Tammy Fuller
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Ending Overeating with 24 Hour Planning

24 hour planning24 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.

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Leave a Comment:

Jeanine Byers says

I have been working on intuitive eating, instead of focusing on weight loss, and your point about eating what you want has really helped. If I know it’s not “off limits,” I don’t crave it as much. And I plan weekly meals, but that is more for budgeting & it really works!

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Angie says

This is brilliant! What a great idea. I don’t do near enough meal planning and I’m sure it would benefit me.

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Snehal joshi says

Meal Planning helps. I have been doing it since last 2 years but will try planning to not to overeat. Will keep you informed.

Reply
    Tammy Fuller says

    Tomorrow’s post on using the hunger scale may interest you as well. Thank you for your comment.

    Reply
Kristin Lohmeyer says

This post came at such perfect timing for me! One of my goals for April is to get back to a more consistent fitness routine that includes meal planning and at least 30 minutes of exercise a day. I’m a big believer that planning ahead for meals is the KEY to success when it comes to weight loss/fitness. Awesome post!

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    Tammy Fuller says

    I’m so glad the timing was perfect for you. I’m cheering you on!

    Reply
Alice Gerard says

The one day at a time idea does seem to make weight loss more doable.

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    Tammy Fuller says

    It has totally worked for me to be more mindful about my choices.

    Reply
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