1. Eat only when hungry (if you would eat broccoli or dry, canned tuna, then you are likely hungry)
2. Eat half your regular portion - you can always come back for more
3. Eat within 30 minutes of becoming hungry (or you will overeat)
4. Have healthy alternatives (everywhere: work, car, etc.)
FOLLOW THE 80/20 RULE
80% OF OUR LIFESTYLE IS FOOD
20% IS EXERCISE
EASY TO REMEMBER - EASY TO DO
Start with one minute per day of exercise...that's it! Run outside for 30 seconds and back in - that's 1 minute. Better to be consistent than to increase the duration.
Once your body gets into the groove of one minute per day, it will be easy to double that after a week and double it again another week later and so on
Only eat when actually hungry. Have a hard time discerning that? Would you eat plain broccoli? If you answered "yes", then you are probably hungry
WE NEED TO RETRAIN OUR BRAINS
We are time-based instead of hunger based; eating according to the clock
We have limiting beliefs about food like, "eat many small portions to keep your blood sugar levels up"
We eat out of habit/routine instead of true hunger