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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 while eating to enjoy your food, which helps with digestion and satiety.
Example: When dining out, set your utensils down between bites to slow down the pace.
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Listen to your body's hunger cues and stop eating when you're moderately full to prevent overeating.
Example: Before finishing your meal at a restaurant, check in with yourself if you're still hungry or satisfied.
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Drink water consistently throughout the day to stay hydrated and support your overall health.
Example: Carry a water bottle with you and sip on it during your lunch and dinner outings.
Incorporate a source of protein in every meal to help keep you satisfied and support muscle health.
Example: When having a bowl of ramen, add some grilled chicken or tofu to enhance the protein content.
Aim to include at least three servings of vegetables each day for essential nutrients and fiber.
Example: Include a side salad with your banh mi or steamed vegetables with your dinner from a restaurant.
Incorporate two servings of fruits each day to provide vitamins and a natural sweet treat.
Example: Have a piece of fruit, like an apple or banana, as a quick snack or dessert after lunch.
