According to research published in Annual Reviews of Nutrition, everything – the size of the portions, to light of the room – directly influences what and how much you eat.

Regardless of how you fight you overweight or just want to eat healthier, the first step is to rearrange the kitchen so it really suits your needs, says Dawn Jackson Blatner, a spokes woman for the American Society of dieting.

The problem in the kitchen:

Serving Size . Since 1970-ies, the size of plates has increased by 25 percent. People tend to load up a plate and eat all of it, so it is understandable that more plates can also mean more weight.

Solution:

Eat from smaller plates . This will bring up to 22 percent fewer calories, which means that a month you can lose up to a kilogram. If you need to buy new dishes, opt for a medium-sized ones.

The problem in the kitchen:

Size of food packages . Studies have shown that people prepare up to 23 percent more food when they cook food from large bags or boxes.

Solution:

Buy products in smaller forms . Even if you are buying in stores where discounts are on quantity, try to take a small pack of biscuits, chips, candy and other junk food.

The problem in the kitchen:

Cookies are within easy reach . As soon as we see delicious food, one is tempted to eat it.A fine meal causes the release of dopamine, a chemical that contributes to feelings of pleasure and intensify the desire for specific foods, and gradually leads to weight gain.

Solution:

Remove the biscuits into boxes . Be good to yourself and cookies, chopsticks and candy store in a drawer where they will not be near the eye or hand. 

The problem in the kitchen:

Illumination . Strong illumination can raise stress levels, stimulate appetite and encourage you to eat faster than normal.

Solution:

Dim the lights. With This you will be more relaxed and will slow down your eating. Between meals, turn off extra lights in the kitchen. This may be a subtle signal that gives you the knowledge to the kitchen – is closed.