Written By: Nora M.
Date: April 10, 2020
Figuring out what to eat (and how much of it) is half the battle when it comes to weight-loss nutrition. The other half is minimizing temptation and guesswork to give yourself a leg up. Investing in the right tools and implementing subtle organizational hacks is a big part of the weight-loss journey and it could really help you maintain and meet your goals in the long run. Our tip is to start by better organizing your kitchen, the center of food in your home.
Let’s find out what the experts say you should do in order to optimize your cooking space
Place healthy food in front
Highly processed foods such as chips, cookies and other snacks are usually placed at the eye-level pantry shelves and it is your go-to-place whenever you have a craving. You already know that these kinds of snacks are unhealthy because of their fat, salt and sugar. When you’re hungry, you often choose what you see first, so consider moving those less-nutritious choices to the highest and lowest shelves and placing healthier choices like nuts, dried fruits and whole-grain crackers on your most easily accessed shelves. you can help remove the temptation to reach for kryptonite snacks and prevent overeating. You can help remove the temptation to reach for kryptonite snacks and prevent overeating by re-organizing your pantry.
Re-arrange your fridge
You may be less inclined to reach for carrot sticks or an apple if the produce bins are at the bottom of your refrigerator. Jessi Holden, RD affirms: “There’s no rule mandating that you use those out-of-the-way drawers for produce; they can actually be used to store meat, cheese or meal prep leftovers,”. Instead, she recommends placing fruits and veggies in clear containers on shelves at eye-level, “so you see the vibrant colors first thing when you open the fridge.” This way, you’ll be more likely to reach for nutrient-dense fruits and veggies as a snack or when cooking.
Use smaller plates
Smaller utensils, like teaspoons and salad forks, may help you consume fewer calories. One study found people who ate with teaspoons instead of larger spoons, consumed 8% less food. Holden recommends: “Keep smaller forks and spoons on hand to help you slow down. Eating too fast does not allow us to recognize if we’re still hungry, as it takes a while for the brain and stomach to connect.”
In order to better control your portions, use smaller plates. “You may find it more satisfying to eat a very full-looking meal on a smaller plate compared to a sparse-looking dinner on a larger plate,” even if the meal is the same, says Claudia Hleap, RD.
Don’t indulge yourself too much
Lisa Young, PhD, a registered dietitian, suggests: “Keep only one type of unhealthy snack food at a time”. The more variety we have on hand, the more we eat, she explains. You’re more likely to avoid overeating by simply limiting your options.