Welcome to Day 9 – Supportive tips and strategies to get you to stick to your weight loss plan so you can reach your goal weight and stay there!

As you prepare for the upcoming holidays, I am ready to give you even more support!  I will be doing a live online class on 3 Secrets to Reach Your Goal Weight, and Stay There, even if you are over 60! Don’t get to Dec 31st ten pounds heavier than you are now.  Don’t dread visiting your doctor because you don’t want to see your numbers.

Send me an email and I’ll put you on the waiting list for the free online class, 3 Secrets to Reach Your Goal Weight, and Stay There.  We'll send you the details soon. 

I hope you are practicing imagining and feeling yourself at your goal weight, dancing the night away in that little black dress.  Oh, not your dream?  Whatever your dream is – see it and you will have a better chance of achieving it.

Over the past 8 days, we have been relying on neuroscience and cutting-edge research to look at daily practices.  Now we are going back in time to the wisdom of Seneca, Benjamin Franklin, and Thomas Edison.  Each of these very accomplished gentlemen taught practices to achieve dreams and goals.  While you may be scratching your head, as to how these gentlemen can help with weight loss, I think we have lots to learn from them.

These inventors, scientists and philosophers achieved their goals through trial and error and by practicing and observing.  Each one spoke of the value of preparation.

If you have ever gone to school, or had a job or raised a family, you already know the value of preparation. If you have prepared the kids for schools, tests, games you know the value of preparation.  If you plan for a project or an evaluation, you have prepared.  Holidays take invitations, menus, shopping, gift buying, house decorating. 

Planning makes every task more efficient.

Dale Carnegie, another DWM advised us that an hour of planning can save you 10 hours of doing. 

So, if you look at your lunch and dinner and think: “I’m bored. I like to be spontaneous.  I don’t know what I will want to eat on Thursday.  I can’t think of what to cook.  I don’t feel like turkey.”  I am ready for you!

What is your WHY?  What is your goal Weight?  What do you want to think about your food prep? How about: “It’s doable.  It’s saving me time. I am planning for success.”

Here are 2 Planning Tools for successful meal preparation. Robb Wolf, author of Wired to Eat and The Paleo Solution created a Meal Matrix that I have adapted.

1.    Menu Planning Matrix

a.      What are the foods you like to cook and eat?

b.     Fill out one column for each: Protein, Vegetables, Salad, Fats and Spices.

c.     Then you can choose one from Columns A-Protein & B-Vegetable, three from Column C-Salad, and one from Columns D-Fats & E-Spices.

d.     Create a weekly plan based on 4 proteins and salad and veggies and spices.

e.      Use different spices for the same proteins to change up your flavors.

f.       Have a back-up meal in the freezer and pantry and get some pre-chopped veggies at the market. (e.g., frozen peas, canned salmon or canned beans and a simple salad of carrots, celery already chopped)

2.    Shopping List

a.      Grab your list and check off the items you will buy for this week.

Cook enough of each item for 2 meals so you can have lunch or a quick meals on hand.

If you need a more modern take on preparation, Oprah Winfrey has something to say as well: “I believe luck is preparation meeting opportunity. If you hadn’t been prepared when the opportunity came along, you wouldn’t have been lucky.” 

Sticking to your will get easier with preparation.

If you want electronic copies of these tools, let me know by email or FBM.