Set Up a Healthy Kitchen

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Eating well and managing your weight come a lot easier when your surroundings are your ally. Take the classic advice: Leave a bowl of fresh fruit out on the counter. That way, the theory goes, you're more likely to grab an apple when you want a snack. It's common sense—and it's also science: One study found that people who did just that had a lower BMI than people with cookies, candy, or soft drinks out for all to see (and eat).

You'll find some great strategies in your WW FreestyleTM weekly for turning your kitchen into a wellness ally. Along with those tips, consider what not to have, or at least what to downplay. Things like cookies, ice cream, and other foods high in added sugar and/or saturated fat are best out of sight; if you have no potato chips in the house, you won't eat them. There's more to the streamlining approach than just getting rid of challenging foods, though. Keeping your kitchen neat and organized can also nudge you to healthy choices, while a messy, cluttered space can lead you in the opposite direction—maybe because clutter can trigger stress, which can be a factor in overeating.

It's not just your cupboards and fridge that can help you stay on track. Set up other spaces in your home for success. Revamp the family room by clearing out the snack table and bringing in some hand weights and maybe an exercise ball so you can move while you watch TV.

Your bedroom is another place where calm can help: People who are consistently sleep-deprived are more likely to be overweight. So create a sleep-inviting haven by banishing the TV and laptop. Room-darkening shades can help, too.

And clear the decks (or desks!) at work. The vending machine. The working lunch. The Friday pizza run. When you’re faced with such distractions, here's help navigating these treacherous waters!