7 Kitchen Changes That Can Help You Lose Weight
Trying to Slim Down? Studies have shown you can shed pounds just by reorganizing your fridge and pantry.
Top Shelf of the Fridge: Store Healthy Drinks Here
Research shows that simply shifting around the groceries in your kitchen can actually retrain your brain, helping you crave healthy foods instead of junk. The top shelf of your fridge is a good place to start. This eye-level area is prime refrigerator real estate. Stock it with healthy and low-calorie beverages: skim milk, 100% fruit and veggie juices (no sugar added) Opting for low-calorie beverages is a simple way to shave calories out of your diet plus, staying well hydrated naturally helps curb appetite.
Second Shelf: Place Fresh Produce Here
USDA researchers say fresh produce is what people are most likely to forget buying when they’re frazzled or tired and eating two to three cups daily is the key to shedding two pounds weekly, struggle-free. All of this science makes shelf #2 the ideal spot for fresh fruits and veggies, because it keeps these slimming foods close, says Dr. Gillespie. “For a double duty benefit, keep ready-to-eat, pre-cut pieces right at the front, and you’ll double your produce intake!”
Third shelf: Store Your Protein Here
This is a great spot for healthy sources of protein–hard-boiled eggs, precooked, skinless lean meats, nuts and reduced-fat dairy (such as yogurt and cheese). Women who add at least two ounces of protein to every meal eat 31 percent fewer calories daily (since protein stimulates the intestines to release cholecystokinin–a hormone that travels to the brain and shuts down hunger pangs).
Refrigerator Door: Fill it with Flavor
Fill this space with spicy mustards, hot sauces, salsas, vinegars, marinades, flavored oils and zesty dressings. Jazzing up the flavor of meals helps people feel genuinely full on 200 fewer calories daily–and can help them shed up to 18 pounds per year, according to research at Chicago’s Smell and Taste Treatment and Research Foundation.
Your Freezer: Stock with Healthy Conveniences
Stocking the freezer with healthful things that will make dinner prep a breeze–like individually-wrapped fish fillets, lean chicken breasts and frozen mixed veggies. And don’t forget low-calorie, guilt-free treats, like fruit bars and chilled berries for smoothies, which can soothe a sweet tooth without derailing your diet plans.
Your Cupboards: Sub in Smaller Dishes
Keep your tallest, most narrow glasses and your smaller salad plate upfront at eye level, and stash your larger items higher, where you’re less likely to reach. The reason: Cornell University studies suggest that people sip 25 percent less soda and other high-calorie drinks when they use taller, slimmer glasses–and eat 33 percent less food when they serve themselves on salad plates–yet they feel just as satisfied as if they’d munched a whole lot more.
Your Pantry: Put High-Calorie Packaged Snacks Here
Store diet-sabotaging dry goods like chips and snack cakes in hard-to-reach spots (like that annoying cupboard over the refrigerator), or in opaque containers so you can’t see the contents, and you’ll cut your mindless munching 40 percent or more.
Ashvini Mashru, MA, RD, LDN
Ashvini Mashru, MA, RD, LDN is the owner and founder of Wellness Nutrition Concepts, LLC. She is a Registered Dietitian, ACE-Certified Personal Trainer and a Wellcoaches – Certified Wellcoach. If you find yourself struggling and ready to take control of your life and health, visit her website www.wellnessnutritionconcepts.com or email her at firstname.lastname@example.org.