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The Full Mind Weigh™ to Lifelong Weight Management, a program of the Institute for Lifelong Weight Management – teaching you the skills you need to keep the weight off forever!

Planning ahead

Planning meals ahead of time is one of the characteristics of people who successfully maintain their weight loss over the long term.

How does planning ahead help?

1. Having your meals ready – or at least having made a decision about what you are going to eat and when – means that you’re less likely to succumb to impulse eating when you’re hungry.

2. Planning ahead means you’re more likely to have the healthy foods you need on hand – whether you’re at home, at work, or out and about.

3. You’re less likely to skip meals and become so hungry that you’ll eat anything in sight.

4. It reduces the likelihood of you running out for restaurant meals or fast food (larger portions and more calories).

5. You control the amount of food that you’ll eat.

6. Your nutrition will be more balanced.

What if it’s not possible to plan ahead?

Sometimes, planning ahead is simply not possible – for example, when you’re invited to an event and you have no idea what kind of food will be served. You don’t know what you’ll eat, but you can still do some planning, as follows:

– Plan to eat light for the rest of the day

– Plan to engage in some exercise that day

– Plan to not arrive hungry – eat a healthy meal before you go

– Plan to eat when you get home – set aside some of the food from that day’s meal plan for later

– Plan to drink water or other low-calorie beverages

– Plan to ask questions about how the food has been prepared

– Plan to make requests (just a small amount please; dressing on the side please…)

– Plan to fill up your plate with vegetables

– Plan to serve yourself small portions

– Plan to leave some of the food on the plate, if someone else is serving and it’s more than you planned to eat

– Plan to pass the larger portion to someone else at the table, if leaving some of it on the plate will be hard for you

– Plan to be assertive with anyone who tries to cajole you into eating more than you planned to – or into eating foods that you did not plan to eat

– Plan to skip the dessert or to ask for fresh fruit if you’re truly still hungry at the end of the meal. If you feel compelled to taste the dessert then do just that – have a little taste and enjoy it!

– Plan to get right back on plan the next day

“He who fails to plan, plans to fail.” – Proverb

“Planning is bringing the future into the present so that you can do something about it now”. – Alan Lakein

“A good plan today is better than a perfect one tomorrow.” – General George S. Patton

“Always plan ahead. It wasn’t raining when Noah built the ark.” – Richard Cushing

With your continued health in mind,

Doreen Lerner, Ph.D.

Director, The Institute for Lifelong Weight Management
Creator, The Full Mind Weigh™ to Lifelong Weight Management

www.thefullmindweigh.com

The Institute for Lifelong Weight Management provides education and training. The Full Mind Weigh™ is strictly an educational program and is not a substitute for medical or psychological evaluation or treatment. If you think you may be suffering from an eating disorder, please consult with a qualified mental health professional who is trained to evaluate and treat eating disorders.