I plan my meals - Planning Might Also Help You

I plan my meals almost every day.  Before you say “That’s too much work” or tell me that you would “rather be spontaneous”, I'll explain how planning ahead of time helps with weight loss and keeping off that weight. 

Planning is easy.  When I plan ahead of time, I make decisions about what I am going to eat with the rational part of my brain - the part that is able to think about what foods will help me to stay healthy. I make better food choices when I plan ahead of time.   

When I don’t plan, if I’m very hungry, or tired, or stressed, or bored, I’m more likely to grab the first sugary food I see. My primitive (not rational) brain wants the dopamine rush that it gets when I eat something with lots of sugar. Then, because I’m still tired, or hungry, or stressed, I  will overeat that food that I don’t need, because “It tastes good” or “It’s making me feel better” or "It's giving me energy".

When I decide ahead of time what I’m going to eat, there is no drama.  I've made my plan and I follow it. I’ve got my own back, because I've decided that my future goals are more important than eating something right now that isn't on my plan. I only put foods that I enjoy eating on my plan.  Even if I really want the doughnut, or cookie, or candy bar, I’ve learned how to follow my plan and override the messages from my primitive  brain. It takes practice - and sometimes coaching - to learn how to listen to my rational brain - most of the time. I can eat any food that I want – as long as I plan to eat that food - ahead of time.  And I do put ice cream, and cookies, and fried foods on my plan - but only some of the time. I also don't measure my food or put amounts on my plan.  I eat when I'm hungry and stop when I'm satisfied.  And I try to eat slowly enough to recognize when I've eaten "enough".

When I choose to use my rational brain, I make healthier choices for my body. Even though I’m by no means perfect, I’m able to get back on track very quickly without sabotaging myself.  I make sure that I put sweets and floury foods (both of which I have chosen to limit) on my plan - some of the time – so I don’t feel deprived or restricted.  I put ice cream on my plan at least once a week, and I often plan to eat dessert or bread or drink some wine - when I go out to dinner. 

I eat 3 meals a day and I also plan for 1 or 2 snacks. If I’m having dinner at someone’s home, I’ll make a more general plan such as eat a protein, starch, vegetable, dessert (small serving) and drink 1 glass of wine.  If there is an on-line menu for the restaurant where I’m going to dinner, I decide what I’m going to order ahead of time (or give myself 2 or 3 choices).  I also decide ahead of time if I'm going to have an appetizer, alcohol, bread, and/or dessert.

I handle vacations by making the best plan I can ahead of time.  Sometimes, I just write down that I’m going to eat until satisfied, but not stuffed, and that I’m not going to eat if I’m not hungry.  I also allow myself to taste about 3 bites of unusual or unexpected foods.  If something I taste is really delicious, I might take it home and put it on my plan for the next day. 

Some women find that it’s helpful to have a plan for days when they have migraines, or are especially stressed, or are too tired to cook and want to order take-out.  If you usually order food from a particular restaurant (or several restaurants), have a plan for what to order at each of those restaurants.  If you know that when you have migraines you only tolerate certain foods, then have a migraine food plan with those foods on it. 

Planning ahead of time only takes several minutes each day. When meal planning and following that plan becomes a habit, not only can you easily reach your weight goals, but your urges for unhealthy foods will usually decrease.  

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If you are having difficulties making a meal plan – or sticking to one - set up a no-pressure, no obligation, mini-session with me to explore how 1:1 coaching can help you. On the "mini-session", you will get a taste of what a coaching session is like.  If you are interested, contact me at [email protected].