We make choices every day about when to eat, what, and how much. But did you know that our choices are impacted by the design of our kitchens? Here are some strategies for aligning your home décor with your weight loss and nutrition goals!
PLATE SIZE
What we generally call a “dinner plate” can fit far more food than anyone should be eating for dinner. And when we put a smaller amount of food on the plate, it looks meager and unsatisfying. Instead, try using a salad plate for your dinner. Fill it with colorful, nutritious food. Your eyes and your stomach will be more content with this small feast.
LIGHTING
When you are cooking, keep the lights as bright as necessary. But when it is time to eat, try to use about 240 watts (Four 60 watt lightbulbs will accomplish this). In very bright light, people are more energized and tend to eat quickly. When you eat quickly, you take in more food than you need before even realizing you are content with what you have eaten. Eating more slowly allows you to appreciate and savor your meal, which will leave you feeling more satisfied with fewer calories.
DECLUTTER
A cluttered kitchen can make it difficult to find the ingredients, tools, and space you need for preparing healthy meals. People who have a cluttered kitchen are more likely to eat for convenience, choosing packaged meals or fast food instead of home-cooked nutrition. A cluttered environment can also increase stress, which leads to unnecessary eating.
SKINNY GLASSES
Tall, thin glasses give the appearance that they hold more liquid. Fill up a tall thin glass and you will feel satisfied with a smaller portion of your beverage. Of course, when it comes to water, take a nice hefty glass and fill it up over and over again! Drinking more water all day long will assist in weight loss efforts. Often thirst is mistaken for hunger, leading you to eat a snack when you really just need a big glass of water.
DOWN-SIZE
It is appealing to save money by buying in bulk. Unfortunately, large packages often lead to large portions. When you buy a large package, prepare small portions in baggies or Tupperware for easy use. Use measuring cups to serve yourself and stay aware of how much you are eating. Research shows that visual estimates tend to get larger over time, so measuring cups can keep your portions honest.
EYE-LEVEL
Keep the healthiest food at eye level in the refrigerator and on shelves, so it is the first option you see. If you must have a cookie jar, make it difficult to reach and try to avoid a clear cookie jar that brags of its contents. Put a bowl of fresh fruit on the countertop or table where it becomes an easy choice for a quick snack.
MINIMIZE DISTRACTIONS
Many people eat while watching television, reading a magazine, or working at their desks. When your mind is on other matters, you may eat more than you need without actually tasting or appreciating the food. The lack of satisfaction resulting from this “mindless eating” can lead you to seek out more food when your body has already had enough.
FOREGO FAMILY STYLE
Instead of putting a large pot of food on the table, keep it on the stove. Put a small portion on each plate before taking it to the table. When a mountain of food is right in front of your eyes, you are more likely to take extra food that your body doesn’t need. If you finish your small plate and are still physically hungry, go back to the stove and take a little bit more.
Weight loss success depends on a variety of choices you make every day. The easier it is to make healthy choices, the more likely you are to succeed. Setting up your home environment for healthy eating can help steer you in the direction of healthier choices that add up to long term benefits.
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