“A journey of a thousand miles begins with a single step”

- Lao Tzu

Making small, lasting changes can feel overwhelming when you focus only on the end goal. But success starts with simple, sustainable steps. Here are three easy nutrition habits you can start today that will create a big impact in your health and fitness.

1. Eat Slowly

Eating slowly helps you recognize when you're full and can help prevent you from over eating. When you eat too fast, it's easy to consume more than your body needs before your body tell yo its full. Plus, eating slowly helps with digestion and keeps you feeling satisfied longer, reducing the urge for unnecessary snacks between meals.

Try these simple strategies:

• Put your utensil down after each bite, chew thoroughly, and swallow before taking the next.

• If you're eating with others, find the slowest eater at the table and match their pace.

• If you’re eating by yourself, set a 20-minute timer and challenge yourself to make your meal last.

2. Stop When You're Satisfied

Your body gives you signals when it’s full, just like it tells you when you’re tired or need to use the bathroom. The problem? Many of us aren’t in tune with these cues. Eating slowly (habit #1) makes it easier to recognize them. Have you ever taken a deep sigh during a meal? That’s often your body’s way of saying, I'm good!

Practical ways to listen to your body:

• Think of satisfaction as being full enough to go outside and be active without feeling sluggish.

• If you're unsure whether you're still hungry, pause for five minutes before taking another bite. If you still feel hungry, eat more. If not, you’ve had enough.

3. Prioritize Protein at Every Meal

Many people don’t eat enough protein, and it can be a game-changer. Protein supports muscle recovery, helps create hormones, and keeps you feeling fuller longer—especially important if you're trying to lose weight. A full serving is about the size of your palm (roughly 20-25g of protein).

Make it easy with these tips:

• Plan your protein sources the day before so you’re not scrambling at mealtime.

• Batch-cook protein for the week—grill, bake, or sauté 6-8 chicken breasts at once to have ready-made meals.

• Keep high-protein snacks on hand, like Greek yogurt, hard-boiled eggs, or cottage cheese.

Small Changes = Big Results

These three habits may seem simple, but they add up to lasting results. Try focusing on one at a time, and once it feels natural, layer in the next. Sustainable progress comes from small, consistent actions—not drastic changes.

Which habit will you try this week?