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<\/p>\ncongratulations! you\u2019ve finally decided to go all out and change your life by losing weight keeping it off. that’s a big step in the right direction, but there are many other steps to take, and some of the things you will need to do might surprise you.<\/p>\n
losing weight calls for changes to the foods you eat and your lifestyle, but don’t overlook your kitchen and pantry\u2019s importance. the way your kitchen is organized, the way the food is stored, and the decor you display can all impact your weight loss journey.<\/p>\n
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the key ingredient to losing weight and eating a healthy diet is to cook at home regularly.<\/p>\n
whatever makes you love your kitchen and encourages you to create your own meals rather than dining out will likely pay off in a healthier diet. it can also help to have a weight loss program like noom<\/strong><\/a> in your corner. this system offers tons of tools to make losing weight and getting healthier that much easier. make sure to check out noom‘s free trial offer<\/strong><\/a> that is available for a limited time.<\/strong><\/span><\/p>\n
if you have a candy bowl on the coffee table, a stash of cookies in the office, or some emergency chocolate on the nightstand, you may be sabotaging your weight-loss efforts.<\/p>\n
a scientific study published in the international journal of obesity<\/em><\/a> found that people who stored food in multiple locations were more likely to be obese. one way to solve this problem is by confining food to the kitchen and pantry only and establishing the rest of your home as no-go zones for food.<\/p>\n
if you are dishing out meals onto standard 11 or 12-inch plates, you may be accidentally overeating. as explained in one study published in the journal of consumer research<\/em><\/a>, the problem is a trick of the eyes.<\/p>\n
we know this one seems at odds with the tip to use smaller plates, but when it comes to forks, size matters in a different way. more studies published in appetite<\/em><\/a> compared the amount of food people consumed when using a large fork or a small fork.<\/p>\n
when you need a quick bite, it is too easy to grab too much of the wrong food. this is where stocking your pantry with pre-portioned snacks can help you a lot.<\/p>\n
people who were given snacks in individual portions consumed fewer calories than those who ate from standard-sized packages. at the beginning of your weight-loss journey, it can be challenging to judge portion sizes, so items that come in individual portions can make the learning process easier and more convenient.<\/p>\n
as you become more accustomed to eating proper portions, you may be able to return to using standard-sized packages with occasional check-ins to ensure you are still on track.<\/p>\n
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the previously mentioned study published in appetite<\/em> may have focused on pre-portioned snack packs, but you can use the same principles to create your own portioned snacks as well.<\/p>\n
you can start by purchasing snack-sized resealable bags and small reusable containers. spend a few minutes on the weekend measuring out and repackaging your favorite healthy snacks. make sure to store your homemade pre-portioned snacks prominently in your pantry and refrigerator to make them easier to access and choose over other foods in your home.<\/p>\n
when you have the right tools and containers on hand and spend a little time to measure out proper portions, you can snack guilt-free all week without worrying about exceeding your calorie allowance or relying on expensive snack packs.<\/p>\n
clean counters can lead to clean eating, according to a study from health education and behavior<\/em><\/a>.<\/p>\n
the one exception to keeping food on the kitchen counter is fruit. not only will a bowl of apple, bananas, and pears look lovely on your kitchen counter, but displaying fruit can also encourage you to skip unhealthy treats, and to make better food choices.<\/p>\n
the same study published in health education & behavior<\/em> mentioned before also found that people who keep fruit on their countertops have a lower body mass index. when fruit is easy to pick up, you are more likely to opt for it simply because it is visible and easily accessible.<\/p>\n
it is important not to push the fruit bowl back into a forgotten corner of your cabinet. choose a pretty bowl and place it front-and-center in the highest traffic spot in your kitchen. displaying fruit in something beautiful will make it feel like a really special treat. overall, the more visible fruit is, the less likely you are to forget about it and the more likely you are to make a healthy food choice.<\/p>\n
while you are cleaning off the kitchen counters and placing a bowl of fruit in a prominent area, it can also be a good idea to hide the treats and other less-than-healthy food choices.<\/p>\n
studies, particularly one published in plos one<\/em><\/a>, have shown that proximity heavily influences food choices. in other words, if you can see it, you are more likely to eat it. if you need to keep sugary snacks, high-fat foods, or sodas in the home, it is best to hide them from yourself.<\/p>\n
having a comprehensive program like noom<\/strong><\/a> in place can also help you stay within your caloric limit. this program offers tons of tools, like custom meal plans, food logging, 1:! health coaching, and so much more. if you are ready to try noom out for yourself, make sure to check out their noom.\u00a0<\/strong><\/span><\/p>\n
it is well known and backed up by science, particularly one published in frontiers in nutrition<\/em><\/a>, that drinking water can help you lose weight. adequate hydration helps you feel full so that you are less likely to overeat.<\/p>\n
bright, colorful plates can be a fun way to bring extra joy to mealtimes. what\u2019s not to love about that?<\/p>\n
