When it comes to weight loss, your diet is just as important as exercise–if not more so. In many studies, programs that focus on dietary changes produce up to three times more weight loss than programs that use exercise alone. If you are filling your body with junk food and preservatives, it will be difficult to lose the extra pounds–no matter how many hours you spend at the gym. A kitchen makeover can help you avoid temptation and make nutritious food choices.
1. Buy individual servings of potential problem foods. Although buying in bulk can save money, extra portions are a diet mistake waiting to happen. Moderation is key to a healthy lifestyle; if you love cookies, buy one or two every now and then, but don’t keep an entire box in the house. You are less likely to overeat if you have to get in the car and drive to the store.
2. Stick with the 80-20 rule when it comes to shelf life. Eighty percent of the food in your kitchen should stay fresh for two weeks or less: vegetables, fruits, and lean meats, for example. In general, perishable foods are lower in calories and more likely to be whole, fresh and healthy. By avoiding the majority of processed foods, you can eliminate calories due to added sugar and remove unhealthy preservatives from your diet.
3. Stock up on healthy snacks. Contrary to popular belief, snacks are important to weight loss; they keep you full, focused and reduce the likelihood that you will make poor food choices due to hunger. Throw out items marked “light” or “diet” and buy foods that are satisfying as they are: fruit, nuts, Greek yogurt, vegetables, and hummus, for example. Package the foods in individual plastic bags or containers so they are easy to grab and eat on the go.
4. Purge the sugar. Sweet snacks are a major pitfall for many people who are trying to lose weight. Aside from the usual suspects, like soda and baked goods, consider items with added sugar: pasta sauce, barbecue sauce, bottled tea, canned fruit, cereal, and granola bars can contain outsize amounts of sugar. Make your own versions of these products at home to cut calories without sacrificing taste.
5. Get rid of saturated fats and substitute healthy fats. Fat is not a weight loss enemy; to the contrary, it can help you feel fuller and more satisfied. The key is to find heart-healthy fats. Replace your vegetable oil with olive oil, both in spray and bottle form. Instead of mayonnaise, mash avocados for a sandwich spread or use them in guacamole in place of chip dip.
Kitchen makeovers are not cheap; if you are on a budget, make changes gradually, starting with the worst food offenders. The next time you go grocery shopping, stick to diet-friendly rules. Changing the contents of your kitchen is time-consuming, but has a significant impact on weight loss. The easier it is to make healthy food choices, the less likely you will be to binge on calorie- and fat-laden snacks.
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