You’ve written a killer shopping list, planned your meals for the week and booked into a bunch of GuavaPass classes – what’s next?
A lot of people start a diet without having a serious look at the place where they do most of their eating, and since abs are made in the kitchen, this is a very important place to start. There are a few ways you can support yourself in a healthy regime, and it doesn’t involve putting a padlock on the fridge. After making these few changes, you’ll probably find making smart meal choices is a lot easier.
1. Clear out all the junk food
Step one – purge all the bad! The less junk food you have in your kitchen, the less likely you’re going to fall off the wagon. Without the constant temptation, you’ll find your cravings reduce very quickly. Items with ingredients you can’t pronounce or those which include preservatives or artificial flavors should also be removed along with the obvious (sweetbreads, cookies, sugary snacks, confectionary, syrups, ice cream etc.)
2. Bring in all the fresh food
Once all the junk food is gone, you’ll have a whole lot of extra space in your pantry and fridge – fill it with fresh, natural options like vegetables, nuts, high-fiber snacks, complex carbohydrates and plenty of different protein sources. A good guide for purchasing better food options is the packaging: try to buy few products that are pre-packaged and sealed. These products often include preservatives or a number of chemicals to extend its shelf life.
3. Organise your fridge and freezer
Swapping out these food choices is the best way to make your kitchen an oasis of health. On top of that, organising your fridge to have the healthiest options like your fruit and vegetables at the front is an another way to make better decisions about your meals easy. Place the heavier, calorie-rich foods like cheese or rich leftovers at the back, so it’s not the first thing you look at when you open the fridge.
4. Invest in good cooking pots and knives
Studies show that when you cook your meals at home, you consume fewer carbohydrates and less sugar in one sitting compared to a restaurant serving, even if weight loss isn’t the end goal. One perfect way to motivate yourself to cook more often is to invest in some good cooking utensils, like non-stick pans, deep pots, a set of good knives and measuring tools.
5. Purchasing smaller dishes
It’s well known that if you use a smaller dish, you tend to eat less, and it’s backed up by a number of different studies. A key study done in 2008 showed participants using a 10 inch versus a 12-inch diameter plate for their meals decreased the volume of food consumed, with little to no changes to their fullness or overall satisfaction. Try to source plates at least 2cm smaller in diameter than your current ones, the only difference you’ll feel is in your waistline.
6. You can never have too much Tupperware
Meal prep doesn’t have to be chicken breast, brown rice and broccoli. Having Tupperware available for use is an extremely easy way to keep your meals in check throughout the day and the week. Fill your cupboards with single serve Tupperware containers to control your portion sizes as well as organising tomorrow’s food. Putting aside servings for the next few days immediately once your meal has been made is an easy way to limit any overeating.
7. Keep your food sorted away
Although snacking can usually help you lose weight and keep your metabolism high, having food sitting out in your kitchen is one way you can easily overeat and overtime snack as much as a full meal. Keeping your meals packed away in the fridge or stored in the pantry is a great way to help you stay on track and see the results.
8. Serve at the stove
Instead of bringing serving bowls to the dining table, or onto a serving bench, serve your meals at the stove or oven. When large portions are left out, it encourages continuous snacking until the entire meal is gone. Making a conscious choice to place one serving on your plate, and for the others in your family will help you reduce any opportunity of overeating.