Your plates, pantry, and yes, your lightbulbs, may hurt your weight-loss efforts.
Easy strategies set you up for success.
By Sally Kuzemchak, R.D., Prevention
The kitchen is the heart of your home, but it might also be at the heart of your unwanted weight. Everything from the size of your plates to the wattage of your bulbs has a direct effect on what and how much you eat, according to research in the Annual Reviews of Nutrition. Here are signs that your kitchen is sabotaging your waistline-and simple fixes to get the scale moving in the right direction:
Your plates are platter size
"Most of us make a habit of filling our plates and finishing what's on them," says Lisa Young, Ph.D., R.D., author of The Portion Teller Plan. But since the 1970s, dinner plates have grown 25 percent, to 12 inches or more in diameter.
Eat off a plate about 2 inches smaller and you'll serve yourself 22 percent fewer calories per meal, which can mean a 2-pound weight loss in one month, says Brian Wansink, Ph.D., director of Cornell University's Food and Brand Lab and the author of Mindless Eating.
Solution: Rethink your place settings. Use your salad plate to hold higher-calorie meats or pasta, and load your dinner plate with veggies, says Young. If you plan to buy new plates, the best size is 10 inches in diameter, says Wansink. "Any smaller, though, and you'll go back for seconds," he adds.
You love bright light High-wattage lighting can raise stress levels, stimulating your appetite and causing you to eat faster than usual, according to research reviews. On the flip side, too dim is no better-studies show low lighting lessens inhibitions.
Solution: Many modern kitchens have layers of light sources, from under-the-cabinet halogens to recessed lights around the perimeter and a decorative fixture over the table, says Joseph Rey-Barreau, a lighting designer in Lexington, Ky. When you're cooking, flip on as many lights as you'd like, but when it's time to eat, use no more than 240 total watts. That's the equivalent of four 60-watt bulbs in a four-light over-the-table fixture, for example, or six 40-watt bulbs in six high hats; with compact fluorescent bulbs, use 75 to 100 total watts. 
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