When you eat is just as important as what you eat, and how you eat it matters too. If you absolutely suck at dieting, if you're not ready to change your dietary habits - do this bare minimum to improve life quality, even if you eat low quality food: #1. 16 hour fasting period every single day between eating. Sounds more brutal than it is, 8 hours here are spent in sleep. The challenge is to consume only water and no food 4 hours before and after bed. You can do this! If you can't do the full 16 hours right away: Every minute you spend without food after the 12 hour mark is extra success points for you, you can be proud of this. #2. Slow hydration (no gulping or chugging) during the day. No water before or after meals for 1 hour. Slow hydration means a gentle sip of room temperature water every 30 minutes or so. Especially important for people who don't like drinking water. Even one sip helps. When drinking, always sit down. Always. And when drinking - three sips with pauses between each. #3. Your first meal of the day is ALWAYS a hot meal. Very important. Break your digestive virginity (lol) with something easy to work through and break down into energy, and to dry out whatever dampness you have left in your body. #4. Fruits and sugar only when the sun is up. If there's no sun outside - don't do it. If you have to eat sweets - do it when the sun is shining. Sun is up = snacking is okay. Sun is down = snacking not okay. #5. When you do eat, eat WELL. Again, I'm not going to preach to you about what to eat - some people can't even afford to eat healthy and others struggle mentally to pull it off. But I will tell you this - eat well, go up there to your average daily intake. Don't undereat. Eat whatever you want but not whenever you want - this is a good foundation to build self-discipline. #6. 4 hours between big meals. Have your last meal be hearty and filling, don't just endlessly snack until fasting time is back. Eat well. Read the list again, it's really not that bad and absolutely doable. You can do it. If you struggle to fast in the morning, increase fasting hours in the evening - or vice versa. You can move these around. This is a basic formula you can build on, makes each meal feel rewarding, earned and worth celebrating. Over time, you can start looking at gradual dietary changes as well - once your discipline is stronger.