Ending Overeating with 24 Hour Planning

April 2, 2018
/ Nutrition overeating
/ By Tammy Fuller

24 hour planning is one of the best tools I’ve learned in my weight loss journey. Using this tool consistently has taught me to plan ahead, decrease the number of decisions I need to make in a day, and best of all it has taught me to have my own back and stop self-sabotage. Having my own back means that I make a commitment to myself and then I follow through and stick to it.

Prior to using 24 hour planning I made a lot of last minute decisions. I chose what I would eat based on how I was feeling. I didn’t always make the best choices when I was tired, stressed out or bored. I was also subject to last minute decisions when there were goodies on the break room table or when friends wanted to go to lunch. 24 hour planning has simplified the weight loss process for me.

Benefits of 24 Hour Planning

24 hour planning helps me make decisions when I’m not overly hungry or tired. I make better decisions that way.
It helps me make decisions that align with my weight loss goals.
It gives me a chance to follow through and create wins in my life.
24 hour planning also gives me a chance to learn from failures and strengthen my resolve in meeting my goals.

Why is it Easy?

You can put any foods you want on your plan. It’s important to make it a doable plan so that you can fully commit to it. So don’t stress about the foods you think “should” be on your plan. Put what you will actually eat. The practice is in following through the next day.

What Will You Learn?

You will learn how to practice committing to yourself and sticking to your commitment.

You will learn to focus on today and not get overwhelmed by the overall goal.

You will have opportunities to learn as you practice sticking to your plan. It won’t always be perfect and those moments are your chance to evaluate and grow.

Ready to Get Started?

Grab a sheet of paper or your journal and plan tonight for what will you eat tomorrow. Think about what obstacles you might face tomorrow. Plan for them. You don’t have to write exact amounts on the plan if you don’t want to. This is not about trying to be perfect. Meet yourself where you are right now. This is about making a commitment to yourself and learning.

At the end of the day answer the questions below. Write it out. This is where the learning happens. This is where discovery and skill building happens.

What did I actually eat?

Did I start eating only when hungry?

Did I stop eating when I was satisfied?

What did I do well today?

Did I stick to my plan today? Why or why not?

Now with all that in mind fill out a new plan for tomorrow. Repeat each day.

Example of my 24 hour plan

Here’s a sample of one of my 24 hour plans. This one is from yesterday which was Easter. I splurged a bit with potato salad. I planned ahead for it. I didn’t plan for eating any Easter candy and I didn’t eat any. I am getting better at sticking to my commitments to myself.

a.m.- Keto coffee, eggs, bacon

noon – big salad with cheese and salami

dinner – tri tip, potato salad, deviled eggs

Still Have Questions?

Comment below if you have questions. I’d love to help.

This post is a part of a 30 day series for the Ultimate Blogging Challenge. For more topics like this click here for the main page with all the links.