You don’t have to change your life as you know it today in order to get closer to your goals. Commit to yourself to make these 3 important changes that will bring you faster results and better health.

1. Choosing the right foods for your goal.

You’ve heard it all before… Eat protein, don’t eat those carbs, you have to eat fat but not that fat… Way too complicated…

One of the simplest ways to clean up your diet is to simply divide your plate into thirds and choose whole, unprocessed foods. For each meal, you want to have 1/3 lean protein, 1/3 fibrous vegetables, and 1/3 complex carbohydrates. To get your healthy fats, just prepare your protein and/or vegetables in a small amount of olive oil. Don’t worry too much about the details, there are too many. All you need to do is start somewhere and recognize the benefits of your healthier choices.

2. Pay attention to portion sizes.

Familiarize yourself with what a serving size is. You can start by ‘eye-balling’ (see the recommendations in your supportive nutrition guide) or even better, take out the measuring cups and spoons. This way, what you think you are eating is really what you are eating.

You may think your bowl of oatmeal is a 1/2 cup but if you use a measuring cup, you find that you actually just poured 2 cups. That means you were taking in 4x the calories you thought you were. It is all too common for us to underestimate what we eat, which can seriously affect your results. It will take a little longer when you measure everything out and write everything down, but it will really help put your eating in perspective. Doing so will make you more mindful before and while you eat.

3. Carry a water bottle with you everywhere.

You know you need to drink more water, but you never seem to think about it, right? We have the perfect solution for you. Carry a water bottle with you everywhere. Having it right in front of you will remind you to drink. You will develop a habit and then your body will ask for it. It just takes a little bit of practice to enjoy the benefits of this incredible source of minerals.