Try the three Ws — where, with whom, and when — for your winning weight-loss effort.

Where: Eating at home is associated with eating less fat and fewer added sugars and syrups. And undistracted mealtimes (no TV or digital devices) create more mindful eating, so you don't overeat.

With Whom: Family dinnertimes can reduce the risk of obesity for adults and children. For lunch, eat with folks who are nutrition-minded; it makes smart choices easier.

When: Establish an eating schedule. Constant grazing (a formerly advocated eating style) leads to a bigger waist size.

Eat breakfast, and have lunch around the same time daily. Consider trying a five-days-a-month reduced-calorie eating plan.

Eat home-cooked meals, and allow three hours between dinner and bedtime. An erratic eating schedule may mess up your body clock (circadian rhythm) and interfere with appetite control, metabolism of fat, and cholesterol and glucose levels — big risks for obesity and heart disease.

More study is needed to quantify precisely the effects of erratic eating schedules, but we're confident that a calm, orderly eating routine provides big health benefits.