What To Do If You’ve Fallen Off The Wagon

None of us are perfect in following our nutritional program and exercise routine.  We slip up.  It’s not so much as question of “if” as of “when.”  Many of us expect absolute perfection of ourselves when we are following a weight loss program.  We feel discouraged and a failure when we go off track.

Don’t be discouraged.  It is your consistent eating patterns over weeks and months, and not those occasional slip-ups, that determine your weight loss success.  What’s more, there are effective strategies for regaining your dietary balance after those slip-ups when you overdulge or fallen off the wagon.  Get right back up and START where you are.  Get back on track.

* Eat protein first in your meals.  Make sure your protein intake is adequate for maximum satiety.

* Eat raw vegetables and fruits along with a punch of protein for snacks.

* Make sure you are drinking a minimum of 64 ounces of water a day.  It will help you feel less hungry and keep you hydrated.

* Don’t skip meals to compensate for an indulgence.  Get right back on your regular eating program.  Skipping meals is a cycle that encourages a binge.

The most important day after a slip up is the day after.  THAT is the day that determines being back on track or creating a pattern of being off track.  The day after, forgive and forget.  Forgive yourself that you slipped up.  It is gone.  You could reflect on the reasons or cause as to why you went off track.  Was it a situation or a person, and the resulting emotions that pulled you off track?  Determine what occurred for you, learn from it as to how to do it differently in the future and move forward.  Don’t beat yourself up as it does you ZERO good.  It can actually cause you to get off track again.  The past is the past but the current day and future are yours to do with as you want.  If you stay on track on the day after, you’ve already created a momentum of being on track and STAYING on track.

Zoom out on your healthy lifestyle and don’t focus on one small period of time.  Look at all you’ve accomplished already.  Pick up where you left off and return to your success!

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator