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On a day that I eat more than I wanted I just view this as the day that I am resetting my brain and tricking it into loosing. They say that you should do this a least one or two days a week to make sure your body doesn't go into starvation mode.
To motivate myself to excersize and eat within my calorie range each week, I have modified a reward system I found on a message board here. I keep a clear jar on the counter, and a small calendar to highlight days in which I do some kind of excersize. I reward myself with 1 cent each minute I work out. One dollar for each pound I lose. 5 dollars for each 5 pound mark. one dollar per week I eat withing my calorie range all 7 days. ( I allow myself 2 days of per month for TOM)
The money comes from the budgeted amount I have alotted to eat out for lunch each week, as well as the change jar that I have. So it might seem expensive but its really not. Its money I would have spent anyways, but Im putting it towards a bigger goal: my goal- weight reward is a new tattoo.
No one thinks they have enough time in the day! Do all your cooking in one batch on the weekend. Make enough for lunch and dinner for 5 or 6 days of the week. This free's up a TON of time in the week, and leaves you with one "play" day to eat something different.
Involve the family to make this more fun. Get the kids in the kitchen and involved in picking and shopping their meals. Make bigger batches and freeze them, so you can be prepared for weekends when the unexpected happens and you can't cook! This makes SP tracking a TON easier too!
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