New Year New Life? Maybe one of your good intentions is to shed those extra pounds to get better. Combining diet and exercise can help you lose weight healthily. However, the way food is prepared can greatly affect the success of this project. Measuring portions and learning to cook quickly are effective methods to overcome the goal you have set yourself, the problem is that you do not know which gadgets are the most suitable. To help you lose weight, choose tools that help you both cook and serve food correctly.
Steps
Part 1 of 3: Choosing the Right Gadgets
Step 1. Invest in a hand blender
Liquid dishes like soups and smoothies are very effective for weight loss, but also for filling up on healthy foods like fruits and vegetables. The hand blender is one of the best tools ever for making low calorie soups, smoothies and creamy dressings. Not only does it make preparation easier, it also allows you to whip up a good meal when you're hungry. When choosing this device, look for the following items:
- Easy to press and hold buttons;
- Easy cleaning;
- Ergonomic rubber grip;
- Container for blending the ingredients;
- Warranty.
Step 2. Get a vegetable peeler
Whether you plan to avoid carbohydrates or want to eat a few chunks of cheese, a vegetable peeler is one of the most effective tools of all for promoting weight loss. It should be equipped with sharp blades and able to adapt to the shape of any food without becoming clogged or losing the edge.
- Choose a vegetable peeler with an ergonomic rubber handle. You can buy a swing blade or a Y-shaped one.
- Use it to prepare "spaghetti" of zucchini or aubergines, or to create curls of cheese or chocolate, in order to obtain small portions of only 10 calories.
Step 3. Get a citrus peel cutting tool or a grater
Many people trying to lose weight worry that healthier foods are less flavorful. However, using a cheese or citrus grater, it is possible to flavor them without making them high in calories.
Buy an extra-fine grater. Measure out a tablespoon of lime, lemon, cheese or other seasoning and grate it to flavor the various dishes you prepare
Step 4. Buy a set of good quality measuring spoons
Perhaps you think they are only used to add liquids or spices when preparing a dish. Instead, they are also useful for sprinkling small doses of ingredients, such as nuts, sugar or other toppings, on the dishes you make. They help keep portions under control, thus promoting weight loss.
Look for measuring cups that allow you to measure the ingredients correctly, so that the spoon is level. To dose them accurately, you should be able to run a flat-bladed knife along the edge. Avoid measuring spoons that have bumps or dips on the handle, as they can prevent you from measuring quantities correctly
Step 5. To cook precisely and lose weight more easily, also buy measuring cups
You may have a habit of cooking by eye, but the best way to avoid taking in too many calories is to use heavy gauge stainless steel measuring cups of various sizes. In addition to using them for cooking, you can also use them to accurately measure portions of food.
Step 6. Prepare individual portions using a 12 non-stick muffin pan, which allows you to accurately dose the quantities
It is also useful for preparing meals in advance if you are short on time. Here are some foods you can make with a muffin pan (avoid the muffins themselves!).
- Hash brown;
- Broccoli omelettes;
- Poached eggs;
- Chunks of cranberries and oats;
- Spanakopita;
- Mini lasagna;
- Fruit frozen yogurt.
Step 7. Consider a vegetable steamer
Eating vegetables is very effective in promoting weight loss. However, many cooking methods, such as boiling, can deprive them of essential nutrients. A steamer helps you lose weight and keep all the nutrients from vegetables.
- You can invest in an electric steamer, or buy a very simple metal basket or steamer to fit into pots and pans.
- Use measuring cups to add meat or vegetable broth while cooking.
Part 2 of 3: Buying Practical Gadgets for Serving Food
Step 1. Use small plates
One of the secrets to losing weight is portion control. By using large plates, you risk bingeing. Instead, help yourself to saucers and bowls. A heaped small plate tricks the brain into thinking you are eating a larger portion than it would appear on a larger plate. Invest in white plates, which are equally useful to encourage you to eat less. Here are some receptacles that can help you lose weight:
- Salad plate with a diameter of 20 cm;
- 230-350g soup bowl or salad bowl;
- Tall, narrow glasses;
- Small bowls and spoons;
- Cups for hot drinks of 250-300 ml.
