Time management for weight management
If you fail to plan you plan to fail……..
Planning is the best strategy to help you get closer towards your health goals. The most successful people are those who are organised and who have planned their steps succeed.
Consider the obstacles you have met in the past. Now, this time, try not to let them get in your way, because you know what to expect and have a plan to work around them.
Make a weekly plan
On maybe a Sunday evening, plan your week. Look at the foods you will eat, what you will need to do this. Plan your shopping and make a list, so you have what you need.
Plan your activities and workouts for the week, and the times that you plan on doing them. Try to block out some time in your diary during the day for a quick movement break – even 10 minutes is worth it, even just to stretch our your back, neck and shoulders.
Have general plans
Have a plan for when you get the urge to visit the fridge or reach for a favourite snack. What will you do when you get a craving? Do something to take your mind off it, a walk, brush your teeth, a glass of water, call a friend, pick up a magazine, fold the laundry…..
Make plans for the following day
Often when you are already into the day, it’s too late to plan, particularly if you have a hectic work schedule. Prepare food and snacks, so you don’t go off the rails.
Put out your exercise gear out the day before to remind you of your plan and so that its nearby if you have a change in schedule that gives you some unexpected free time
Daily food/exercise diary
Being aware of your eating habits is the first step towards change. Just 5-10 minutes each day will help you identify areas that need attention. Keep it handy and write down what you eat and drink as you go along, not at the end of the day.
Equally noting where your exercise journey started and were it has progressed to , is a great motivator to keep going
Weekly summary
At the end of each week. You could mark each item that does not fit in with your goals in red (high fat, high sugar, too big portion, alcohol). Hopefully, the marked items decrease as the weeks go by. Also, notice what got in the way of your activity and plan around this for the following week.
Make peace with food
The negative messages surrounding many foods can lead to strong mental barriers about all food. Don’t focus on what you are not supposed to eat, but on the positive, delicious and nutritious varieties of food that you are now going to eat. See food as your ally, not your enemy. Consider the wonderful health-giving properties many foods have and feel good about including them in your diet.
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