Plan to succeed by putting exercise on your weekly schedule. Then make it the highest priority item for that day. Do not accept other invitations for that time unless you can reschedule your fitness activity for a time that you know you will committ to.
I have been planning my meals and snacks the night before and doing food prep so that I know if I have any wiggle room if an opportunity for treat arises. This has helped me stay with in line my nutrition goals this summer and I hope to be in the routine by the time school starts again in the fall.
Refresh those basics!! I still believe in my pedometer ~ make those numbers go UP!
When you are planning your next meal, try logging it first. It will let you see exactly how many calories and nutrients you are about to eat, and how it will impact your ability to reach your goals for that day. If you don't like what you see, you still have time to adjust!
I have a notebook in Evernote with a separate note for each restaurant I visit and what the best options are for my diet plan in each. I don't write down the "best options" that I wouldn't like either - just what I'd actually order. With my smart phone, I have that custom reference to keep me on track.
I find that if I pack my food on the night before I get to work and track my food that night as well, that I am less likely to go over my calories for the day.
Start small, celebrate often! Just one baby step at a time!
Put your goals in writing in a planner or a piece of paper in a place where you can see it everyday. Having your goals in front of you in black and white helps you become accountable to *yourself* on so many levels. You're less likely to lose physical sight of your goals (compared to keeping them on the computer or on your phone)
Use technology & a "to do" list to help. I downloaded wunderlist (free) for my phone and it helps me manage goals... do 10 cruches a day, drink water, do 3 back stretches, floss, etc.
If I don't plan ahead I just seem to do whatever I "feel" like, which often doesn't equal ANYTHING on my goal list.
The perfect way to make sure leftovers get eaten -- schedule them in on the food planner when you add the original meal. It's easy! You can copy the food group directly over and, for me at least, I'm making my lazy work for me. I'd almost rather just eat the leftovers that I planned than remove all those foods and add in what I really ate. Double win: leftovers get eaten AND tracked!
Plan the night before what you want to eat the next day & get it out of the freezer ready. By the time you are ready to cook dinner the next day it will be defrosted.
Need a dress made, room or office designed, landscaping or an event photographed? Go to a nearby college and post what you need. Schools are filled with brilliant students needing to build a portfolio - many willing to work for free or, at least very cheaply. They get to build a body of work to help them when they graduate and YOU get work done at a low cost. I've had all of the above done by students and the work quality was amazing! I even rehired two after graduation for more work.
Treating myself to a dinner out with my hubbie is very important to me. My husband and I eat out only once a week so I plan for that day by reducing my calorie count the day before and after. I still try to make sensible choices and use the restaurant's caloric counts when they're available.
You need to plan in order to be successful. If you won't have time to make a healthy meal tomorrow, measure it out and cook it today. Making a shopping list, a meal plan, and a budget for your week in advance so that you won't be surprised in the end. Planning will help you to avoid problems in the long run.
I take my Sunday and focus it around my healthy plans for the week. I make a lunch for the week (even though the same lunch can get boring sometimes), and I plan for the dinners of the week. That way, I don't have to spend extra time in the mornings getting lunch ready, and I don't have to think at night when I get home.
I'm always on time for appointments and scheduled events, but for a while, I would allow myself to skip exercise. So, now I make an appointment, and schedule myself a time to do what I need to do! A planned activity and time can be much more effective than a "I'll do some exercise today" vision.
I use my myfitnesspal app on my droid to plan my meals a day ahead. I do it right before I go to bed so that I know exactly how long my breakfast will take to prepare and how long my lunch will take to pack. It also helps me keep from veering off track during the day.
Sorry Big "O", hope is not a plan. After not being active for almost a decade, I committed to a basic plan of getting back in shape. Starting from a basic framework, i received additional guidance from professionals and others that helped fill in the details. This includes a referral to the wonderful resources available at SparkPeople. Envision the future you want, start with a basic road map, commit, then engage and press on (and enjoy the journey)!
We mounted a fairly large white dry erase marker board in our inner hallway. Original thought was to have a place for kids to draw (they loved it). Over time, we all used it to leave messages for each other, make lists, post reminders. Kids are grown but message board is still used daily!
Every weekend I plan what my week will look like with my meals. I track them ahead of time and then use the sparkpeople tool to print out a grocery list. It's so handy. I find that when I do that I focus on just what I need when I go grocery shopping so I don't even get a chance to purchase something that may sabotage my efforts.
Planning and preparing my meals in advance allows me to also practice portion control for a successful week.