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6 Easy Kitchen Organization Hacks to Promote Weight Loss

6 Easy Kitchen Organization Hacks to Promote Weight Loss

If home (or apartment!) is where the heart is, then to me, the kitchen serves as the veins and arteries of the home. Biology analogy aside (I am a scientist after all) your kitchen can be the central place to promote positive health changes. Starting a journey toward weight loss or maintaining a healthful diet can seem daunting, but some of the most important steps toward a healthful approach to weight management or weight loss can start in the kitchen. Whether your kitchen is decked out with fancy gadgets or you have just the bare essentials in a tiny galley kitchen, read on for six simple tricks for making your kitchen work for you:

Switch up your dinnerware.

You may have heard that eating meals from smaller plates and bowls will help you eat less without even realizing it. While partly true, this argument has another interesting side to the story. Turns out people who used a large plate for meals served themselves more vegetables than those using a smaller plate. The takeaway? Using a large plate might be a simple and cheap strategy to increase vegetable consumption, so use dinner plates for your salad and save smaller plates for higher-calorie entrees and desserts.

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Keep cookies and candy on the top shelf.

Let’s face it – some days, a cookie is the only thing that’s going to make us feel better. Studies show that trying to fight food cravings can lead to overeating down the line, so satisfying an urge before it becomes irresistible is healthier than devouring a sleeve of cookies as a midnight snack. Keeping snacks around can help manage your cravings, but to avoid overconsumption, store high-calorie snacks and sweets on the top shelf or in opaque containers. You’ll be able to indulge when you need it, but otherwise out of sight, out of mind can work for you.

Rethink your fridge space.

“Out of sight, out of mind” also works in reverse – if you normally store vegetables in the refrigerator’s bottom drawers, rearrange your fridge to keep lower calorie, high fiber fruits and veggies in plain sight. The next time hunger strikes, you’ll find yourself reaching for salad or an apple instead of leftover pizza. You’ll also cut down on food waste and save your cash from (literally and figuratively) going into the garbage. A win-win situation!

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Plan for portion control.

Put your reusable food containers to good use. Set aside time on the weekend to prepare a big batch of your favorite grain or greens, mix in lean protein like chicken breast, canned tuna, or beans, and take 5 minutes to chop up vegetables for office lunches and snacks. Then, put food in single-serving containers so you’ll be able to grab-and-go during the busy morning rush. Planning ahead will save stress and calories in the long run.

Measure up.

Research has shown that overestimating serving sizes is a common reason that people don’t lose weight. Measuring food can help to keep portion sizes accurate, so keep measuring cups and spoons close by when serving up a meal. (If you have a kitchen scale, this is also a good idea to use.) Chances are it will be an eye-opening experience. You may be shocked to see the true serving size of some of your favorite things like cereal, peanut butter, and even salad dressing. It should only take a few times of visually seeing an appropriate serving size to make this a long-term change. This handy guide of appropriate serving sizes will make it easier to stick to appropriate serving sizes.

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Make the kitchen your happy place.

Creating a calming environment may be the key to de-stressing in the kitchen. Try to keep the countertops clear of clutter and the sink free of dirty dishes to make the kitchen a place where you want to spend time. Special touches like a bowl full of fresh fruit or a vase of farmers’ market flowers can add to the room’s appeal. Preparing a healthy meal can be great therapy at the end of a stressful day – and it beats drowning your worries in a bag of potato chips.

Some of these kitchen hacks only take a few minutes but can really add up to significant health-promoting changes. The hardest question is — which one will you try first?

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Allison Dostal, PhD, RD, Sylvia Rowe fellow of the International Food Information Council, contributed to this piece.

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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