Turn your refrigerator door into a healthy billboard

Turn your refrigerator door into a healthy billboard

New research shows that consciously thinking about eating healthy results in cutting down on portion size. In the study, researchers focused on helping the dieters achieve a healthy mindset. That one change resulted in smaller portion sizes.

Discussed at an international conference for the Society for the Study of Ingestive Behavior, the study results showed that “daily food intake is highly dependent on the portion sizes we select,” said Stephanie Kullmann, PhD, lead investigator on the project.

“The rise in obesity since the 1950s has directly paralleled increasing portion sizes,” pointed out Kullmann. “We are finding that switching an individual’s mindset during pre-meal planning has the potential to improve portion control.”

Your kitchen redo takeaway: Use your refrigerator door to remind you of your healthy focus, such as hanging signs that read, “My goal is to lose weight through good nutrition,” or “I’m focused today on making healthy food choices.”

Small changes for big benefits
Mimi Clarke Secor, DNP, FNP-BC, FAANP, has been a family nurse practitioner for more than 40 years, specializing in health and fitness. She told Healthline that “shifts in mindset” are essential for achieving weight loss.

“If we do not feel worthy, lack self-confidence, are depressed, or are addicted to foods, or have other emotional challenges, [it’s more challenging to achieve] long-term, sustainable changes,” Secor said.

Also the co-author of “Debut a New You: Transforming Your Life at Any Age,” Secor suggested the following changes in your kitchen:

Replace unhealthy foods such as soda, candy, donuts, ice cream, and chips with healthy foods such as cut-up vegetables, fresh fruit, and lean protein such as plain Greek yogurt and fish.
If you do have treats such as pretzels, purchase or make your own single-serving snacks.
Do you have trigger foods such as salty crackers and peanut butter? Move them out of sight, out of mind. “This may be particularly important at night when many people tend to lose their self-control and end up snacking,” cautioned Secor. “These calories can add up quickly and can undermine progress made during the day.”
Keep filtered water available in your refrigerator, with a glass near the sink to remind you to drink frequently throughout the day.
Use smaller plates.
Eat with chopsticks or a corncob pick to learn to eat more slowly. “The slower we eat, the more time we are giving our brains to notice what we have eaten. It takes 20 minutes from ingesting food until our brains will notice and perceive the sensation of satiety,” said Secor.
Put high-calorie foods such as pie in the very back of your refrigerator in the vegetable bin.
Another study published in The American Journal of Clinical NutritionTrusted Source also showed that changing your home can change your food intake. In the study, researchers compared behavior therapy, meal replacements, and modifying the home food environment. They found that changing the home food environment was more effective than behavior therapy and meal replacements.

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