- Go to bed a little bit hungry, most nights.
- Take your portions then pack everything up. Make it harder to get seconds.
- Only eat 3 times per day (or two times, or once). Average person eats about 7.
- Eat until you are 7/10 full, not 9/10 full.
- Eat at half the speed.
- Serve your normal portion, then put back 20%.
- Learn to leave a bit of food on your plate.
- Serve half of everything you want. Go back – same thing.
- Compress your eating window a few minutes a day.
- Keep it more simple - one dish per meal.
- Plan your meals in advance.
- Don't eat past a certain time. (e.g. 7pm)
- Don't eat before a certain time. (e.g. 11am)
- Fast a full day on Sundays.
- Eat eight almonds one hour before each meal.
- Only eat salads for dinner.
- Cut out all sugar (or, cut it out on certain days of the week).
- Same with booze.
- Pick leaner cuts.
- Double your veggies.
- 30g of protein within 30 minutes of waking up.
- No carbs after 12pm.
- No white carbs (potatoes, bread, rice).
- Eat greens with every meal.
- Blend up a green smoothie in the morning (min 4 oz of leafy greens).
- Choose more natural forms of foods (e.g. orange juice > oranges, white bread > wheat bread).
- Learn 15 great healthy meals that you love and rotate them.
- Don't have treats in your house.
- If you have treats, lock them in a KSafe.
- If you have treats, put them in a place where you need a ladder to get them.
- Brush your teeth immediately after your evening meal.
- Walk 100 (or 500) steps after every meal.
- Metamucil before each meal (or one meal).
- Walk 7200 steps per day at least 6 days/week.
- Go for a 10 minute walk every morning.
- Workout every single day, just define a workout differently (5 minutes of stretching is ok). Don’t break the chain.
- Stand up every hour and do 100 steps.
- Whatever vice on your phone you are addicted to - only do it on the treadmill or Peloton or while walking.
- Take conference calls walking.
- Do the 7-minute workout every morning (again, be consistent).
- Review the menu and pick your meal before going to the restaurant.
- Have the restaurant pack half of your entree to go before bringing it out.
- Don't drink your calories. Or alternate with water.
- Wear a glucose monitor and keep it below 130 always.
- Wear a glucose monitor and don't eat until it drops below 89.
- Understand why you want to lose weight.
- Learn what real hunger feels like versus curiosity, boredom, etc.
- Understand what 100 calorie portions look like.
- Don't work near the kitchen.
- Store your booze in the garage and only take one can at a time.
