Kitchen-Design ~ Kitchen Tricks

What Is Sabotaging Your Diet

Oddly enough, your plates, pantry and even your light bulbs may hurt your weight loss efforts.

We've got some easy strategies to set you up for success.

So, What's Sabotaging Your Diet?

The wrong dinnerware and kitchen-setup could be causing you to overeat.

The kitchen is the heart of your home.

But it might also be at the heart of your unwanted weight.

Everything from the size of your plates.

To the wattage of your bulbs has a direct effect on what and how much you eat.

Here are signs that your kitchen is sabotaging your waistline.

And simple fixes to get the scale moving in the right direction.

1. Your Plates Are Platter Size

Most of us make a habit of filling our plates and finishing what's on them.

But since the 1970s, dinner plates have grown 25%.

To 12 inches or more in diameter.

Eat off a plate about 2 inches smaller and you'll serve yourself 22% fewer calories per meal.

Which can mean a 2-pound weight loss in 1 month.

The Kitchen-Design Solution.

Rethink your place settings.

Use your salad plate to hold higher-calorie meats or pasta.

And load your dinner plate with veggies.

If you plan to buy new plates, the best size is 10 inches in diameter.

Any smaller, though, and you'll be going back for seconds.

2. You Love Bright Light

High-wattage lighting can raise stress levels.

Stimulating your appetite and causing you to eat faster than usual.

According to research reviews.

On the flip side.

Too dim is no better as studies show low lighting lessens inhibitions.

The Kitchen-Design Solution.

Many modern kitchens have layers of light sources.

From under-the-cabinet halogens to recessed lights around the perimeter.

And a decorative fixture over the table.

When you're cooking, flip on as many lights as you'd like.

But when it's time to eat, use no more than 240 total watts.

That's the equivalent of four 60-watt bulbs in a four-light over-the-table fixture, for example.

3. Your Counters Are Cluttered

Kitchens often become dumping grounds.

A messy space makes healthy eating harder because it's a lot easier to grab a few cookies.

Or order pizza, than it is to unearth a counter-top and cook.

Plus, clutter leads to stress.

Which raises cortisol levels in the blood, increasing hunger.

The Kitchen-Design Solution:

Pick one spot for mail and newspapers.

And keep large areas of counter space clear for meal prep.

Also, store a few cooking tools, such as a plastic steamer.

Or food chopper, on an easily accessible shelf.

And reserve an area in the kitchen for eating only, designated by place mats.

When you separate eating from other activities.

You're more likely to focus on your food and listen to fullness cues.

Studies show that when distracted, you'll eat 15% more.

4. Your Glasses Are Wide

People serve themselves more soda and juice.

When using short, wide glasses than they do with tall, skinny ones.

That's because we focus on the height of beverages when pouring a portion.

North Americans drink about 350 calories a day.

Pour just 2 extra ounces of orange juice every morning and you could gain 3 pounds in 1 year.

The Kitchen-Design Solution:

Use skinny glasses for soda and juice.

And fill wider ones with water and other calorie-free quenchers.

When it comes to weight loss, what you drink has a greater impact than what you eat.

Studies show that you could lose 1 pound in 6 months just by cutting out one sugar-sweetened drink serving a day.

5. Your Pantry Is Huge

Bulk shopping can help cut food bills.

But if you store groceries in their super-size packages, you're more likely to super-size your meals.

Researchers found that people prepared 23% more food when cooking from large containers.

And ate twice as many candies from big bags as from smaller ones.

Having a large variety of food may cause you to overeat too.

"With four types of cookies at your fingertips, you're more likely to try a little of each in search of satisfaction."

The Kitchen-Design Solution:

Big packages don't have a natural stopping point.

So break them down into smaller containers or single-serving portions.

Also, keep only one variety of your favorite treat in the house to help curb temptation.

6. Your Cookie Jar Is Clear

According to a research review.

Just seeing tempting food makes people feel hungrier.

It also causes the release of dopamine.

A brain chemical that produces a feel-good sensation and may intensify a particular craving.

The Kitchen-Design Solution:

Re-engineer what's within reach.

Put trigger foods in opaque containers and stash them in an inconvenient spot.

When you need a step stool to reach those cookies.

Or have to push past veggies to get to the leftover cake in the fridge.

It serves as a speed bump to help you pause and reconsider.

You should also create a within reach, snack bucket.

Load an open container with yogurt and cheese sticks and keep it front and center in the fridge.

If you chose a fruit cup instead of potato chips every day.

You'd be 4 pounds slimmer in 6 months.

7. Your Kitchen Is Grand Central

On average, kitchens are 50% larger than they were 35 years ago.

Making them a place where lots of activities happen.

Such as watching TV or paying bills.

According to a recent study.

Participants who ate while watching TV consumed more food and ate more often.

About one extra meal per day.

The Kitchen-Design Solution:

Move the TV or laptop out of the kitchen.

And shift tasks like talking on the phone to the den.

Where food is out of sight.

And between meals, keep the kitchen lights off.

It's a subtle sign that says the kitchen is closed.

8. Your Produce Is Hidden

Eating five servings of fruits and veggies a day can help you lose weight and keep it off.

Yet produce makes up about a quarter of the food we throw away every day.

One reason you forget may be that you're stashing it in the produce drawers.

Where it's usually out of sight and out of mind.

While the crisper is supposed to keep these foods fresh longer.

If you forget to open it often enough.

Food goes bad before you can eat it.

The Kitchen-Design Solution:

Buy only a week's worth at a time.

And keep it at eye level in the fridge or in a pretty bowl on your kitchen table.

Some fruits and veggies actually taste better and stay fresher longer at room temperature.

Including oranges, grapefruit, mangoes and tomatoes.

9. You Serve Food Family Style

When heaping bowls of food are in front of you.

You're much more likely to scoop another helping.

Than if you have to cross the room to get to the extras.

It's also harder to keep track of calories.

In one study, people guessed they had one or two servings during a family-style dinner.

When in fact many of them had taken up to four.

The Kitchen-Design Solution:

Plate your main dish, such as meat and rice or pasta, at the stove and store the leftovers.

You're less likely to automatically go for seconds if the food isn't easily accessible.

But do keep serving bowls of salad and vegetables on the table during dinner.

Most of us don't get enough servings a day and having these low-calorie options at arm's reach may encourage a second or third helping.

We hope these tips help with your kitchen-design and dietary goals.

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