even more, there is a more scientific reason for choosing plates in a mixture of bright hues. according to the journal of consumer research<\/em><\/a>, contrast is an important part of understanding portion size. if food blends into a similar color plate, it is easier to misjudge the amount you are consuming and overindulge.<\/p>\n
do you have a collection of oversized platters and beautiful serving bowls? now may be the time to pack those away.<\/p>\n
setting the table and sitting down to meals around a table full of food may be a family dinner tradition, but it could also be encouraging overeating. rather than filling plates at the table, serve food at the stove or near the oven.<\/p>\n
according to a study from cornell food and brand lab<\/em><\/a>, this trick could help women eat up to 20% fewer calories. likewise, men who filled their plates at the stove rather than at the table consume around 29% fewer calories. this is another example of the out-of-sight-out-of-mind principle.<\/p>\n
you likely spend a great deal of your deal looking at your phone or a computer screen. however, much of that time is likely in service of work or school.<\/p>\n
when you finally have time to sit and eat, it may be tempting to scroll through your social media feeds, catch up with what is on the news, or message friends and family. however, all of those activities are distracting and take your attention away from your meal.<\/p>\n
a recent study published in the american journal of clinical nutrition<\/em><\/a> has shown that distractions, such as phones and tablets, at the dining table can lead to overeating. establish your dining table as a tech-free zone and leave all of your phones and other devices in another room.<\/p>\n
plopping down in front of the television at the end of a long day is tempting, but it is a definite no-go at mealtimes. one study published in jama internal medicine<\/em><\/a> has shown that adults and children who watch television during meals have a higher body mass index.<\/p>\n
overflowing drawers of gadgets, a refrigerator front full of children\u2019s art, mail on the counter, and plastic baggies and aluminum foil rolls sneaking out of their space all add up to a messy kitchen.<\/p>\n
research published in environment and behavior<\/em><\/a> has found that messy kitchens lead to excess snacking, which means it is time to cut the clutter. a messy kitchen filled with too many things can feel chaotic. if your kitchen feels out of control, your diet will likely follow.<\/p>\n
have you ever noticed the soft tinkle of music in the background of luxurious restaurants and shops? marketers know that soft music helps to create a relaxed environment.<\/p>\n
steal a bit of that expertise for your own kitchen by playing soft tunes as you prepare meals. just like eliminating visual clutter, listening to light background music is a good way to create a calm environment and has been shown to encourage healthy food choices.<\/p>\n
a recent study published in the journal of the academy of marketing sciences<\/em><\/a> compared environments with soft music and those with loud music and found that the calmer environment resulted in healthier food choices.<\/p>\n
while soft music can create a relaxed environment, the dining room should never be noisy. why? if you have ever craved a crunchy snack, you know how satisfying the sound of chewing can be.<\/p>\n
more often than not, we think about taste and sight as the major sensory experiences with food. however, sound is an often overlooked part of mealtimes.<\/p>\n
according to one study published in food quality and preference<\/em><\/a>, you are likely to eat less when you can hear yourself eating. when you can hear the sound your food makes in your mouth, you are more likely to feel satisfied and be more aware of the amount you are consuming.<\/p>\n
are oversized tumblers and large cups spilling out of your cabinets? big, plastic drinkware are a common source of kitchen clutter and they could be encouraging you to overdo it with high-calorie drinks.<\/p>\n
in a recent study published in bmj<\/em><\/a>, college students were asked to pour one shot (or 1.5 ounces) in both a short, wide glass and a tall, slim glass. during the study, even experience bartenders, who pour drinks for a living, misjudged the amounts. on average, participants poured 20.5% more liquid into the short, wide glasses.<\/p>\n
keeping track of your portions can be that much easier when you have a health program like noom<\/strong><\/a> in place. we like this program because it offers tons of psychology-backed tactics to help users lose weight and keep it off. make sure to check out the free trial offer<\/strong><\/a> from noom to learn more!\u00a0<\/strong><\/span><\/p>\n
while you are creating an inspiring kitchen and a dining area that you love, you will likely need to add some wall d\u00e9cor. rather than adding artwork, opt for a large mirror near the dining table. a mirror will add light and help to make the room a welcoming space that you want to eat your meals in.<\/p>\n
while mirrors in dining areas have long been a popular design choice, there is another side to this trick that you may not have thought about. according to one study published in the journal of applied psychology<\/em><\/a>, a mirror can bring in an element of self-awareness that can be helpful in your weight-loss journey. being able to see your reflection may discourage you from eating certain foods.<\/p>\n
we have discussed the importance of putting healthy choices front and center and hiding less healthy options. another way to do this is to invest in a set of opaque bowls with lids, as well as other opaque storage containers.<\/p>\n
a recent study published in the international journal of obesity (london)<\/em><\/a> found that people were less likely to eat chocolates that were stored in opaque bowls than the same candies in a clear bowl. in your kitchen, you can use this to hide desserts, cookies, and candy.<\/p>\n
adding spices can make lower fat food tastier. in fact, recent studies from the institute of food technologists<\/em><\/a> have shown that people rated low-fat food flavored with herbs and spices just as highly as the full-fat version with no spices.<\/p>\n
what you put in your pantry is just as important as how you organize the space. while rearranging your kitchen and pantry, be sure to reserve space for beans, lentils, and chickpeas. in both dried and canned versions, incorporating these foods can be an important part of losing weight.<\/p>\n
a study published in the american journal of clinical nutrition showed that people who ate diets rich in peas, beans and lentils were able to lose weight and reduce their body fat percentage in a way that participants who skipped these foods did not. plus, the results held up even when the participants did not significantly reduce the number of calories they consumed, making this tip an easy win.<\/p>\n
even more, beans and lentils are high in protein and are easy to incorporate into many recipes, and are quick to cook for an easy meal on a busy schedule, all of which will make these foods the stars of your kitchen makeover.<\/p>\n
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one effective use of your recently-cleared counter space is a notepad and pen for jotting down your grocery shopping list.<\/p>\n
according to one study published in the journal of consumer behavior<\/em><\/a>, shopping with a list in hand leads to fewer groceries. when you walk into the store with a detailed list of the items you intend to purchase, you\u2019ll likely be less tempted by impulse purchases.<\/p>\n
just tell your device what you need to purchase, and you will be able to see the list on your smartphone later. even better, a digital assistant, like noom<\/strong><\/a> can make other kitchen tasks, such as converting measurements or looking up recipes, easier. if you want to try the other tools offered by noom, make sure to check out their free trial offer<\/strong><\/a>.\u00a0<\/strong><\/span><\/p>\n
you probably don\u2019t want to add a literal stop sign to your home, but a few flashes of red in your kitchen and dining room might send the same message. in a recent study, people who were served snack foods on red plates ate less than those who used blue or white plates.<\/p>\n
it makes sense that the bold color would help you put the brakes on eating since red is well-known as the color of danger, sirens and negativity. however, if you don\u2019t want to replace your plates, there are plenty of other ways to add red to your kitchen and dining space. cloth napkins, or a tablecloth, could be effective accessories.<\/p>\n
if you think you are ready for a little more commitment (or think a larger stop sign might help), get out your paintbrush and add an accent wall behind the dining table.<\/p>\n
if you are up for adding a new kitchen gadget and can spare a bit of cabinet or counter space without creating clutter, pick up a teapot.
\ngreen tea has been shown in the cochrane database of systemic reviews<\/em><\/a> to aid in weight loss and weight maintenance, especially in overweight adults.<\/p>\n
likewise, black teas have been shown to have a similar impact in one study published in molecules<\/em><\/a>. not only can tea help control weight, but tea can also serve as a craving-curbing pick-me-up. overall, a pretty teapot, which inspires you to make a cup of tea, can be a valuable tool in your weight loss plan.<\/p>\n
while you are decluttering your kitchen and setting up organizational zones, create a breakfast area with easy-to-prepare and healthy morning staples.<\/p>\n
studies, particularly one published in the journal of adolescent health<\/em><\/a>, have shown that skipping breakfast is associated with weight gain, especially for adolescents as they transition into adulthood. commonly, mornings can be chaotic, though, and it is tempting to cut breakfast from the schedule in favor of getting to work and school on time.<\/p>\n
writing down everything you eat probably doesn\u2019t sound like a lot of fun, but it is an essential part of losing weight. science has shown that self-monitoring is a centerpiece in changing eating habits, cutting calories, and reducing weight.<\/p>\n
start each morning by jotting down everything that you eat or drink and continue throughout the day. on a day-by-day basis, writing down your intake may prevent you from overeating or making an unhealthy food choice. over weeks and months, you may see patterns and find the times of the day or other triggers that lead to overeating.<\/p>\n
in both the long and short terms, a food log is another tool in your weight loss journey. it is important to remember that keeping a food journal is only helpful if you are consistent, which means it needs to be easy and visible when you prepare and eat food.<\/p>\n
select a notepad or journal and place it prominently in your kitchen. alternatively, you can place a blank page on your refrigerator door each morning, add notes to it throughout the day, and transfer to a complete log later.<\/p>\n
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choosing healthy foods is an important part of weight loss, but science published in critical reviews in food science and nutrition<\/em><\/a> shows that portion control is also crucial. rather than leaving things to chance or eyeballing portions, add a range of measuring devices to your kitchen collection.<\/p>\n
infusing your kitchen with soft, ambient lighting may set a romantic mood, but there is a more important reason that you should consider lighting as part of your kitchen redesign.<\/p>\n
a recent study published in psychological reports<\/em><\/a> has shown that soft light in a dining area may lead you to eat less and to enjoy your food more. the way this trick works is similar to playing soft music in the background in that it provides a sense of relaxation.<\/p>\n
you can also overhaul your health and weight-loss goals with a program like noom<\/strong><\/a>. this program has been proven in multiple clinical studies to help users lose weight and adopt healthier habits. if you are ready to try out noom for yourself, make sure to check out their free trial offer<\/strong><\/a>.\u00a0<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"
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