Home environment

Optimizing your home food environment for fat loss and health will make reaching your goals much easier. The general idea is to make healthy food as easy to see and get as possible and not so healthy food as hard to see and get as possible.

Some extra detail is provided below. The list is big, and it can be overwhelming; you don’t have to think about everything. But it’s still good to read it and try to remember a few things that are most likely to help you. Most importantly, by reading this you will understand the underlying logic of what's being achieved; you don't have to "memorize" each item.

Kitchen

• No television in the kitchen

• Food prep areas well lit

• Hide potentially problematic appliances (e.g. toaster)

• Don’t have unhealthy foods visible (e.g. cereal boxes, baked foods)

• Have healthy and/or low-calorie foods visible and easily accessible (fruit bowl and nuts in the middle of the kitchen table or counter)

Refrigerator

• Precut vegetables, fruits, lean proteins, and other nutritious options on the center shelf

• Nutritious options are in see-through containers or clear wrap

• Less nutritious or high-calorie options are in opaque containers or aluminium foil

• The most nutritious snacks are on the front middle shelf

• Less nutritious or high-calorie snacks are located in the back or the lower sides

• Eliminate sodas, fruit juice, or other calories dense, low nutrient drinks in the refrigerator

Freezer

• Cut frozen fruit or vegetables are bagged or in a container

• Nutritious foods are in transparent containers of plastic wrap

• Other leftovers are in aluminum foil or opaque containers

• The most nutritious foods are in the front middle location

• Tempting foods, indulgent foods less nutritious options are in the back or lower sides

Cupboards

• The most nutritious foods are in the front middle location

• Tempting foods, indulgent foods less nutritious options are in the back or lower sides

Dishware

• Plates and bowls should be small

• Glasses tall and thin

Pantry

• The pantry is not located in the kitchen

• The most nutritious foods are in the front middle of the shelving

• Cans of vegetables, soups, and other low-calorie nutrient-dense foods are in plain view

• Tempting foods, indulgent foods, or less nutritious foods are in the back or the lower sides

• Tempting foods, indulgent foods, or less nutritious foods are not stockpiled

• Counters No cookies, candy, soda, crackers, etc on the counter

• Low calorie nutritious on the counter

Dining table

• Eating occurs at the designated table

• Television is turned off during eating

• Phones aren’t used during eating

• Vegetables are served/eaten first

• The serving bowls for foods other than vegetables are located a fair distance away from the table

• Serving spoons are tablespoon size or smaller

• Cold beverages (except water-optional) are served in tall, narrow glasses

• No soft drinks or other calorie-dense drinks are on the table TV room

Snacks

• If there are snacks in the TV room they are located a fair distance from the seating area. You shouldn’t be able to reach them while sitting.

• Snacks are eaten from bowls, not from bags or original containers

• Snacks are eaten from small bowls or plates

• Any empty snack or candy wrappers are left within view until snacking is over.

• Beverage bottles or containers are left within view until snacking is over.

Home office or computer room

• If there are snacks in the home office or computer room they are located a fair distance from the seating area. You shouldn’t be able to reach them while sitting.

• Snacks are eaten from bowls, not from bags or original containers

• Snacks are eaten from small bowls or plates

• Any empty snack or candy wrappers are left within view until snacking is over.

• Beverage bottles or containers are left within view until snacking is over.