When it comes to weight-loss nutrition, figuring out什么吃（以及其中多少）是一半的战斗。另一半正在最大程度地减少诱惑和猜测，以使自己屈服。实际上，大多数在减肥旅程中的人都没有意识到通过投资正确的工具和implementing subtle organizational hacks，他们实际上可以使自己处于实现目标的好位置。比您家中的食物中心更好地开始的地方：厨房。
Here’s what nutrition pros recommend to optimize your cooking space to prioritize shedding pounds:
ARRANGE HEALTHY PICKS FRONT AND CENTER
简单地将减肥友好的食物放在您的视线中可能会使您更有可能伸手去拿它们。“将营养丰富的食物保留在冰箱的前面，例如水果，蔬菜，蔬菜奶酪和酸奶，使它们最容易抓住。”Amy Goodson，注册营养师。The reasoning behind this is simple: “Often you will choose what you see first, so if the healthiest choice is up front, it is more likely you will choose it.”
RETHINK HOW YOU MEASURE PORTIONS
For many people,部分控制是钉住减肥方程式的重要组成部分，但很难付诸实践，尤其是当您被压迫时。“用量杯测量的部分甚至可能是太多步骤，”莫妮卡·奥斯兰德·莫雷诺（Monica Auslander Moreno），注册营养师。“You can buy plates, bowls and cups now with delineated serving sizes. It’s a rather eye-opening experience to realize you’re having five servings of your sweet potato puree at once. Even wholesome foods can be overportioned and lead to weight gain. Of note, there are wine glasses with these little etchings as well, which is a nice way to not overpour.”
INVEST IN AN OIL MISTER
建议不要直接用瓶中的油淋上油，而要用油先生来炒蔬菜，烹饪鸡蛋和沙拉，建议Deborah Malkoff-Cohen，注册营养师。“A tablespoon of oil is 120 calories,” she adds. This is especially effective if you’re trying to reduce your fat intake. A mister you fill yourself is also a healthier option than pre-packaged oil sprays, Malkoff-Cohen notes, since they often contain additional ingredients like nonstick and anti-foaming agents as well as preservatives. Be sure to read the directions to find out how many sprays your mister uses per teaspoon or tablespoon, as each one is slightly different.
KEEP YOUR SPICE RACK STOCKED AND VISIBLE
“有一个good collection of spiceson hand,” recommendsHaley Hughes，注册营养师。“这是不增加卡路里的味道的好方法。有时，调味料和浇头会很快加起来。”而且，如果您对有益健康的饭菜感到无聊？“一些新的草药和香料可能只是解决方案。”
LIMIT INDULGENCES
“一次只保留一种不健康的零食。”Lisa Young, PhD, a registered dietitian. The more variety we have on hand, the more we eat, she explains. By simply limiting your options, you’re more likely to avoid overeating.
BUY SINGLE-SERVE PORTIONS
对于健康但高热量的食物尤其如此。莫雷诺说：“这使您更有可能抓住食物，吃食物并训练大脑以了解'部分'的外观。”“对于坚果，坚果黄油，鳄梨调味酱和鹰嘴豆泥等能量浓密的物品，这一点尤其重要。坐着整个鹰嘴豆泥的整个容器太容易了 - 这可能是六份！现在，所有这些项目都以单人服务包为单一的包装包，尽管我认识到与之增加的废物相关，但我宁愿是一个临时解决方案，可以指导客户的眼睛进行适当的分类，以期希望将来进行批量购买/自我准备。”
PORTION TEMPTING FOODS IN SNACK-SIZE BAGS
如果您找不到自己喜欢的零食食品，请使用它们。古德森指出：“许多人会开始从袋子，盒子或罐子里吃零食，然后吃太多。”“当您从杂货店回家时，请花几分钟的时间通过服务尺寸来'零食baggie'这些类型的食物，这样，当您饿了时，就为您做出了决定。一部分控制的服务已经准备好了！”
DON’T EAT FAMILY-STYLE
“Family-style eating can be tempting,” Goodson points out. “If you can reach for another spoon of this, scoop of that or piece of something, it is easier to overeat. Try leaving the food in the kitchen so you have to be more aware of getting second helpings. Having to leave the table will at least make you think twice.”
将电视时间变成餐点时间
If you can’t find time to prep healthy snacks or meals, try combining it with your nightly TV habit. “Cut vegetables during commercials if you watch TV shows in real time to have for the next few days and keep accessible in the refrigerator as snacks,” Malkoff-Cohen suggests.
给自己留言
“I often encourage clients to post sticky notes including their goals, healthy eating guidelines or whatever motivation visuals they can think of in the kitchen,” Hughes says. “Many of my clients struggle with stress or boredom eating so having those reminders can sometimes help them take a minute to stop andthink about为什么they are eating.” Of course, if you’re truly hungry, go for it, but a quick reminder to yourself can help stop mindless eating in its tracks.
