Planning Ahead
Begin this chapter by reviewing ideas on how to plan ahead.
  1. Set your physical activity and eating goals in advance.
  2. Plan your menu for the week.
  3. Go to the grocery store with a list. Stick to the list!
  4. Eat before going to the grocery store.
  5. Fix your plate in the kitchen and bring it to the table to eat. Leave the serving bowls in the kitchen.
  6. Plan to drink plenty of low calorie fluids with your meals and throughout the day.
  7. Choose restaurants with healthy options.
  8. Don’t go to a social event on an empty stomach.
  9. Pack a healthy meal and/or snacks for work or travel.
  10. Make time for physical activity. Ten-minute blocks make a difference.
  11. Plan a physical activity that you are likely to enjoy.
  12. Look for a physical activity class or group you can join.
  13. Find out about and join in local physical activity events in your community.
  14. Consider activities you can do throughout the day … take the stairs, park farther away, walk to the store, or clean your home.
Now think about:
  1. Times when you had too much to eat or drink
  2. Times when you have had unhealthy foods or drinks
  3. Times when you have been less physically active