- Write down everything you eat and drink and give it to a friend each week.
- Drink 60oz water daily.
- Eat half-sized meals every 2-3 hours.
- Do 4 aerobic workouts this week (25+ minutes based on your abilities).
- Stop eating or drinking (anything caloric) at least 2 hours before going to bed.
This week’s goal is about pre-planning your snacks and meals. Many times we overeat because we find ourselves hungry and without food. Suddenly we are standing in front of the vending machine or the car is turning itself into McDonald’s drive thru. Either story ends badly.
This week is about planning your food from grocery store to mouth.
Grocery Plan
Make a grocery list based on your goals. For example, if you want to lose weight or prevent cancer, plan to buy enough produce to eat 2-4 cups vegetables and 1-2 pieces of fruit daily. Stock up on healthy foods such as lean cuts of meat, (soy)milk, cereals, whole-grain bread, sandwich fixings, broth-based soups, & perhaps a few low-fat frozen dinners for emergencies.
Avoid products with 10+ grams of sugar or 3+ grams saturated fat.
Cooking or Dining Out
Whether you plan on cooking or going to a restaurant, spend 5 minutes at the beginning of your day planning your food. What am I going to have for snacks, lunch and dinner? If you are going to eat out, decide where you’ll go and think about what you will order. You will be surprised how much this helps you succeed.
Daily Plan
If you leave home each day, bring food. Making your own sandwich and opening your own soup will save you money and calories. Simply packing vegetables and fruit in your bag nearly guarantees you will eat more of them.
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