When you want to lose weight, setting yourself up for success starts with Sunday. By meal prepping, cleaning up last week’s messes and prioritizing your health, you'll be poised to take on the unexpected that often derails even the best weight loss efforts. With this method, you’ll jump out of bed on Monday confident and expectant for all the good things you’ve prepared for yourself the day before—and it’s surprisingly not that hard. Putting some of your work in upfront really pays off all week long!
Plan out your meals.
A good strategy is part of any successful weight loss plan, and that starts in the kitchen. Take the time to plan out your meals and go to the grocery store before the week starts; you'll have options you enjoy that are also healthy. This way you’ll be less likely to order pizza when you’re in a pinch.
Write down your goals.
Without knowing exactly what you want to achieve, you don’t know whether or not you were successful. By writing down your body measurements or weight, you'll know exactly where you’re starting. Instead of obsessing over those numbers during the week, simply check-in on Sundays so you can keep track of your progress.
Prepare your lunches and snacks.
If you work, preparing your lunches to take out the door with you is important. Chop all of your ingredients for a salad at once, or divide up the soup into individual containers. Prep your vegetables and fruit ahead of time, too, for accessible noshing mid-meal.
Schedule your workouts.
If we aren’t proactive about our workouts before the week begins, they're often the first things to get nixed. When you schedule your workouts like you would a meeting though, then you’re less likely to cut out because of weather or inconvenience.
If you’re trying to lose weight, you need adequate sleep, which is 7-8 hours for adults. As you're planning out your week, make sure to start to wind down about an hour before bedtime. You can do this by setting boundaries about when to turn off your smartphone or unplug from emails so that you can focus on refreshing for the next day’s activities.
Coordinate some friend time.
Friends are often are biggest advocates. When you’re trying to lose weight, you need to be surrounded by a supportive community—whether it’s a mid-week pick me up or weekend treat. Plan some time with friends who make you feel good about yourself around healthy activities like biking or going for a walk. Schedule a time for coffee or go and see that movie you all want to watch. This also gives you something to look forward to that doesn’t revolve around food.
Pack your gym bag.
If you’re working outside of the house, pack your gym bag ahead of time with your shoes, socks, and workout gear. Set it by your door or in your car. This will streamline your activities ahead of time so you’re ready to go!
Clean out your purse.
Get rid of all the unnecessary receipts, trash, or other collateral from the week before. By cleaning out your purse, you’re making room for the next week’s items and starting out clean and fresh. If nothing else, your shoulders will thank you for your bag’s drop in weight.
Give yourself at least a moment on Sunday to reflect and express gratitude for your progress made the week prior. Recognize where you saw improvement, and if there’s an area where you can improve, think about how you can do it better next time. Just be sure to soak in the good and don’t let any missteps discourage you from the week ahead.