Chose 1 new habit every two weeks:

1. Eat slowly and stop at 80%

Try to take 15 minutes to eat your meal. I like to try eating with a smaller utensil, and put my utensil down when I am chewing.

Also do your best to eliminate TV or other distractions.. (cell phone) while you are eating!

2. Eat Protein Dense foods with each meal

Eat a palm size of protein with each meal!

3. Eat Veggies with each meal

Veggies not only supply a ton of micronutrients, they also add more alkalinity to your blood, which will help balance acidity from other factors. This balance will help reduce loss of bone strength and muscle mass.

Try and eat 1-2 servings of veggies per meal. 1 serving = 1/2 cup of raw chopped fruit or veggie.

Shoot for 10 servings a day, however, start with something you are comfortable with and work your way up.

4. If you want to burn fat, try not to eat processed carbs unless you workout! Make yourself work for them and earn them.

However, still focus on eating less processed carbs.

This is not a low carb diet, its a controlled carb diet.

5. Eat Healthy Fats Daily

Shoot for about 30% of your calorie intake from healthy fats. Don't feel intimidated by the percentage, you can get started by focus on adding monounsaturated fats (like extra virgin olive oil, avocados) and polyunsaturated fats (from nuts and fish oil supplements).

Every two weeks try to ADD a new habit, not replace the habit.

Once you chose your habit, make sure you have a journal where you track each meal to mark down if you followed through with your habit or not.

We are shooting for 80-90% success rate! Remember, everyone slip up now or then, but if you can follow this habit 80-90%, you'll be making improvements!