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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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Taking your time to eat allows your brain to register fullness and helps prevent overeating.
Example: Set a timer for 20 minutes during meals to help pace yourself and enjoy each bite.
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Listening to your body's hunger signals and stopping when you're satisfied can help you control portion sizes effectively.
Example: Before you finish your meal, assess your fullness and consider leaving a few bites if you feel content.
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Preparing your meals in advance can help you control portions and make healthier choices easier throughout the week.
Example: Cook a batch of rice and chicken at the beginning of the week to use for quick lunches or dinners.
Incorporating a source of protein in every meal helps to keep you full and satisfied, making it easier to control portions.
Example: For breakfast, add Greek yogurt to your granola or include an extra egg with your toast.
Including a variety of vegetables in your meals adds volume and nutrients, while helping to manage hunger and portion sizes.
Example: At lunch, include a side salad or add steamed kale to your rice with chicken.
Staying hydrated is key to maintaining energy levels and can help prevent overeating by mistaking thirst for hunger.
Example: Carry a water bottle and aim to finish it by the end of the day, refilling it as needed.
