AMITA Health dietitian: Reboot your pantry for weight loss

Exercise is important for heart and lung health and maintaining weight, but when it comes to shedding pounds, it's what we do in the kitchen that matters more.

For many years, the gold standard for weight loss was eating less and exercising more, but recent research isn't supporting that theory, said Courtney Southwood, MS RDN LDN, registered dietitian with AMITA Health Weight Loss Solutions.

In fact, Southwood notes that most people overestimate how many calories they burn when exercising and underestimate how many calories they consume daily, meaning that many hours spent in the gym doesn't equal lots of pounds lost.

Southwood advises individuals to take stock of what's in their kitchens and focus on foods that fuel the body (non-starchy vegetables, whole fruits, fiber, protein and fat) to set their environment up for success.

When revamping refrigerator shelves, Southwood suggests focusing more on filling your kitchen with the foods you should be eating rather than struggling to avoid temptations and triggers.

When you focus on the foods you shouldn't have, you're more likely to feel deprived, which leads to feeling angry or resentful about your diet and ultimately results in people reverting to old eating habits. If you focus on the abundance of healthy options available to you and reframe your thoughts to, "I'm choosing to eat this versus, I can't eat that," you're more likely to maintain your new healthier way of eating.

Follow these tips to keep your focus on choosing healthier options in 2020:

Prepare for your grocery store trip

Southwood says 80 percent of food purchases are made spontaneously and often include refined, processed carbs. To avoid this pitfall, refrain from shopping when hungry, make a list and stick to it. Shop the perimeter of the store, which is where the fresh produce, meat and seafood departments are located.

Find healthier comparable replacements

Southwood says when people are craving certain foods, it's often not the food they want, but the texture and pleasure that texture adds to the meal. For rice and pasta lovers, for example, try swapping riced cauliflower for rice and edamame-based pasta for traditional wheat pasta.

If you crave sweet or salty foods, seek out similar flavors that won't spike your blood sugar. Try berries with a small amount of heavy whipping cream for dessert or a serving of nuts or seeds for a crunchy, salty snack.

A healthier alternative will satisfy your craving, prevent you from feeling deprived and keep your eating habits on track.

Be open to trying new foods and old foods in new ways

Southwood advises adults to try new foods prepared the same way at least three times before they determine whether or not they enjoy it. Also, be open to trying new ways of preparing old foods. A vegetable you didn't like steamed in the past may become a favorite when roasted.

• Courtney Southwood, MS RDN LDN, is a registered dietitian with AMITA Health Weight Loss Solutions.