Simply put, we find that the phrase “if you fail to prepare, then you should prepare to fail” holds especially true when trying to achieve your health and fitness goals.
Success leaves clues and we have found that the people who get the best results are those who plan ahead and are prepared for the days and weeks to come. This could be planning what days of the week you will exercise, or making sure you’ve scheduled time in the day to do the food shop, looking at your diary for the day and planning when to eat around your meeting schedule, or perhaps it could even be ring-fencing some time to spend with your family/friends.
Short term pain, in the form of taking time out to plan ahead and prepare will equal long term pleasure, as it can remove a lot of friction from your day and allow you to put your focus on the more important tasks in life, where it really matters, rather than using your valuable time and energy making small decisions throughout the day.
This principle really can be applied to anything but this article will be heavily focused on the benefits of being organised and proactive regarding your nutrition, as this often tends to be people’s biggest area holding their results back.
A small example of this would be to take time out of your weekend to prepare the next few days’ lunches to take with you to work. This investment of time means that you don’t have to worry about going to the shops/cafes at work on your lunch break, you don’t run the risk of them being sold out of all the healthy options, it means that it doesn’t matter so much if your meeting runs over as you already have your lunch with you. You have taken control of the situation and were proactive, this means that you’re going to save time, calories, money and stress.
Other benefits of doing this also include that you can track your food in advance and plan your calories for the day.
The knock on effect if this also means you’re less likely to have that ‘screw it’ moment and make unhealthy choices later on, when you’re tired or hungry, all whilst helping to save money on groceries, allowing you to get creative with your meals, and boosts your cooking skills!
Consistent failure to plan ahead and prepare will indeed avoid pain in the short term but will often leave you chasing your tail, feeling like you never have time to do what you want to do, and potentially lead to some very poor decision making later down the line. This is because humans are inherently lazy and will more often than not opt for the most convenient option and the most convenient option isn't always the best option for your goals, whatever they may be. Therefore we need to plan and prepare in advance to make our desired choice much easier and convenient when the time comes to take action.
How do you do this?
1) Plan when you’re going to plan
Ideally we want to get something set in stone that would be the same time every week and it is the foundation upon which your week is built. Something we talk about at FACTR is 'Holy Sunday' - this is where we like to take an hour or two out every Sunday to sit down and plan the week ahead.
2) Plan when you're going to exercise
Book your sessions in at the gym, add them to your (shared) diary, pack your gym kit in advance, tell your family and let your training buddy and the coaches know.
Additional activity outside of the gym is an amazing way to boost your overall energy expenditure too, so try to consider things like: when can you take a dog for a walk, can you go for a big family walk at some point, when are you meeting your friend for a lunchtime/post-work walk?
3) Plan your food and snacks
This includes when you're going to plan your meals for the week and what food you need to buy, when you're going to shop, when you're going to prep, when you're going to cook and when you're going to eat... e.g. do you need to do one big shop for the week and batch cook, or does it work better to do 2x smaller shops, are you going to do one big prep at the weekend, or a couple throughout the week, etc.
4) Shop SMART!
If you're trying to lose weight, it's not a good idea to shop for groceries when you are hungry. Your appetite will make it difficult to make good decisions about what foods you should buy.
It is equally unwise if you go grocery shopping when your mind is foggy due to lack of sleep, stress or even after an intense workout session at the gym and make sure you plan ahead by making a list of items needed in order to avoid making decisions based on how you feel in the moment, rather than sticking to the plan.
5) Plan for chaos
Look ahead proactively for any stumbling blocks that may throw you off track so you can plan the following…
When do you normally get hungry? - Can you plan your meal/snacks to preempt this?
Can you look at the restaurant menu in advance and decide what you’re going to have?
Are there going to be any times throughout your day where you won’t have access to healthier options? Can you eat something beforehand or take something with you?
What can you take into the meeting in case it runs over?
What can you take with you in the car in case you get stuck in traffic?
(Often we find something high in protein and high in fibre good for keeping hunger at bay. So that emergency snack you have with you may be a protein shake and a couple of pieces of fruit when you’re in a rush, or in case of emergency)
The people who proactively take time out to look ahead, plan and prepare get the best results, all whilst finding making the journey a lot more enjoyable.
Become one of those people.