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5 Kitchen Hacks to Help You Lose Weight

How to eat less every day—without realizing it.

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We all know that eating nutrient-dense foods, practicing portion control and exercising are vital in losing weight. But did you know the way your kitchen may influence your weight loss goals, too? Slim down with these quick, easy-to-implement kitchen hacks. 

Medically reviewed in November 2019.

Eat from smaller plates
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Eat from smaller plates

A simple optical illusion could be sabotaging your weight loss goals. Research from Cornell University showed that using a larger plate can lead to overeating; the white space around food on a dish makes the serving look smaller than it actually is. In fact, one study found that participants given larger bowls served and ate 16 percent more food than those given smaller bowls. The solution is easy: Use 8 to 10 inch dishes for high calorie foods and 12 inch dishes for fresh veggies and lean proteins.

Use tall, skinny glasses
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Use tall, skinny glasses

Just like your plates, drinking glasses can trick you into drinking more—or fewer—calories. Drink from tall, skinny glasses, rather than short, wide glasses, to feel fuller faster. Want to double-down on calorie savings? Swap your high-sugar soda or juice for an extra glass of water or flavored seltzer.

Reorganize the refrigerator
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Reorganize the refrigerator

This kitchen hack only takes a few minutes and can seriously impact your weight loss: Move healthy foods to the front of your fridge and high-calorie foods to the back or bottom shelves. That way, nutrient-rich foods will be the first thing you see (and reach for) during meal prep or a late-night snack session.

Don’t leave serving dishes out
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Don’t leave serving dishes out

The saying “out of sight, out of mind” has some truth when it comes to losing weight. You can avoid the temptation of a second serving by simply eating away from where food is served. If eating in another room isn’t an option in your house, plate your food and put the leftovers away before eating your meal.

De-clutter the kitchen
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De-clutter the kitchen

Keeping your kitchen clean and de-cluttered can help cut caloric intake. A chaotic environment can cause stress, which may lead to snacking, overeating or opting for less healthy foods at mealtime. A study by Cornell University placed one group of women in a messy kitchen; another group in a tidy kitchen; and both groups had access to bowls of cookies, carrots and crackers. The result? The women in the dirty kitchen ate 53 more calories from cookies in only 10 minutes, suggesting we reach for more indulgent foods when stressed.

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