Do These 10 Things in Your Kitchen to Lose Weight

在你的厨房做这十件事情来减肥

The kitchen is the heart of the home, but it's also the place that can make or break you on the weight-loss front. If you're on a quest to slim down, do these 10 things in your kitchen.

厨房是家庭的核心,但它也可以使或打破你的地方在减肥方面。如果你为了减肥,做这十件事情在你的厨房。

Make fruits and veggies as accessible as a bag of chips: Wash, cut up, and store produce such as grapes, melon, kiwi, strawberries, carrots, peppers, and celery in reusable containers in the fridge so they're easy to grab. Make sure they're right up front at eye level so they're the first thing you see when you open the fridge door.

使水果和蔬菜像一袋薯条一样:洗净,切碎,和储存产品如葡萄、西瓜、猕猴桃、草莓、胡萝卜、辣椒、芹菜在可重复使用的放在冰箱的容器里,使它们很容易拿到。确保他们是与前面眼睛处于同一水平线,这样当你打开冰箱门的第一件事你会看到它们。

Prepare a big container of salad: Having a salad before dinner is a great way to fill you up so you eat less of the main course, but preparing a salad every night takes so much time that it's tempting² to skip out. Ensure you get a bowl of greens every night by making an enormous bowl of salad at the beginning of the week. You're sure to eat a salad with dinner if it's already made — just scoop³ out a bowl, top with vinaigrette, and enjoy.

准备一个大集装箱的沙拉:晚餐前吃沙拉是一个很好来填补你少吃主菜的方式,但每天晚上准备沙拉需要这么多时间,这是不容易。确保你每天晚上得到一碗蔬菜通过一个巨大的沙拉碗在一周的开始。如果是早已做好你肯定吃沙拉晚餐——就舀出一碗,上面放些醋,然后享受。

Have measuring cups and spoons on the counter: Measuring your food will keep portions in check since overestimating⁴ serving sizes is a huge reason people don't lose weight. Seeing measuring spoons and cups on your kitchen counter will be a visual reminder⁵ not to forget to use them.

杯子和勺子放在柜台上测量:测量你的食物将抑制部分因为高估服务大小不减肥的人是一个巨大的原因。看到测量勺子,杯子放在厨房台面上将视觉提醒人们不要忘记使用它们。

Premake snack packs: You know what happens when you eat chips or crackers⁶ out of the box — you practically end up polishing off the entire package! Take your favorite healthy snacks such as mixed nuts, popcorn⁷, cheese, and fresh fruit, grab some Ziploc baggies, and make some 100-calorie or 150-calorie snack packs you can keep in your cupboard or in a snack box in your fridge.

准备零食包:你知道会发生什么当你吃薯条或饼干的盒子——你几乎最终抛光整个包!把你最喜欢的健康零食如坚果、爆米花、奶酪和新鲜水果,抓住一些密封塑胶袋,和做一些100卡路里或150卡路里的快餐包装装在你可以保持的橱柜或零食盒子里在你的冰箱。

Freeze fruits and veggies: Buy larger bags of fruits and veggies at the store and wash, cut, and store them in baggies in the freezer. You'll not only save money when you buy in bulk⁸, but you'll also have them on hand to add to your smoothies, yogurt, pasta dishes, soups, and omelets. You can also puree veggies and freeze cubes to add to soups, tomato sauce, mashed⁹ potatoes, dips, oatmeal, smoothies, or use as a spread on sandwiches.

冷冻水果和蔬菜:买大袋的水果和蔬菜洗好和存储,切好,并将它们存储在冰箱的冷冻库。你不仅省钱当你批量购买,你也可以在你的果汁,酸奶,面食,汤,和煎蛋里增加一些。你也可以做蔬菜泥和放在冷冻库，添加到汤、番茄酱、土豆泥,燕麦片,冰沙,或者涂在在三明治上。

Freeze smoothie bags: If you're in a rush in the morning, prep these fruit and veggie smoothie bags and keep them in the freezer. Just empty the contents in the blender, add the extras labeled on the bag, and you'll have a low-cal, fiber- and protein-packed breakfast that'll keep you full all morning long.

冻结的冰沙袋子:如果你早上匆忙,准备这些水果和蔬菜奶昔包,把它们放在冰箱里。只需在空搅拌器上搅拌,添加额外的标签在袋子里,你将有一个低热量的,高纤维,富含蛋白质的早餐,会让你充满活力在早上。

Ditch the unhealthy foods: Your hubby and kids might be fans of an occasional can of soda, bowl of cookie dough¹⁰ ice cream, or Hershey's Kiss, but if those foods are within your reach, you're bound to crave¹¹ them. Throw out or give away the junk, because if it's not in your kitchen, you can't be tempted¹² to eat it.

抛弃那些不健康的食物:你的老公和孩子可能会偶尔对一罐苏打水,一碗冰淇淋,或者好时巧克力感兴趣,但是如果这些食物在你的能力范围内,你一定会渴望。扔掉垃圾食品,因为如果不是在你的厨房里,你不可能会吃。

Use smaller-sized plates: When we prepare a plate of food, we feel the need to fill it up completely. If you start out with a smaller-sized salad plate, there's only so much you can pile on, so you'll end up consuming fewer calories.

使用较小尺寸的盘子:当我们准备一盘食物的时候,我们觉得有必要完全把它填平。如果你准备一个小沙拉盘,你只可以堆这么多,所以最终你会消耗更少的热量。

Double or even triple the recipe: Whether you're making soup, roasted veggies, homemade veggie burgers, or something else for dinner, don't just make enough for one meal. Package the leftovers¹³ in containers you can easily grab for the next few days' meals. If your lunch or dinner is already prepared, you won't have to resort to unhealthy takeout.

双重甚至三重配方:无论你是做汤、烤蔬菜、自制蔬菜汉堡,或者别的什么吃晚饭,不要只够一顿饭。打包剩菜在容器中你可以很容易地为未来几天准备食物。如果你的午餐或晚餐已经准备好了,你不必点不健康的外卖。

Put food away before you sit down to eat: After you've cooked up an amazing vegan mac and cheese, serve yourself an appropriate serving size and then wrap it up and put leftovers in the fridge. If you leave it out, you're more likely to go back for unnecessary seconds or thirds. Out of sight means off your hips¹.

把食物拿开在你坐下来吃之前:在你炮制一个了不起的素食汉堡和奶酪,为自己留下适当的分量,然后包起来,把剩饭剩菜放在冰箱里。如果你拿开,你更有可能把不必要的两份或三份放回去。在看不见的地方意味着离开了你的臀部。