One of the biggest obstacles we’ve found that our clients face when trying to change their lifestyle is lack of time. Maybe your kids take up all of your time or your work schedule is totally insane. Whatever it is, you can’t seem to find the time (or energy for that matter!) to prepare ahead of time. So instead, you finally get home after a mad day, open the fridge to a bottle of wine and some old cheese, and think screw it I’ll just order a takeaway again.
Does this sound familiar at all? If so, you’re not alone. We hear from loads of clients who struggle with the same situation, but we have good news…there is a better way and it doesn’t take as much time as you might think!
If you’re wanting to make positive changes to your lifestyle in an effort to either lose weight or simply get healthier, then our ‘7 Kitchen Hacks to Implement for Fat Loss’ are exactly what you need! All you have to do is set aside a bit of time at the start of each week (1 hour tops!) to set yourself up for a great week full of healthy choices!
- Make all fruits & vegetables easily accessible – How many times have you bought oodles of fruits and veggies with all of the best intentions? You’re ready to finally make the effort to get your 5 a day in once and for all, but then Friday night rolls around and you open your fridge to see those once hopeful fruits and veggies rotting away. What gives?Well, we have found the one change that seems to really help people implement this habit is to take the time to chop and organise their produce as soon as they get home from the shop. It might take you an extra 30 minutes, but it will make your healthy choices so much easier throughout the week!
When you get home, wash your produce, pop it all on a chopping board and have at it, then organise it all into containers to pop into the fridge. Make sure to put it on the front row of your fridge so when you’re browsing for a snack you can’t avoid making eye contact with the healthy stuff! Now that it’s already chopped up and ready to be eaten you’ll have no excuse to grab something quick like a bag of crisps, as the fruit and veggies are now just as quick and convenient!
Pro-tip – can’t get your head around eating plain veggies? No problem! Take a bit of time to whip up some homemade hummus or guacamole at the start of the week too so you have something tasty to dip your chopped veggies in!
- Clear your counters – When you walk into your kitchen, what are the first foods you lay eyes on? Is it fruit or veggies? Or do you have sweets and treats lying about? If your counters are full of food options that aren’t in line with your fat loss goals, then it’s time to clear your counters!If you have a biscuit jar on display, why not swap it for a fruit bowl instead? This way every time you walk into the kitchen, you’ll be more inclined to grab an apple, than popping a biscuit into your mouth. If you have kids, this will help encourage them to do the same too!
We often hear from clients that the reason they have “junk” food in the house is for their kids, but if it’s not something you want to put in your body, why would you want to put it in your child’s body? Get the whole family involved in your healthy eating efforts by swapping the processed snacks for healthier, nutrient dense options that you can all enjoy!
- Smaller plates/bowls – This is a simple change that can make a huge difference to your fat loss efforts, as it forces you to portion control your meals. If you serve a healthy portion of dinner onto a full sized dinner plate, it can often look like there’s barely any food on the plate as plates are often much larger than the meals they need to hold. This can result in us subconsciously doubling up on portions so that the plate looks full, then eating all of it simply because we feel that we need to clean our plate (even though it’s usually way more food than we actually need!).In order to avoid unintentionally overconsuming, try using smaller plates and bowls for your meals. This way you’ll automatically consume less since and likely find that you are actually full from that smaller portion anyway.
- Keep bulk cooked meals stocked in your freezer – Now this step will require you set aside an hour or so each week to prep, but it is 100% worth the effort! If you’re someone who finds themselves swinging by the drive-thru or ordering from your local takeaway after a long day because you can’t even fathom cooking a full meal, then this will be your saving grace.When you do your big shop each week, spend an extra hour cooking up a couple meals in bulk that you can divide into containers and store in your freezer. Some great options for bulk meals are: chili, soup, stew, or curry to name a few.
Looking to save even more time? Pop your bulk meal ingredients into a slow cooker and leave it to cook itself during the day, then portion it up, and transfer it straight to the freezer. Easy as pie!
- De-clutter (less stress) – Studies have shown (enter study link here) that a cluttered living space can seriously hinder our willpower and motivation. So if you have “stuff” scattered all over your kitchen or house in general, it’s time to tidy up! Your kitchen counters should be as clutter-free as possible.If you often dump your mail, bills, or random papers on your kitchen counter, then purchase a little holder to keep on the side where you put your papers in, rather than having them scattered on the counters.
When your counters are full of clutter, it can feel overwhelming to even think about trying to make space to prepare a full meal, which might result in you just deciding to order food in again. Keeping your kitchen surfaces clear will make your cooking experience feel way less daunting…maybe even enjoyable!
- Keep fresh, cold water ready in the fridge – If you’re someone who struggles to drink water, then my guess is room temperature water from the tap sounds like the least appealing thing ever to you. Our biggest tip to help you drink more water at home is to keep a full pitcher of water chilling in the fridge at all times.If this still sounds boring to you, then try jazzing it up with fruit or keep sparkling water handy if you fancy some bubbles. (Add blog link)
- Limit distractions in kitchen (no tv or phones while eating) – One of the biggest mistakes we make as a society these days is mindlessly eating. I’m sure most of us can admit to watching TV or scrolling through our phones while shovelling food into our mouths without even paying attention to what we’re doing.How can we possibly enjoy a meal or even determine when you’re full if our minds are elsewhere while eating? Our eating experience should be something to be enjoyed and often shared with others, so we recommend turning the telly off and leaving your phone in the other room while you eat. This way you will be able to mindfully enjoy your meal and the company of those around you as well.
We hope you have found these tips helpful and are already planning ways to implement them into your life! If you have any additional tips you’ve find help you stay on track in the kitchen we would love to hear them. Feel free to share them in a comment below J