Seven Easy-to-Implement Weight-loss Strategies

How to stock your kitchen for success

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Photo of Aristotle by C. N. Dale

1. Track your food and exercise

Screen shot of Cronometer app showing 0 calories consumed, 1486 calories burned and 738 calories remaining.
Screen shot of Cronometer app showing 0 calories consumed, 1486 calories burned and 738 calories remaining.

2. Do not keep unhealthy snacks in your home

Pretty much anything with calories that you are inclined to eat or drink in high quantities should be tossed and not brought back into the house.

3. Keep healthy snacks that you like but do not love in your home

The goal is to find food you like to snack on but on which you are not inclined to overindulge.

4. Do not keep high calorie meal foods in your house

If you feel you must keep bread, choose the thin-sliced version or a low calorie wrap, store it in the freezer and thaw and eat no more than 150 calories (approximately two slices) of bread per day.

5. Prepare nutrient dense meals and freeze them for a quick meal you can reheat

6. Eat greens based salads without dressing

7. Do not keep alcohol at home if you are inclined to consume more than one drink per week

I recommend making a downward adjustment to your calculated calories burned equal to the proportion of hours in the day in which there is alcohol in your system.

Journalist and lawyer with a keen interest in institutional integrity, health and nutrition.

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