1. Use a smaller plate when dishing your meal. The visual will feel the same, but overall portions will be smaller 

2. Skip seconds. One and done at each meal 

3. Don’t clean your kid's plate. Leftovers go in the fridge, to the dog, or in the trash

4. Meal prep into measurable containers to predetermine portion sizes

5. Cut your meal in half. Enjoy the first half, then put the rest in a carry out for tomorrow’s lunch or dinner later that evening

6. Eat lean protein, vegetables, and fruit first – before starchy carbs or dessert

7. Don’t eat 2 – 3 hours before bed 

8. Drink 8 oz of water before drinking a soda or other sugary drink 

9. Limit Alcohol

10. Cook everything from scratch, especially sugary foods. You will consume less than purchasing store bought, ready to eat processed foods 

11. Eat a healthy meal before functions that will have tempting food. If you are not hungry, you will eat less of those empty calories

12. Drink half your body weight in ounces of water. Water speeds your metabolism up, while helping you have a full feeling