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Start small, if you haven't exercised for a while, start by taking small steps. walk further from the car to the store. When you need to mail a letter, walk to the nearest drop box instead of puttin git in your mailbox. We can all get a few minutes extra just by thinking ahead and planning
I have learned there are role players in my weight loss journey. There people who are "safe" to share the good and bad times in my weight loss journey. And there are the folks who have the role of telling me that I look like I have lost weight.
We all have those time when the unexpected comes up and we didn't properly plan ahead. Often time we feel like we blew it. However, that isn't the case. One meal will not destroy everything you have been working hard for. Go into the next meal the way you normally would.