How to Design Your Kitchen for Weight-Loss Success
When you’re ready to lose weight, you should start by examining your environment. How do you think it influences your eating behaviors? Maybe more than you think. That said, it’s time to take a second look at your kitchen setup.
Time to create a weight loss kitchen in Denver!
HAVE A SET OF MEASURING CUPS AND SPOONS.
Using measuring tools helps you get a handle on what a portion looks like so you won't overeat. If my clients don't own these tools, I send them to the store after our first meeting to buy them! One set works — but if you're like me, you may find multiple sets useful. I like to keep tablespoons in containers of nuts and seeds to make healthy snacking a no-brainer.
Denver Personal Trainer Wisdom: The best tip: Use measuring cups and spoons to scoop your food. Why guess the amount of food you need with a spoon or fork? There’s no better way to control your portions mindfully.
PLACE FRUIT ON THE COUNTER.
Display those apples, pears, oranges, and bananas on the countertop. You can use a pretty fruit bowl, or you can repurpose a pie plate (that's what I do!). People who keep fruit on the countertop are more likely to have a lower BMI, a measure of body fat based on height and weight, according to a study published in Health Education and Behavior. When you want a snack, you'll be more likely to reach for the fruit because it's visible.
Denver Personal Trainer Wisdom: I’d prefer you eat small meals instead of snacking. Nevertheless, you are certainly more likely to grab what’s most convenient in front of you (or accessible). I’d keep this in mind as you grocery shop.
HIDE THE SUGARY STUFF.
Love chocolate? Can't stop yourself when the jelly beans are in plain sight? People who kept candy on their desk ate almost three times more candy than volunteers who hid candy containers in their desks — and close to six times more than people who had to walk a short distance to get to the candy — according to a study published in the journal Appetite. Use this strategy in your kitchen: Hide candy in the back of the pantry or freezer. Better yet, remove the treats from the house completely. If you want a cookie, go to the bakery and buy one so you're not tempted to eat an entire package!
Denver Personal Trainer Wisdom: It isn’t hidden if you were the one hiding it. I like the idea of the extra step to reach the food, but I don’t believe this is the most effective tactic. I love Snickers bars. I will get it if I want, even if it’s 20 steps away. If you genuinely want to challenge yourself, don’t buy the treat for your home and office and see if you’ll go to the store in your moment of desire.
REARRANGE YOUR PANTRY.
Make healthy food easier to get to by placing it in the front of a cabinet. In the Health Education and Behavior study, normal-weight people were more likely to store snack foods out of sight in a cupboard or a drawer and to place healthier foods in more visible places. Women who had soda and breakfast cereal on the countertop weighed more, as did men with candy visible on the counter…..
Denver Personal Trainer Wisdom: Similar to the “Fruit on the Counter” idea.
HAVE AN EMERGENCY STASH.
One of the first things I advise new clients is shopping for a supply of healthy food. Fresh fruits, veggies, and proteins are fantastic to have on hand. But if you're a few days late with this week's grocery run or you're just getting back from vacation, you'll want to dip into your emergency supply for a healthy meal. Store frozen veggies and fruit in the freezer and brown rice, quinoa, canned beans, nuts and seeds in the pantry.
Denver Personal Trainer Wisdom: Most personal training clients get into trouble when the groceries run out. More likely than not, they grab what’s most available (and I’ve been guilty too). With the Amazon Fresh and Instacart grocery delivery services, I’ve been able to curb these habits. While paying $15-20 per week on the service may seem like an extra dent in your budget, it saves you money on eating out and creates time for more productive money-making tasks.
Michael Moody, Personal Trainer in LoHi
If you’re looking for a personal trainer who can curate a sustainable (and adaptable) routine based on your needs and wants, Michael is the experienced practitioner you’ve been looking for. Try personal training for a month today…your body will thank you!
ABOUT THE AUTHOR: MICHAEL MOODY, PERSONAL TRAINER
As an author, a personal trainer in Denver, and podcast host, Michael Moody has helped personal training clients achieve new fitness heights and incredible weight loss transformations since 2005. He also produces the wellness podcast "The Elements of Being" and has been featured on NBC, WGN Radio, and PBS.
Michael offers personal training to Denver residents who want to meet at the 2460 W 26th Ave studio….or in their homes throughout LoHi (80206), LoDo (80202), RiNo (80216), Washington Park (80209), Cherry Creek (80206, 80209, 80243, 80246, 80231), and Highlands (80202, 80211, 80212). Michael also offers experiences with a personal trainer in Jefferson Park (80211) and Sloan's Lake (80204, 80212).
