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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 eat, savoring each bite, which helps with digestion and recognizing fullness signals.
Example: Set a timer for 20 minutes during meals to encourage slower eating.
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Stop eating when you feel about 80% full to prevent overeating and maintain a healthy weight.
Example: Before finishing your bowl, pause and assess your hunger level to decide if you need more.
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Prepare meals ahead of time to control portions and make healthier choices easier during busy days.
Example: Cook a batch of soups or stews on the weekend and portion them out for lunches throughout the week.
Incorporate a source of protein in every meal to help keep you satisfied and support muscle maintenance.
Example: Add grilled chicken or chickpeas to your hearty soup or bowl for dinner.
Include at least three servings of vegetables in your daily meals to boost nutrition and fiber intake.
Example: Add a variety of vegetables like spinach, carrots, and bell peppers to your soups or bowls.
Make sure to consume at least two servings of fruits each day for essential vitamins and natural sweetness.
Example: Have a banana and a handful of berries with your yogurt or overnight oats for breakfast.
