Easy Kitchen Hacks to Help You Slim Down

Neat Kitchen Counters

"Slim by willpower can be wimpy and has to last a lifetime," says Brian Wansink, director of Cornell University's Food and Brand Lab. "Slim by design is forever."

That's the central idea behind Wansink's latest book, Slim by Design: Mindless Eating Solutions for Everyday Life. Having studied eating behavior of Americans for the past 25 years, Wansink recommends taking a new look at your kitchen to help boost your chances for weight loss success. Here are a few of his top tips.

  1. Clear your countertops. Wansink's research revealed that people ate  44 percent more of their snack food in cluttered kitchens than in organized, clutter-free kitchens.
  2. Make your kitchen less lounge-worthy. It stands to reason that the more time you spend in your kitchen, the more you'll likely eat. Move comfy chairs to the living room instead and clear your kitchen of items like television sets, computers, books, magazines and other items that tempt you to linger.
  3. Rearrange your pantry, refrigerator and cupboards. Move healthier foods forward to more visible spots and push less healthy options back into less visible spots that are harder to access. Two separate studies back up this idea. In one, participants who moved fruits and vegetables from refrigerator crisper bins to the top shelves and less healthy foods into the crispers reported eating three times more fruits and vegetables after a week than they had eaten in the week before. In another, researchers found that women who kept items like boxes of cereal in plain view, such as on a counter top, weighed an average 21 pounds heavier than those who kept foods hidden away.
  4. Hide larger serving bowls and spoons and make more use of smaller ones. In one study, participants ate 54 more ice cream from bigger bowls and spoons than they did from smaller ones. In another, children ate 42 percent more cereal from a 24-ounce cereal bowl than they did from a 12-ounce bowl.
  5. Serve meals straight from the stovetop or countertop rather than from the dining table to help you eat up to 19 percent less food. When at the table, food is in easy reach, plus you're likely to linger, especially when conversing with others. Both are sure to lead to overeating. 

For more proven tips and guidance, meet with a weight loss specialist at your nearest Metabolic Research Center. We can develop a custom plan just for you. Call 800-501-8090 to find a location in your area. 


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MRC of Vancouver started me going in my attempt to loose 30 years of weight gain!! I have been using their program for about 18 months and have actually lost 30 pounds. I have changed the way I eat. I've learned what foods are best for ME. By analyzing my DNA and hormones, they helped me learn to eat what was right for me. I have "tweeked" my purchases and preparation of food to make eating healthy and still fun for me. I eat lots of veggies and salads and include a healthy diet of protein. These are very satisfying. Do I "cheat" now and then? Yes, but I don't like how I feel after eating sugar and lots of carbs so I return to my good foods quickly and continue to see my weight drop. I walk my little dog four times a day and have a part-time job that allows me a lot of movement. I feel so healthy and wonderful. It's easy to continue to eat and live a more healthy lifestyle! When I confessed about eating the wrong "foods", the gals simply encouraged me and gave me fresh ideas to satisfy my taste buds. I always felt I could be honest during my consultations with no fear of being lectured! I plan to continue until I reach my desired weight. I expect to reach my goal by 2017. After I reach my weight goal, I plan to remain in good health with my new found healthy way of eating the calories I need to maintain my proper weight. My Dr. is very pleased at my progress. She wondered how I have lost 30 pounds.

— Diane P. Heesch Nims-Smith

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