Track your foods the day before you plan on eating them. That way, you're not tempted to eat foods that aren't on the tracker. Part of it is being too lazy to change it once you've put it in.
However, make sure you track treats for yourself on special days or weekends so you don't feel deprived. I usually have one "sweet" per day (such as pudding or a popsicle, etc), and I track one alcoholic drink (or two) on an evening out on the weekend.
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Tracking my cardio minutes in advance helps my motivation and gives me urgency that I have to get it done.
When you pre-schedule your cardio using the Tracker, it's a way to pre-empt your workout and you can adjust it if you did more or less. It's not an exact science, but knowing that it's there will get you motivated, I know it works.
I prepare my breakfast and lunch the night before, so I already know what I will be having. When I'm finished prepping my meals, I go and enter them into my meal tracker. It makes it easier to plan snacks and gives me so much more flexibillty with what I can eat at dinner.
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