15 Small Kitchen Hacks You Can Do for a Lasting Weight Loss

    cutting up fresh produce

    Weight loss should start in the kitchen. Regardless of the weight loss programs and exercises you follow, if your kitchen is not conducive for healthy eating, you’ll just be running around the bush. All your weight loss efforts will be a total waste of time.

    Reorganizing your kitchen for healthy eating habits helps you lose weight gradually and permanently. This means you don’t have to spend lots of hours at the gym or outdoors to burn those extra calories you’ve consumed the other day. With a fair amount of exercise and a healthy diet, you’re well on your way to lasting weight loss. Now, read on to know how to make all this possible.

    1. Put pictures of healthy food in your kitchen

    Your brain responds more to things visual. It retains memories of what it sees long after you see them. Putting pictures of healthy, happy people and mouthwatering fruits on your kitchen wall creates an impression of health and wellbeing. It would be easier for you to eat fruits and veggies since your mind has been conditioned to associate these foods with health and pleasantness.

    2. Get a fruit bowl

    This is saying making healthy foods available. Instead of the cookie jar you keep refilling, why not replace it with fruit bowl filled with easy to eat fruits like bananas, apples, and oranges. Mangoes and watermelons are perfect too. But since they require more time to prepare, the fruits that require less prep time are the best options.

    3. Store leftovers in meal-size portions

    Dietitians recommend storing leftovers in single-serving single-serving containers and placing them in the freezer. This tip allows you to avoid the temptation of snacking on leftover lasagnas instead of fresh pineapple chunks. Single serving containers also help you from overeating. Just ensure your containers are safe for frozen foods.

    food and meal diary4. Have a meal diary

    Meal diaries help you keep track of what you eat. It would be easier for you to trace what you’ve eaten in cases of weight gain. Being accountable for what you eat helps you to stay committed to your health goals.

    5. Clear countertops of unhealthy food

    Simply eliminate junk foods that are visible and accessible. This is all that it means. You’re less likely to crave for unhealthy foods when you can’t see them.

    6. Get some clear containers

    You need clean containers for precut fruits and vegetables. Watermelons, pineapples, and baby carrots need to be precut to make them accessible. They can serve healthy snacks when you feel hungry in between meals.

    7. Keep your refrigerator organized

    Arrange food according to your meal plan. The contents located in the middle of the refrigerator are what easily catch your eye every time you open it. It would be a good strategy to put in this area the foods that are in your meal plan to avoid gorging on foods that are not on your list. Instead of putting fruits and veggies in the crisper bin, place them in the middle. Anyway, you’ll consume them during the day.

    8. Prepare clean foods for snacks

    Clean foods include whole foods and limited processed foods. Clean food snacks eliminate your worries of counting over calorie consumption. You can make recipes of clean foods if eating them raw isn’t at all appealing.

    You can bake apple chips or zucchini chips with salsa; create your own smoothie recipes with fresh watermelon and lime, kiwi or cranberry; make veggie tortilla wrap or lettuce wrap with veggies and avocado; make raw banana ice cream; grill peaches with coconut whipped cream; or simply munch on pineapple chunks or fresh fruit salad with mint. See, the ideas for clean eating are endless. All you need is a little creativity.

    9. Use small bowls

    Small bowls are the best way to control your food portion. If you use big bowls, you tend to fill it unconsciously so you’ll end up consuming more. But small bowls help you strategize and limit your portion size.

    10. Prepare beforehand fruits and veggies

    fresh fruits and vegetablesThe reason why most people buy unhealthy foods is that these foods are packaged for convenience. You don’t need extra time for preparation before you can eat them. While healthy snacks need more time and careful planning, they offer great rewards. They even cost cheaper compared to hospital bills or inconvenience that arise from unhealthy eating. To make healthy snacks readily available, prepare them in advance. At times, when the schedule is too hectic, grabbing a pack of almonds or healthy nuts and seeds helps you stay on track.

    11. Add accessories to your kitchen that support a healthy lifestyle

    TV has started to become a kitchen appliance. We all know that TV ads and commercials don’t support a healthy lifestyle. Anything that opposes your health goals should be eliminated from the kitchen. If TV watching is already a part of your cooking routine, choose the programs that inspire health like the programs that showcase healthy recipes and healthy lifestyles. Listening to beautiful music can also enhance the positive vibes in the kitchen as well as a vase of fresh flowers.

    12. Don’t bring a serving dish on the table

    The logic is simple, you won’t be tempted to eat more when the food is not in your line of sight. Serving trays and dishes should be on the counter. If your family wants some more, they can get up and get more food.

    13. Include in your shopping list only the food you want to eat

    When you’re on a diet plan, purchase only the food that supports you. Eliminate from your list the junk foods or unhealthy foods. Your family may insist they’re not on a diet, instead of buying unhealthy foods for them, replace it with healthier options. Foods with limited caloric content are also available. You can buy a limited supply for your family.

    14. Use opaque containers

    Opaque containers are best to store unprocessed foods. Because you need to buy pasta for birthdays and other special occasions, storing them in opaque containers decreases the likelihood of cooking them for snacks.

    15. Don’t bring your food anywhere in the house other than the kitchen

    Bringing your meals or snacks in the living room or anywhere while watching TV can increase your chances of snacking while doing other activities. Confining your eating time in the kitchen decreases these mental triggers.

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