- Reading nutrition labels
If I come across anything new now, I read the label first. This acts as a friction to eat impulsively without knowing what it is. It also helps with portion control as I then tend to eat less of it.
- Starting my day with protein
Logging my daily intake for a few weeks showed me that I was just taking 30g of protein/day. This number was a real eye-opener for me. Now I’ve increased to more than 2x of it and it’s how I start my days.
- Weighing once a week
Numbers don’t lie. It’s easier to course-correct if you have fast feedback loops. I typically do it on a weekend morning after pooping. Note that weight is not the full picture. Track the body composition (% fat, % muscle, % water, etc.) over time. Get a smart scale for this.
Fitness is the best example for consistency. You can’t lose weight in 1 day. You can’t gain weight in 1 day. It’s a direct outcome of daily habits.