- Sit down for all meals, even snacks
- Clear kitchen/pantry/drawers of all tempting foods (this is HUGE)
- Serve food on smaller plates/bowls (pick ones that will be “yours”and always use them)
- Whatever you put on your plate is all you are going to eat ( NO seconds!)
- Leave extras in the kitchen so you won’t be tempted (no more “family style”)
- Eat plenty of raw veggies (not just carrots). Can dip in small dish of hummus
- Count out 20 raw almonds for a snack (that’s all!)
- Drink lots of water…can drink carbonated lemon or lime water instead of sodas (no sodas not even diet soda)
- Drink juice in a tall-thin glass and add ½ water. (not at all is best)
- NO “tempting” foods on counter or in sight!
- One string cheese and an apple is a good snack
- Eat “light” whole wheat bread
- Try eating a sandwich but roll “insides” in large lettuce leaves instead of bread
- One hardboiled egg is a good snack
- Try eating at least 10-15 grams of protein at breakfast. Less cereal, pancakes and more protein. (keeps you full, less cravings)
- Eggs can accomplish this! Scramble in a glass bowl and can cook in microwave if short on time…they look weird but taste the same!
- Protein smoothie: ice, whey protein powder, milk of choice (almond, rice, etc) small banana, tablespoon of nut butter, blend…Drink as a meal replacement
- Freeze a cup (literally) of grapes and have for dessert at night
- Eat slowly
- Eat to 80% full
- STRIVE TO MAKE GOOD, CONSCIOUS CHOICES AT EVERY MEAL BOTH IN QUANTITY AND QUALITY
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