This is by means an all-or-nothing list. If you can take just one or two of these lifestyle changes, it can make a noticeable difference in how you feel every day. Essentially, these are listed in order of potential biggest to least impact.  So begin at the top and work your way down. Pay attention to how you feel when adopting these changes, but most of all, be patient with yourself.  Here they are:

1. 1.  Drink your water—gradually increase your intake of filtered or spring water until you reach ½ ounce per pound of body weight per day.
2. 2.  Small, frequent meals —Eat every three to four hours, even if it’s something small and even if you are not hungry.
3. 3.  Don’t go to bed hungry—even if it’s late, eat something small like 6 ounces of Greek yogurt or 8 ounces of protein shake.
4. 4.  Eat your veggies—two to three times daily, preferably leafy greens and cruciferous ones like broccoli, kale, cauliflower, asparagus, and spinach.
5. 5.  Take omega-3’s—Incorporate 1 tablespoon of cod liver oil or flax seed oil into your morning routine.
6. 6.  Avoid flour—limit your consumption of flour-based foods (cereal, pasta, bread, bagels, crackers) to once or twice weekly.
7. 7.  Prevent binging—eat a high protein meal or snack before you go to a party or social gathering.
8. 8.  Plan your cheats—choose one day per week when you can have what you crave instead of giving into temptation.
9. 9.  Minimize the damage—if you succumb to a binge or overeat, on the following day eat half your normal amount of carbohydrates and increase your protein portions by half.
10. 10.  Keep a diet journal—record what you eat and how you feel two hours later to foster awareness.