How to Lose Weight by Planning Your Day

As we grow older, our metabolism slows down. We may be surprised that while we eat the same amount of food when we were younger, we are actually gaining weight instead of maintaining it. But this is not to say that we have to limit or decrease our food intake. It just means that we have to improve our diet. It’s not just about the quantity of food, it’s also about quality. But the first step is deciding to take action, then take action. To increase your chances of following through on your goals, write your goals down in your notepad.

The best way to improve our diet is to practice eating right every day until it becomes part of our system. When eating right and healthy have been ingrained in our system, it’s not that hard anymore. But dieting alone will not help people lose weight. This should be coupled with exercise. People always find excuses not to exercise. One way to avoid excuse-itis is to schedule your workouts in your organizer. One of the most popular reasons is that gyms are expensive, or that they don’t have time to go to the gym. Money and time should not be an excuse not to go to exercise. Who says exercise can only be done in the gym?


Get on YouTube! There are so many workout videos on YouTube that you can do in your home. If you don’t have workout equipment, find dances or yoga exercises. It doesn’t take that long: 20 minutes is already an appropriate time to exercise, according to WebMD.

The trick is to wake up at least 30 minutes before your regular off-to-bed routine. Say you usually wake up at 6:30 a.m., you now need to wake up at 6 a.m. in order to do your routine. Again, the key is writing your goals down! It sounds really taxing but the key here is to make it a habit to wake up that early. They say it takes 21 days to form a habit. This means that waking up at 6 a.m. is only hard for 21 days. After three weeks, it’s no longer an ordeal to get up of bed.

Making a schedule also works. Plan your day ahead. Write it down in a planner or your Google calendar. Planning helps make things a reality. This is especially important for people who are not morning persons. Most people wake up groggy and just think of coffee. When you make a plan, you wake up and your organizer will tell you what to do.

Here’s a simple schedule on how to lose weight by planning your day:

6 a.m.: Wake up!

6 to 6:30 a.m.: Exercise. Find a hip-hop dance video on YouTube (or whatever exercise you want).

6:30 to 7 a.m.: Breakfast – high-fiber cereal with fruits and low-fat milk and decaffeinated coffee.

7 to 7:30 a.m.: Prepare for work.

7:30 a.m.: Head to work.

8 a.m. to 5 p.m.: Work

*In between work

12 noon: Eat a healthy lunch – there are too many choices. Examples: hearty salad, spicy avocado wraps, chicken soba noodles, green club sandwich, pasta with spinach pesto sauce etc.

7 p.m.: Dinner – Eat a healthy dinner – here are some choices: soy-glazed salmon with cucumber-avocado salad, sesame peanut noodles, grilled pesto salmon kebabs, low-carb BLT sandwich, steak with chimichurri etc.

You can tweak this day-plan any way you want.


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