Tips To Pick Yourself Up When You Fall Off The Diet Wagon

When I first decided to lose weight, I was confident I could do it.  In my younger days, it was easy as my body was stronger and I was determined to reach my goal.  As I grew older I found it more difficult to stick to my diet and although I hardly ate much, I found I was bloating and becoming flabby and sick all the time.  That’s when I decided to become healthy for life and change my lifestyle for life.  Of course there are days when I binge and days when I cheat, but the long and short of it is that you can eat delicious food and look delicious too.

Here are a few tips to pick yourself up when you fall off the diet wagon:

Know that lapses happen. Recognize it for what it is, but don’t let things get out of control.  It happens to everyone.  Graciously accept that reality, talk nicely to yourself and get ready to move on. What matters is to get back on track.

Learn Your Triggers.  Identify what triggers you to eat when you shouldn’t.  Fatigue, loneliness, stress, frustration, boredom—there’s a whole host of emotions that can trigger you to eat. Sometimes there are people in your life that are the problem—like the ones who are always urging you to have something ‘just this once.’

Figure out how you can change your response next time.

If emotional eating is a problem for you, work on finding other ways to deal with your emotions that don’t involve food. It’s been said that people eat to ‘stuff down their emotions’ in order to avoid feeling sad, lonely or frustrated. Try writing your thoughts down, calling a friend or turning on some soothing music instead.

Wait it out.

Delay tactics can work really well when you’re feeling tempted to eat something you shouldn’t.  Read a book or do some gardening.  Most of the time, you’ll get busy doing something else and just forget

Pick One Approach And Stick To It.

Every approach can work. Low carb, high carb, low fat, high protein, etc—all can be effective provided you stick to your decision about it.  Do not be influenced by friends, acquaintances and every Tom, Dick and Harry who gives you different advice. Choose one and commit to it.  

Don’t Say No.  As soon as you do, you’ll feel deprived, you’ll wind up eating what you really wanted, and then you’ll feel guilty.  Instead, learn to make healthy choices.

Accept that “healthy” is a lifestyle:  This is something you have to do for life, not just a phase or period in your life.

Develop A Strong Support System

Many people find that they are more successful with long-term weight loss when they involve others in the process. Announce your commitment to get healthier and stronger to your friends, family, and coworkers.   You are more likely to achieve your goals with like minded people.

Start Small:  Make small, realistic changes.  Don’t try to do too much, too soon.  Remember the ark was not built in one day.

Remind yourself of how much you’ve accomplished.

Sometimes after a slip, it helps to do a little ‘system reset.’ Think about what motivated you to make changes in the first place, about how far you’ve come, and the accomplishments you’ve made. You have the know-how and the commitment—and you know you can achieve your goals because you’ve been making progress.

Celebrate Your Successes. Pause and revel in your accomplishments.  Reward yourself with a non-food item. Share your success on social media. You may just inspire someone else to make healthy changes, too.

Make A Pleasing Plan And Focus On The Big Picture.

Put it in writing. As you begin, remind yourself why you’re doing this. You may want to lose weight. You may want to get more energy. You want to have better relationships with your loved ones. You may want to be sexy and svelte. Or you may want to be more productive.

Always remember, by choosing healthier foods, to exercise daily and/or dumping other bad habits, you will instead live a happier, healthier, more meaningful life. When you stay committed to your health, you will eventually discover what works.

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 Sources:

huffingtonpost.com

bodybuilding.com

beachbodyondemand.com

webmd.com

discovergoodnutrition.com