Weight Loss For Busy Caregivers In Three Simple Steps.
Let's talk about how to make weight loss simple for busy caregivers.
If you are anything like me, a mom who works full time and is a family caregiver, simple is a must for your life. Counting points, calories, or tracking food in an app is time-consuming. Now, these things work, and there is a time and place for them, but as busy caregivers, we need simple and easy. There are times in my life when I need to keep things super basic, but I don't want to mindlessly.
So I came up with the Simple Daily Realistic Plan.
My driving goal in life is to be ready for aging, not to fight against it or ignore it is coming. That means I need to pay attention to my health and weight. I am guessing these things matter to you, too; otherwise, you would not be spending precious time reading this article.
So how do we do it?
This process can be simple IF you are not in a hurry and are willing to use 5 mins a day.
Instead of leaving your day to chance and eating based on urges and emotions. What if you had a plan for your meals?
I am talking about making a plan for the day of what you will eat. Not what someone else tells you to eat but eating things you like.
Here is the process in three simple steps.
Before we start, don't discount this process because it is so easy.
You deserve something easy in your life.
In the morning or night before, take two minutes to plan foods you like that you know you will eat: breakfast, lunch, dinner, and if you would enjoy snacks.
Then, evaluate your plan at the end of the day or the next morning.
Next, adjust as needed for the next day's plan.
Making a plan ahead of time allows you to use the conscious part of your brain. This part of your brain has your future goals in mind.
Most of us leave our days up to our urges, feelings, and habits. We are allowing our unconscious brain to lead the way.
Here is an example of letting your unconscious brain lead your day.
You smell a cookie, so you eat a cookie.
You see candy on your co-worker's desk, so you eat a piece of candy.
You have restricted your food all week, So you sit on the couch with a bag of candy and watch t.v.
Your mom wants you to stop for ice cream, so you join her and blame your weight gain on caregiving (well, at least I do!).
Instead, try leading your day with your conscious brain by making a simple, realistic plan for your day.
Your plan could look like oatmeal for breakfast, a sandwich and chips for lunch, an apple and peanut butter for a snack, a pork chop, veggies, and a small potato for dinner with three cookies for dessert.
I know what you are thinking.
How can I lose weight by eating chips and dessert?
When you intentionally write down your plan, your brain will remember that. So if you know you have planned dessert, the candy on the office desk is not so appealing anymore (saving 100 calories). Sitting down with a candy bag at night is unnecessary because you are not restricting yourself all week (saving another 300 calories).
Then when you evaluate your day. You may notice you are not eating enough veggies, or maybe the snack did not hold you over till dinner. Did you hear your tummy growl at about 10:00 a.m?
Then the next day, do it again and adjust. Today, you may choose to add in a salad at dinner, a piece of fruit with your snack, or add in eggs at breakfast.
You are in control.
No more counting calories, removing carbs, or wondering why you eat the whole bag of candy.
It takes 2-3 minutes a day to write your plan and 2 mins to evaluate.
What do you have to lose? Why not try it?
I have attached a free planning page for you so you can get started right away!