Health

each meal - serving of protein, colorful veg, smart (complex) carb and healthy fat.

protein serving size - palm of hand (men, athletes can have 2)

colorful veg size - balled fist

smart carb size - cupped hand (men, athletes can have 2 - see what works for you)

healthy fat - size of your thumb (includes butter, nuts, other fats - again men, athletes 2)

most important is protein and 5 servings of colorful vegs (fruits ok, but vegs better) per day and to eat SLOW. chew 20 times for each bite.

if you get in these few habits (try for 3 weeks) you should see results. if you have a craving for crap eat a meal described and then if you still feel the craving go ahead. it isn't going to go away so just handle it by enjoying it - eat it the same way, slow and really taste it. enjoy and go on with healthier at next meal.

once you are regularly getting enough protein and 4 or 5 servings of colorfol vegs you will feel satisfied and have less cravings. it is about changing habits and not dieting. diets don't work. counting calories is highly inaccurate and doesn't work.

try to get 20 minutes of physical activity 3 days per week. get outside in nature. almost everybody can do these simple habits. no pressure to overdo things then crash and quit. one small. change at a time. start with the protein or the eating slow. start with one meal today. do the small change for 2 weeks then add another.