There is a lot more to losing weight than it looks. Getting rid of those bulky pounds isn’t just about eating right and exercising regularly, but also creating a space where you’re more likely to do these things. Depending on your organization, your home won’t always be where the health is and your workplace may not work for you. But with a few changes, you can help those around you help you. And while it certainly can’t hurt to own the 40 things healthy cooks always have in their kitchen, those little changes won’t even require a trip to the store.
1| Keep your healthy snacks in clear containers
When it comes to eating nutritious between meals, ditch the foil and store your healthy snacks in plastic wrap or Ziplock bags. According to a Journal of Marketing study, people are more likely to binge on treats in clear wrappers. That means opaque packaging for those leftover brownies, but transparent storage for one of these 40 healthy snack ideas to keep you slim.
2| Don’t leave snacks on your kitchen counter
It’s time to clean up those kitchen counters. When Brian Wansink, director of Cornell Food and Brand Lab, looked at photos of 200 kitchens, he found a connection between a woman’s weight and the food she leaves sitting in her kitchen. In fact, women weighed 26 pounds more on average when putting soda on their counter, 20 pounds more when leaving cereal outside and 8 pounds when cookies were involved compared to those with immaculate counters. . Get all that garbage out of sight and out of mind unless you’re looking to expand your waistline.
3| Eat your food off smaller plates
Wansink didn’t just look at the counters. He also looked at the dishes and what he found may cause you to reduce your plate. It doesn’t take a genius to figure out that you’ll be serving yourself less food when there isn’t as much room to put it. So by simply switching from a 12 inch plate to a 10 inch plate, you could actually end up giving yourself 22% less food to start with. And even better, if you use a tablespoon on a tablespoon, you could save 14%. With less in front of you and less pressure to polish that much, starting with a smaller portion may cause you to rethink that second helper.
4| Tidy up and organize your kitchen
Whether you think of yourself as a clean monster or a slob, keep your kitchen tidy. According to an environmental and behavioral study, snacking in a messy kitchen rather than a clean kitchen can actually lead to eating 40% more. When women received cookies in kitchens overloaded with mail, newspapers and dirty dishes, they consumed almost double the calories as women ate in a crisp space. Seems like getting rid of the bulkiness might be the key to losing weight once and for all, so give it a try. What’s the worst that can happen? You will have an immaculate kitchen anyway.
5| Prepare healthy foods in advance
There’s no excuse for indulging in sweet or salty snacks if you’ve got cut-up veggies waiting in your fridge. That’s why prepping your meals (and your munchies) is so important. The odds are good that you won’t reach for a bag of processed junk or pick up fast food on your way home when you’ve already spent time whipping up something else. Write out your grocery list with that in mind. You can never be too prepared!
6| Set reminders on your phone
While we don’t always recommend screen time, there are ways to slim down using your cell. Simply enlisting a friend to send motivational messages every week reminding you of your weight loss goals may be the key to finally reaching them. And if you want to go at this on your own, set alarms for yourself with daily calorie count reminder. It may feel silly, but it’s worth a shot! According to a study in Health Promotion Practice, people getting weekly check-ins like this made better choices when munching. And that’s just one of the 5 Amazing Ways To Lose Weight Using Your Phone.
7| Eat without the TV on
You need to snack with more than your mouth – get your ears involved too! Thanks to a study published in Food Quality and Preference, we know that the sound of our food has an effect on our consumption. Listen to your crunch and your swallowing; otherwise, you could end up accumulating more calories. The researchers found this to be the case when people blocked the sounds of eating with the music on their headphones.
8| Ration your snacks
Don’t get caught with your hand buried in the chip bag. Regardless of what you’re snacking on, it’s always better to set aside the perfect portion before you dig in; otherwise, you may end up consuming more than you planned. In fact, researchers at Cornell University found that people given a bag of 100 Wheat Thins ate 20 percent more than those given four smaller bags of 25. So limit your snack sesh beforehand to help stick to your daily calorie budget.
9| Ration your snacks
It’s no secret that you’re more likely to eat what’s front and center. That’s why your counter and desktop should be junk-free, and it’s also why you should consider reorganizing your fridge. Make sure that the first thing you see when you open it up is fresh produce, a healthy snack, or a meal you’ve prepped. By stashing the sweet stuff on the bottom shelves or in the backs of drawers, you’ll forget about those diet-derailers and go for the gold.
10| Establish subtle healthy reminders
An apple a day may keep the doctor away, but who remembers to reach into their fruit bowl every single day? It’s not a vital part of your morning routine like brushing your teeth or tying your shoes, which is why you need to force it into your morning methods. Start by sticking your keys on the counter next to your fresh produce. When you reach for those on your way out the door, you’ll be more likely to bring along a banana while you’re at it or grab a Granny Smith. Eventually, the forced action will become a mindless healthy habit.