1. Clean house
   Are there certain foods that trigger you to overeat or tempting foods that you know aren’t good for you? Get rid of them; throw them out, give them away, or hide them. Then stock up on the foods that will support your health and weight loss, like fresh and frozen fruits and vegetables, low-calorie beverages like sparkling water and tea, lean proteins, and whole grains.
    
2. Make Plans
   Whether you buy a weekly planner or use the calendar in your phone, start planning in your healthy habits. Write down when you will exercise, even if it’s just a short walk throughout the day. Plan ahead when you will cut and prep some fruits and vegetables for easy grab-and-go snacks and sides. Planning ahead will make these behaviors more likely to happen and eventually become habits.
    
3. Dress for success
   You’re more likely to get moving if you already have the right shoes on. Wear your sneakers throughout the day so you can squeeze in short walks whenever your schedule allows. Even just 10 minutes can help boost your energy and mood.ⁱ
    
4. Stay hydrated
   Our body is roughly 60% water, so it’s no wonder we need to stay hydrated to ensure our body is functioning optimally. Buy yourself a large reusable water bottle and keep it with you at all times. You can keep track of your water intake in the HMR app. Aim for at least 64 ounces a day.
    
5. Shop smart
   Make a grocery list ahead of time including lots of fruits, vegetables (fresh, frozen, and canned), whole grains, and lean proteins, and then stick to your list. Never go to the grocery store hungry; be sure to have a snack or HMR Shake ahead of time, so you’re less likely to grab tempting foods just because you’re hungry. Spend most of your time in the perimeter of the grocery store (produce, meats, and frozen foods).
    
6. Get some shuteye
   Set your bedtime 7-8 hours before you need to wake-up. Getting sufficient sleep may help you eat lessⁱⁱ and keep your energy steady throughout the day. Limit screens 30 minutes before bedtime and try to do something calm to relax yourself like reading or meditating.
    
7. Take it slow
   Eating more slowly may help you feel more satiated and prevent overeating.ⁱⁱⁱ Try sitting at a table with no distractions, and putting your fork down between each bite. You may even enjoy the flavors of your meal more than if you were to inhale it quickly.
    
8. Rally your troops
   Speak with your family and loved ones about your goals and ask for their support. This can also add an extra layer of accountability.

Every new behavior you add into your life can have a powerful impact on your health. Even small changes can have lasting effects and become habits.