ABCD: When dining out, decide ahead, of the Fab 4 which ONE will you choose? Either A: alcohol OR B: Bread (or chips) from the bread basket OR C: carb-heavy starchy side OR D: dessert. No dabbling. No negotiations.

Give up needing something sweet to end my meal. For the next 4 nights I will have tea instead of dessert, to break myself free from the prison of the story, "I have a sweet tooth." You can do ANYTHING for 4 days. And taste buds change and die after 1.5 weeks. You can retrain your taste.

Today I will drink 64 oz. throughout the day, using my urge to pee as a cue to chug water, then give myself the "reward" of going to the bathroom. Hello, water cycle!

If I’m not hungry but want to eat, I’ll set a 90-Second timer and name what I'm feeling, open to feeling it, and witness as the sensations pass through me. 

Create a weekend eating plan that you love! More on this in the WTF SECTION OF YOUR MEMBERSHIP

Having the go-to powerhouse Chariots of fire foods in the house: checking each morning that I have options for later when I'm out of energy. 

Pre-planning dinner in advance. Hello, Slow-cooker! 

Went to bed a little hungry, paying attention to physical hunger, waking up excited and hungry for breakfast vs. still full from last night

Soup or broth before meals

recording what I consumed no matter how ugly! Because when you stop reviewing your dailies, you've got a"double ugly." The break off plan but also the break in the automaticity of the daily/nightly habit!

Dinner out does not have to be a party each time! If i eat out this week, I'll make chariots of fire food choices simply to create evidence that i can dine out and savor so much more than just food, with weight loss to show for it.

Intermittent Fasting

Prep the week’s dinners on Sunday night so my weeknights are less busy.

Put a bowl of cut veg and easy to reach for proteins toward the front of my fridge so it’s the first thing I see when I want a snack. Deviled eggs, anyone?

Prep my breakfast ingredients before going to bed each night.

Over coffee each morning, I’ll search the web for healthy meal inspiration.

Getting in my protein: deciding exactly how many grams I plan to eat each day and making that my focus. FYI: Take your ideal body weight...that's how many grams of protein I aim to consume daily. If I want to weigh 123 lbs. I aim to consume 123g of protein daily.

Cutting out the alcohol and dessert and limiting to once per week. If I want to say "yes" later, I'll say "no" now, in anticipation.

Portion out my go-to snacks when I get home from the grocery store (with gum in my mouth!).

Prep my lunch the night before 4 times this week.

Eat at least one vegetable with breakfast each morning this week.

Plan to eat an indulgent food using the "deliberate deviation worksheet" (it's part of the course curriculum).  create anticipatory pleasure knowing I’ll have it later. And create balance with what I’ll eat the rest of the day. Absolutely zero guilt.

Pre-PLATE my dinners in the morning, so all I need to do is heat + eat when i'm tired and hungry later in the day.

Batch-prep my breakfasts so I have enough ready for 4 days. Hello, tray of crustless quiche muffins and protein chia pudding bowls!

Take photos of meals and snacks and set aside 15 minutes at night to add them to the nightly section of my daily/nightly sheet.

Before I go to sleep, I will write a J.BALDS blueprint for the following day (pre-tracking).

Before I eat, I will make sure I'm seated in a chair (not my car, not standing and eating over the stove, not reclined in front of the TV).

When I eat, I will set a timer for 10 minutes and pay attention to my breathing, my senses, putting my utensils or hands down between bites, checking in periodically to ask, "Have I had enough yet?"

Build a box, or designate a bin or area of your fridge that says "eat this first" and fill it with proteins to reach for first: Chicken salad, egg salad, deviled eggs, chomps, jerkey, lupini beans.