A sticky note on fridge

5 household items that will help you shed pounds

When people decide it’s time to lose weight, they often invest in pricey items like treadmills and body-mass scales.

While those expensive tools can be helpful, you might not be aware of some terrific weight-loss tools …


Yes, they’re probably sitting on your shelves and in your cabinets right now.

Want to know what they are? Read on.

#1 A pad of sticky notes

Put them on your bathroom mirror, your refrigerator door, your front door, with motivational sayings — perhaps “You’ve lost 10 pounds already!” or “Don’t you feel great at a thinner weight?”

In one study, university researchers completed a nationwide survey of more than 1,100 adults who successfully lost excess weight and kept it off.

Participants were asked about their typical habits, including their thoughts or self talk.

Among the habits significantly linked to successful weight loss was thinking about progress made and goal weight, as well as thinking about how much better they’ll feel when they lose weight.

What better way to keep your focus on these skinny thoughts than to write them down and post them in plain sight!

#2 Picture frame

Dig out the family photo albums, or, if they’re more recent, click through the photos saved on your computer. Find a picture of yourself when you were at a healthy weight and put it in a beautiful frame.

Keep it in the kitchen or your bedroom, and use it as inspiration. You CAN look like that again!

#3 The DVR remote

Unfortunately, the boob tube is full of commercials peddling sinfully seductive treats. Whether they’re selling your favorite chocolate bar or a local restaurant’s calorie-packed signature dish, commercials can derail anyone’s resolve.

In one study, researchers found that women who watched television commercials about food were more likely to think about food. Among women who were overweight, watching food commercials not only increased thoughts about food, but triggered food cravings and the desire to eat.

Technology is good for one thing … to fast-forward through those bad boys and get to the next part of the show.

#4 Snack-sized containers

I’m not someone to pass up a bargain. But bringing home mega packs of even healthy things — like nuts, unsalted popcorn or fresh berries — makes it too easy to overdo it.

In fact, researchers at Cornell University found that when people buy huge packages of food, they eat twice as much in the first 8 days after they get them home.

So I’ve found that instead of keeping food in its original container, I divide items into snack-size reusable plastic containers (BPA-free, of course) for instant portion control.

Some good portions:

  • About 15 raw cashews
  • About 3 cups of popcorn
  • About ¾ cup fresh blueberries
  • About 15 pretzels

#5 Digital kitchen timer

Use any digital timer to make your breathing exercise to control cravings.

When you’re stressed and reaching for a double fudge brownie sundae, this dollar item is a great tool to use for deep breathing exercises.

Any time you feel the need to stress eat, set your timer for 30 seconds. Breathe in through your nose for a count of 4, and hold for 2 seconds, then exhale through your mouth.

Repeat 4 to 5 times until your timer goes off. When you hear that buzzer, you probably will not even crave that ice cream anymore.

My personal favorite? I like to stash a few nonperishable noshes in snack-sized containers in the car or my desk drawer. Almonds are my favorite. What are your favorite snacks?

Steve Sisskind, M.D.

Hi, I'm Dr. Steve Sisskind, Chief Medical Officer & Founder at RealDose Nutrition.

As a young physician, I struggled because my patients came to me with serious health issues, but I didn't have the right tools to help them. Medical school taught me how to put "band aids" on their symptoms with drugs and surgery, but not how to address the root causes of their problems.

Years later I discovered a better approach... based on the fundamental idea that the power of nutrition can transform your health and vitality. But there's a lot of confusion... What foods should I eat? Which supplements should I take? What does the science say?

I have dedicated my life to answering these questions... And I share this knowledge with you every day here at RealDose Nutrition.

I invite you to connect with me by joining my free private community. I've helped thousands of people and I know I can help you too!

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1. Sciamanna CN, Kiernan M, Rolls BJ, et al. Practices associated with weight loss versus weight-loss maintenance results of a national survey. Am J Prev Med. 2011; 41(2):159-66. PMID: 21767723.

2. Kemps E, Tiggemann M, Hollitt S. Exposure to television food advertising primes food-related cognitions and triggers motivation to eat. Psychol Health. 2014:1-14. PMID: 24773418.

3. Wansink B. Environmental factors that increase the food intake and consumption volume of unknowing consumers. Annu Rev Nutr. 2004; 24:455-79. PMID: 15189128.

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  1. Your product and tips have been very productive for me thank you for all you do !

    • Dr. Steve Sisskind

      Hi Rod,

      Thank you for writing in and for sharing your thoughts! I am glad you enjoy the articles. Please feel free to share these with your friends and loved ones. Have a healthy day!

  2. I,ve really been on a walking kick,,,maybe on the obessive side,,,but,,I,ve had results in all areas clothing looser,,blood pressure lower and an over all better attitute,,Thanks,,,Mary

  3. Your product, Real Dose does NOT work, even with additional exercise and portion control.

    • Dr. Steve Sisskind

      Hi Diane,

      Thank you for writing in and for sharing your experience with us! I am terribly sorry that you have not achieved the desired results from using our product. We understand that results do vary for every individual and a number of factors such as an underlying medical condition, stress or anxiety, and even something as simple as lack of sleep can hinder your weight loss progress. That said, I do hope you continue your healthy diet and lifestyle as well as your journey to better health. I thank you again for sharing! Have a healthy day!

  4. What I do is do some exercises or take a good walk and think about things that need care especially if someone I know needs help or encouragement.

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