Permanent Behavior Changes for Long-Term Success

• Plan to eat 3 small meals and 2 snacks daily
• Make sure protein is the primary focus
• Set aside 20-30 minutes for planned meals and 10-15 minutes for snacks
• Eat slowly
• Take small bites
• Chew thoroughly (puree consistency)
• Avoid skipping meals
• Avoid drinking with meals, and wait 30 minutes after meals to drink
• No eating 3 hours prior to bed