Without planning, one's goals of adding more exercise and vegetables to one's day are doomed for failure. The challenge with planning, however, is planning is also a major behaviour change that poses as a barrier for many people. Not only are they faced with the challenge of dropping the diet pop and reaching for more broccoli, but they have to take the time to sit down and plan for it. How the hell am I going to be able to sell this message? It ain't gonna be pretty.
At the moment, I am learning that planning ahead of time is the only way I will eat well. It's only been 1.2 weeks since I embarked on my "Kathi 2.0" program, but last night was the first night I really surprised myself on how serious I am taking it. I cooked quinoa burgers for tonite knowing I wouldn't have the time later AND made a few wraps for lunch the next day (after getting home from work at 8:30pm). For me, that's a huge step in the right direction as I would normally hit the couch. So I know how challenging planning can be. I don't have a huge schedule, but I have a huge lazy-streak in me and would rather watch Criminal Minds on Sunday night than make lunch or dinner for Monday (although I may rethink this as Criminal Minds is giving me nightmares).
So my suggestions for those who struggle with the planning thing looks like this...
1. Find some time (30 minutes) on Sunday to sit and figure out the lunch / dinner menu for the week.
2. Go grocery shopping before the week starts so you have everything you need for the week.
3. Note your successes and "failures" as you go through your week. What worked? What didn't?
4. Keep your mind focused on the end result. What are your motivations for making this change? Keep your mind on that.
5. If you fall off the planning wagon...get back on it the next day. Keep trying, you will succeed.
|A planning template, like this one, is available on-line. Just google "menu planner" |
or make up something that works for you.