Step 1 -The Basics

Achieving success with this lifestyle change is impossible without the right tools and disciplined eating habits. This is not a diet, so do not begin this journey with the intention of “finishing” it and returning to binge eating. This is a permanent shift—one that requires dedication, commitment, and a sincere desire to walk in better health.

Below is a list of recommended tools and guidelines to help you stay on track and reach your goals:

1. Use a 7‑Inch Plate

• Food should never touch
• Food should never overflow
• Food should never be piled higher than 1/2 inch
• Only one serving per meal — no second helpings

2. Dessert Portions

• Desserts should be no larger than the length and width of your pinky + ring finger together
• Ice cream, pudding, custards, and spoon desserts = one small, level ice cream scoop
• Do not use oversized utensils to scoop servings

3. Eat at Least 5 Servings of Vegetables Daily

• Avoid corn more than twice a week
• Each serving = one level ice cream scoop
• Extra vegetables are allowed as long as the plate does not overflow or exceed 1/2 inch in height
• Avoid potatoes more than twice a week
  • Potatoes larger than baby/petite size count as two servings

4. Eat 2 Servings of Fruit Daily

• Choose two different fruits
• One serving each
• Eat half a banana — whole bananas are too large and will fill your plate

5. Drink 60 Ounces of Water Daily

Water will:

• Help you feel full
• Reduce snacking urges
• Hydrate your body for exercise
• Aid digestion and bowel movements

 

6. Be Mindful of Snack Sizes

• Popcorn contains oils and butter — limit to one snack‑size plastic bag
• Nuts are healthy but calorie‑dense — no more than 12 pieces
• Cookies: 3 small, 2 medium sized, or 1/3 of a large cookie
• Always remember the pinky + ring finger dessert rule

 

7. Avoid Alcohol

• Alcohol often replaces snacking
• Smaller meal portions reduce your tolerance
• Alcohol contains empty calories with little nutritional value

 

8. Meat Portions

• Portion size: no wider than the space between your index fingers, and no longer than your middle finger
• No second portions
• No more than 3 small meatballs
• Eat more fish than beef
• Nuts can substitute for meat
• Eat 3 proteins per day
• No more than 2 eggs in one meal
• Choose turkey/chicken bacon, sausages, hot dogs, and burgers
• Goat meat is lower in calories and fat than beef
• No more than 2 hot dogs, 4 chicken wings, or 6 fish sticks

 

9. Breads & Carbohydrates

• You may have 2 servings per day
  • Example: one bologna sandwich = your full day of carbs
• Use the ice cream scoop rule for mashed potatoes, potato salad, mac & cheese, rice, etc.
  • Scoop must be level, not overflowing
• Pasta: no more than twice a month, one moderate, level scoop

 

10. Processed Foods

• Avoid whenever possible due to high sodium, chemicals, preservatives, and added fats

11. Fast Foods & Restaurants

• Avoid fast food when possible
• If eaten, limit portions to kid’s meal size
• At restaurants, request a dessert plate and transfer your food
  • Same rules: no overflow, no touching, no more than 1/2 inch high

12. Sugar

• Avoid adding sugar
• Choose sugar‑free drink options
• Focus on meeting your daily water goal of 60 ounces

 

13. Avoid Cereal

Most cereals are high in sugar and preservatives. Try alternatives:

• Greek yogurt parfait (6‑oz cup) with fruit or berries
• Banana + boiled egg
• 3 pieces turkey bacon + apple + nuts
• Peanut butter on rye toast + fruit
• Cottage cheese + apple slices

 

14. Drinks

Acceptable daily drinks:

• Almond milk
• Low‑fat milk
• Sugar‑free coffee or tea

Occasional drinks (no more than 3 times a week):

• Gatorade
• Fruit juice
• Zero‑calorie soda

Additional Tools for Your Journey

These simple tools will help you stay accountable, track your progress, and stay motivated as your body and spirit begin to transform.

 

1. Notebook, Journal, Diary, or App

Use any notebook, journal, composition folder, or tracking app to record your daily calorie intake.

• A good starting point is under 2,000 calories per day

• If you’ve been dieting without success, 1,600 calories may be a better goal

• Always consult your doctor before beginning any diet or lifestyle change

Tracking your calories builds awareness, discipline, and consistency.

 

2. Body Tape Measure

A body tape measure costs as little as $6.00 and can be found online or in fabric stores.

Measure the following once a month, preferably before starting your journey:

• Upper arms

• Waist

• Hips

• Thighs

These measurements will show changes in your shape even when the scale doesn’t move. They also encourage you to build muscle as you notice your skin tightening after a month of consistent workouts.

 

3. Calendar

Use a calendar—paper or digital—to track the calories you burn each day.

• Use your phone’s pedometer or a fitness app

• Write your daily burned calories on the calendar

• Seeing your progress over the month keeps you motivated

• Your calendar will also help you estimate how many calories you need to burn to reach weekly or monthly goals

Visible progress builds momentum.