How to Overcome Weight Loss Lapses
of us are perfect, yet when we start out on a weight loss
plan we expect perfection. Many of us turn a momentary
lapse into a second and third lapse and before long we feel
so guilt we give up altogether. Your diet does not
have to defeat you, even when you make a mistake and eat
something you shouldn't or fail to do your exercise regime.
In fact, slip ups are inevitable because we are not
robots and weight loss, like the rest of life rarely (if
ever) tracks exactly as planned. It's just not
possible! So forget any thought of having to stick
exactly to a plan to get started. Simply start,
and have a plan to get back onto the plan if you fall off
the plan. Sounds complicated? Not really.
Just have a back up plan to get back on track.
These tips will be helpful when you deal with weight loss
realistic. One slip up isn't the end of the world.
Weight loss is a journey which you win over time.
So today wasn't so great. Forget the regret, and
choose to make your next mouthful a healthy one.
trigger foods. These are risky foods that once
your start you can't stop. This varies from person
to person, but typically may be salty snacks, fried
foods, a glass of alcohol, chocolate, ice cream and so
on. Discover your
trigger foods and stay away from them.
Avoid unlimited temptations. If your family
insists on all-you-can eat buffets, have a plan to limit
your eating before you go. If you drink a low
calorie, high protein shake before you leave home, this
will give you a sense of fullness, curb your hunger and
yet leave you able to eat slowly and choose wisely from
Distract yourself. If you're tempted to indulge
in an old favourite food, first ask yourself if you're
really hungry. Chances are, it's a craving and you may
talk yourself out of it. If not, wait a few minutes and
see if the desire passes. Or try distracting yourself
from your urge to eat — call a friend or take the dog
for a walk. If the craving still doesn't pass, have a
glass of water or a piece of fruit instead.
Be gentle with yourself. Practice
self-forgiveness. Don't let negative self-talk — "I've
blown it now!" — get in your way of getting back on
track with your eating and exercise goals. Try not to
think of your slip-up as a catastrophe. Remember that
mistakes happen and that each day is a chance to start
Ask for and accept help. Research has shown
that dieters with a "buddy" or counsellor do much better
than those that go it alone. Asking for help is a
sign of good judgment, not weakness. You need support
from others to keep you on track when you have difficult
Set realistic goals.
Set goals for
shorter timeframes, even daily if you need to.
Feeling good about today's effort is better than not
feeling good about the last week. Small positive
steps are easier to achieve than setting yourself one
large big step which is harder to accomplish.
So you see, weight loss isn't just about what you eat or
drink or how much exercise you do or calories burned.
How we think about ourselves and our eating habits as well
as the quality of our weight loss
plan also have
a big effect on our long term success.
Source: Weight Loss Health Editorial team.