweep and Visualization Surrogates
The results of this study support the frequently recommended tip to clean all of the junk out of your cupboards when trying to change eating habits. Unfortunately, the convenience of fast food (and even grocery stores) with the easy visualization afforded by TV commercials act as a surrogate for real visibility. (This is my own extrapolation - not an official result of the study.)
Speaking personally, I have cleared the junk food out of my house numerous times only to hop in my car on a moment's notice and drive less than 5 minutes to get any junk I want.
Peer Visualization
Another potent junk visualization occurs with the interchange between me and my wife. It usually starts with, "You know what would be good right now?..." The more we talk about junk the more likely we both are to get junk food.
Time and Visualization
The more time that passes after eating junk food, the less likely I am to eat it again. Memory of the "pleasure" derived from eating junk fades as the event grows more distant. I have found that if I can get away from junk food for 2 weeks straight, I can resist temptation with ease after that.
(The back-slide occurs during times of low blood sugar when I decide to just have one piece of junk. Initially it doesn't cause a problem, but it does reset the memory clock. I am much more likely to eat junk again even though I was in control that time.)
Extrapolating: Proximity of Healthy Foods
The authors of the study suggest that placing healthy food near by will increase the likelihood that you will consume healthy food instead of junk. Unfortunately, keeping healthy food near by still increases the likelihood of overconsumption while encouraging an underestimate of calories consumed.
Take-away Points
- Make junk food as inconvenient and invisible as possible.
- Be wary of unexpected sources of visualization (TV, magazines, radio, and internet ads).
- Don't discuss junk food when you are trying to change your eating habits.
- It is important to make healthy food choices as convenient as possible, but keep them out of view.
- The most recent memories are the most intense. It is extremely important to make positive habits and messages your most recent memories.
I just read a fascinating paper that reveals the results of a study on how the availability and visibility of food (specifically, chocolate) affects consumption.
Wansink B, Painter JE, Lee YK. Int J Obes, 2006 May, 30(5):871-5. Cornell Food and Brand Laboratory, Cornell University, Ithaca, NY, USA.
In the study, 40 desk-bound adults were monitored over a 4 week period in an office environment. Four conditions were tested:
1) Candy within reach in a clear dish
2) Candy within reach in an opaque dish
3) Candy beyond reach in a clear dish
4) Candy beyond reach in an opaque dish
As you might suspect, the candy beyond reach in an opaque dish was eaten from least frequently, and the visible, near dish was eaten from most frequently.
1) Near/Clear - 7.7 candies per day
2) Near/Opaque - 5.6 candies per day
3) Far/Clear - 4.6 candies per day
4) Far/Opaque - 3.1 candies per day
Visualization and Perceived Effort/Reward
The study plays on the human condition; specifically, two aspects: When we see/visualize an object, that object is brought to the forefront of consciousness, and the perception of reward/effort. (I would be interested to know how many times the participants specifically left their desks to get the candy vs the number who got the candy only when convenient to their daily activities. (e.g. participant gets up to retrieve a file for work and that action brings them close to the candy dish.)
Perception of Consumption
Also of interest is the test subject's perception of consumption. While the actual numbers were not discussed, the researchers found that when the candy was closer and move visible, participants were much more likely to underestimate the number of candies they ate in a given week. This is why journaling food intake is so important - especially in the early stages of diet clean-up efforts.
Clean Sweep and Visualization Surrogates
The results of this study support the frequently recommended tip to clean all of the junk out of your cupboards when trying to change eating habits. Unfortunately, the convenience of fast food (and even grocery stores) with the easy visualization afforded by TV commercials act as a surrogate for real visibility. (This is my own extrapolation - not an official result of the study.)
Speaking personally, I have cleared the junk food out of my house numerous times only to hop in my car on a moment's notice and drive less than 5 minutes to get any junk I want.
Peer Visualization
Another potent junk visualization occurs with the interchange between me and my wife. It usually starts with, "You know what would be good right now?..." The more we talk about junk the more likely we both are to get junk food.
Time and Visualization
The more time that passes after eating junk food, the less likely I am to eat it again. Memory of the "pleasure" derived from eating junk fades as the event grows more distant. I have found that if I can get away from junk food for 2 weeks straight, I can resist temptation with ease after that.
(The back-slide occurs during times of low blood sugar when I decide to just have one piece of junk. Initially it doesn't cause a problem, but it does reset the memory clock. I am much more likely to eat junk again even though I was in control that time.)
Extrapolating: Proximity of Healthy Foods
The authors of the study suggest that placing healthy food near by will increase the likelihood that you will consume healthy food instead of junk. Unfortunately, keeping healthy food near by still increases the likelihood of overconsumption while encouraging an underestimate of calories consumed.
Take-away Points
- Make junk food as inconvenient and invisible as possible.
- Be wary of unexpected sources of visualization (TV, magazines, radio, and internet ads).
- Don't discuss junk food when you are trying to change your eating habits.
- It is important to make healthy food choices as convenient as possible, but keep them out of view.
- The most recent memories are the most intense. It is extremely important to make positive habits and messages your most recent memories.
5 comments so far.
5.
a decade ago
Excellent information. I also have cleared my cabinets of junk food. Now if stores wouldn't put candy by the registers I'd be even happier with myself! Thanks for the info!
by BECCAPLATT
4.
a decade ago
Brein, as usual, very imformative. Thank you for your research. have a good one!
by JENNCST
3.
a decade ago
[IMG]http://i250.photobucket.com/albums/gg255/jenncst/blogs/great%20day/Colorfulflowers.jpg[/IMG]
by JENNCST
2.
a decade ago
Great article and analysis, Brien. My husband often laments the candy dishes interspersed on others' desks throughout his office. Obviously they're meant to be treats, but it does make it difficult for people in the office who do want to monitor their diet and not consume junk calories. Thanks for sharing!
by CHARKY
1.
a decade ago
I have a co-worker who keeps a bowl of candy in his office for visitors. I wish that we would reconsider his offering. I also happen to agree with every point of your extrapolation. The key for me was eliminating the junk food options from our cabinets.
by JBK101