Step 2. Buy serving spoons that have specific sizes
If you don't use measuring cups to help you calculate the exact doses, you can help yourself with utensils of precise dimensions. This allows you to serve the right amount of food and facilitate weight loss.
In addition to spoons, you can also buy utensils such as ladles of specific sizes. A 120ml ladle helps you easily calculate how many calories a serving contains without risking overdoing it. For example, 2 ladles of dried pea soup, which roughly equals one cup, contains 180 calories
Step 3. Weigh the food with a kitchen scale
Some recipes require you to weigh foods. A scale helps you prepare the right portions and cut calories. It also allows you to learn how to measure the portions served at the restaurant by eye. To get an even more precise result, it is worth buying a digital kitchen scale.
In fact, you must know that a digital scale helps to prevent possible measurement errors. The difference between a 170g potato and a 200g potato is 30 calories. By eliminating these small mistakes throughout the day, you could cut at least 500 calories, if not more
Part 3 of 3: Healthy Weight Loss
Step 1. See a doctor
Maintaining your weight is important for overall health. Before changing your diet or starting physical activity, consult a doctor to make sure you are following an adequate path. Some types of nutrition or exercise may not be right for you.
Tell your doctor that you want to lose weight by changing your diet and exercising. Ask them what diet plans and activities are best for you
Step 2. Contact a dietician
Eating healthy and dieting is the most effective way to lose weight, especially if you combine targeted gadgets and sensible food choices. A dietician can help you lose weight by indicating an adequate meal plan, so that you can nourish yourself properly, taking in all the vitamins and nutrients your body needs.
- Share your goals, which can include, for example, losing weight, making healthy choices at the dinner table, and preparing nutrient-rich dishes.
- Contact your primary care physician for a recommendation for a dietician. You can also search for one online.
Step 3. Eat a weighted diet
Eating healthy and following a sensible diet is one of the most important steps you can take to lose weight. Determining which nutrients you need and which foods are rich in them will help you make good choices both at home and at the restaurant. Choose foods from the 5 food groups at each meal and be sure to vary what you eat throughout the day to optimize your nutritional intake and weight loss potential. Also, eat the portions that have been recommended to you.
- Eat 1 to 1 ½ cup of fruit a day. Some of the most suitable fruits are raspberries, oranges, blueberries, apples and cherries.
- Eat 2 ½ or 3 cups of greens and greens per day. Prepare broccoli, spinach, sweet potatoes, peppers, and tomatoes.
- Eat 150-230g of grains per day. At least half of them should be integral. Include foods like brown rice, quinoa, pasta, and whole wheat bread.
- Eat 150-180g of protein per day. Go for lean meats like pork or chicken, eggs, cooked legumes, or nuts.
- Eat 2 or 3 cups of milk and dairy products a day, such as yogurt, cheese, and even ice cream.
Step 4. Plan your meals
Preparing a weekly menu is effective for making informed choices and losing weight. It also allows you to get enough nutrients to enjoy overall good health. For example, make sure you have a good breakfast every day to get you off on the right foot. Pack your packed lunch whenever you can or, if you eat out, choose salads and other light dishes. Make sure your dinner is light and nutrient-rich.
- Avoid processed, high-fat, high-calorie dishes, both when preparing the weekly menu and when eating out. This will also help keep you on track.
- Avoid buffets, bread baskets, fried foods or dishes topped with heavy sauces like spaghetti carbonara: they are all high-calorie foods.
- Make sure the plan is packed with salads, steamed vegetables, and lean meats. Eat whole fruits for desserts or snacks.
Step 5. Exercise regularly
Regular, low-impact, moderate cardiovascular exercise is effective for weight loss, especially when paired with a weighted diet. Before you start playing sports or following an exercise program, talk to your doctor.
- Engage in activities that you like, this will make it easier for you to encourage yourself to exercise. Walk, swim, hike, jog, row or cycle, use an elliptical machine. Fun activities like diving, kayaking or just jumping on a trampoline are just as effective.
- Get at least 30 minutes of moderate physical activity every day or so. If you can't play sports for 30 consecutive minutes, divide your training sessions into 3 10-minute blocks.
- Try strength exercises that engage your entire body. Gaining muscle mass activates your metabolism and this can help you lose weight.
- Try low-impact strength workouts, like yoga or Pilates, if you can't do weightlifting.
