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1. Cook/prepare 90% of the food you eat, meal prep for 5 days on Sunday. Mostly vegetables, some meat/protein, few carbs. Eat more or less the amount of calories you can burn in a day. Drink (almost) nothing but water. Caffeine only in the morning. 2. Don't consume any junk food (soda, beer, pizza, pasta, donuts, bagels, cookies, sweets, fast food, processed foods, etc), except once a month for a cheat day. 3. Only eat 2 meals per day, lunch and dinner, spaced out by 4-5 hours, with zero calories before lunch or after dinner. 4. Exercise moderately (walk/jog, bike, play sports, etc) 4-5 days per week, use audiobooks and podcasts to make it enjoyable. Ramp up to more strenuous sessions very slowly, over time. 5. Sleep consistently at the same hours every day of the week, for ~8.5 hours. 6. Get a bluetooth scale and monitor yourself on your phone. 7. Do bodyweight exercises like push ups, lunges, etc as much as you feel like you can throughout the week. |