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These habits are your simple daily actions to help you hit your goals. Focus on these each day — small actions lead to big results.
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Take your time to chew and enjoy your meals, which can help you recognize fullness cues.
Example: Set a timer for 20 minutes during meals to ensure you eat slowly and savor each bite.
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Listen to your body and stop eating when you're about 80% full to prevent overeating.
Example: Use a smaller plate for your meals to help visually cue when you’re satisfied.
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Prepare your meals in advance to control portions and make healthier choices easier throughout the week.
Example: Cook a batch of chicken and rice on the weekend, portion them into containers for easy access during the week.
Incorporate a source of protein in every meal to support muscle growth and maintain fullness.
Example: Have eggs with your oats at breakfast, and include chicken or turkey in your lunch and dinner.
Focus on consuming low-fat protein sources to manage your calorie intake while getting sufficient protein.
Example: Include turkey mince and chicken in your meals at least five times a week.
Stay hydrated by drinking enough water throughout the day, which can also help with portion control.
Example: Carry a water bottle and aim to refill it at least four times throughout the day.
