Eating right takes planning. The mistake most of us make is
that we donít plan our nutrition in advance, we wait till we get
extremely hungry, and we grab the first thing that we can find,
usually fast food. It’s a recipe for disaster. 

During your 10 minute planning session, you should also think
about your nutrition for the upcoming week. This is crucial.
We’re not talking about writing down exactly what you’ll eat and
when (or weighing food and the rest of that foolishness). That’s
all nonsense, and that type of severe restriction is a clear
recipe for failure. 

Instead, try to decide what strategies you can use to insure
that you eat frequent, small meals (as opposed to gorging
yourself at one or two meals per day) of nutrient dense food. 

Your goal is to compose your meals primarily of real food. In
general, the more processed the food is the less you should
have. Not sure if it’s processed? Well, if it grows or ever
moved it’s a priority; if it’s found in a plastic package or a
box, or worse yet a plastic package inside a box, it’s probably
heavily processed. 

Taking the time to plan ahead for your week also allows you
to realistically determine trouble-spots and adjust accordingly.
For instance, perhaps you have a social gathering scheduled for
next Saturday, maybe a holiday party. 

Well, set aside this day as your cheat day or free day a day
when you can eat whatever you like.

Having one cheat day a week is a great idea to help you
through those cravings, and as long as your  eating healthy on
the other six days, one cheat day won’t set you back at all. In
fact, it’s so good for your mental attitude that, if anything,
It’ll help propel you further