Book Review: Slim By Design
Find out my thoughts, comments, praises, and concerns about Brian Wansink’s book…
For my Weight Management class, each group had to review a new-ish diet/healthy eating/healthy lifestyle book. I urged my group to chose Slim by Design because I read a lot about Brian Wansink’s work and hadn’t found the time to read it on my own yet.
Love it when the stars align.
So I breezed my way through this easy read and have to say I was thoroughly entertained, learned some new tricks, and would recommend it for anyone wanting to learn how you can make small changes with big success.
But I did have a few caveats with the book…
- Self-reported stats make me wince.
- Some of the studies mentioned seem a bit more legit than they probably were. No, I didn’t go and read the original literature for every study mentioned, but there were several with “self-reported” stats that are most likely exaggerated or under-reported.
- The lesson: Take every reported study with a grain of salt until you read the original literature. And then still keep a critical eye on it!
- Some of the studies mentioned seem a bit more legit than they probably were. No, I didn’t go and read the original literature for every study mentioned, but there were several with “self-reported” stats that are most likely exaggerated or under-reported.
- “The solution to mindless eating is not mindful eating…”
- Within the introduction Wansink writes, “We are all mindless eaters…The solution to mindless eating is not mindful eating — our lives are just too crazy and our willpower’s too wimpy.” While I agree that willpower alone will not lead to a slim design, I do not favor Wansink throwing all mindful eating out the window. There is plenty of literature that suggests the benefits of becoming a mindful eater and how being in tune with satiety signals is critical for lasting weight maintenance.
- The takeaway: Many of Wansink’s practical tips are great, but don’t forget about mindfulness and how slowing down can also play a role in maintaining a healthy weight.
- Within the introduction Wansink writes, “We are all mindless eaters…The solution to mindless eating is not mindful eating — our lives are just too crazy and our willpower’s too wimpy.” While I agree that willpower alone will not lead to a slim design, I do not favor Wansink throwing all mindful eating out the window. There is plenty of literature that suggests the benefits of becoming a mindful eater and how being in tune with satiety signals is critical for lasting weight maintenance.
- But are the tips really practical?
- You (or maybe someone you know) say you don’t have time to exercise, but will you have time to write a letter to your supermarket manager to urge them to remove candy from one of the check out aisles? Some tips seemed a bit too far fetch for the average Joe.
- What about special occasions?
- This book has SO many awesome tips for everyday life, which are the instances that truly make a difference in your long-term weight maintenance, but there is NO mention of holidays, birthdays in the office, and other extenuating circumstances.
Overall, YES I would recommend this book (and so would my group members) to those looking to lose a few lbs, help your partner or child lose some weight, or fellow RDs who want to revive their weight loss advice with some new tips. The tips are practical, explanations are given, and they are all based in research (that is largely well-done).
Here’s what I liked about the book:
- Easy to read, user-friendly, not too technical.
- ANYONE can read this book, understand the scientific studies, get something out of it, and even be entertained!
- Your food radius = genius!
- Wansink explains how to live Slim by Design by leading you through your “food radius,” or the places you spend 80 plus percent of your time, that happen to be [usually] within 5 miles of your home. These include: your kitchen, office, grocery store, favorite restaurants, and child’s school.
- Let these places make you “slim” so you can take the guess work out of it.
- Great diagrams.
- Because who doesn’t love a great diagram? Make examples come to life!
- Solutions for everyday life.
- Useful tools (if you decide to use them is your own call!) included in every chapter. How you can rally your food radius to work for you (hint: contact your favorite restaurant owner and grocery store manager and Wansink provides a script for you to use!).
Here are some of my favorite tips from Slim by Design:
- Use the half-plate rule. Every time you fill up your plate, HALF of it must contain healthy food (think salad). If you go for seconds, and yes, you can, half of your plate must still contain healthy food, so you may think twice about loading up on more mac and cheese if you have to eat your greens too!
- Eat your food on contrasting colored plates.
- It is easier to over do it on starches, one food group that we often have trouble detecting proper portion sizes, if you’re eating it on a white plate versus a contrasting colored plate. Take it one step further: research has shown that eating on a BLUE plate will lead to LESS food consumed.
- Clear your kitchen counter of food ((especially CEREAL)), except for a bowl of fresh fruit.
- Sit in a well-lit area in a restaurant to naturally eat less. Also, try a high cocktail table, next to the window, and away from a TV.
- Fill half of your cart at the grocery store with produce. Then fill up the rest.
- FYI: Did you know that you will buy more in a WIDER grocery store aisle?! If a grocery store wants you to buy healthier food, these should be the widest aisles!
- Fill the candy bowl on your desk with paper clips.
- The average office worker has 476 calories within an arm’s reach from their desk. Those with a candy bowl on or near their desk reported weighing 15.4 pounds more than those who didn’t.
- And other workplace tips…
Have you read any great healthy lifestyle books lately? Share with me in the comments below!
Have a great weekend! 🙂
XO