By far one of my favorite books I've read so far that is diet related is "Finally Thin" by Kim Bensen. I found it so beneficial that I even gave a copy away. I enjoy it because it has a lot of wisdom and I feel like I can relate to the author's story. Kim Bensen lost over 200 pounds in about 2 years and has kept it off over a decade. For those of us with a lot of weight to lose this is a long process and I find myself referring to many chapters in her book occasionally when I feel my motivation slipping.
So I made a mistake this weekend. It is fine. I'm human. The important thing is that I can't proceed with an "all or nothing" attitude anymore. When I have a slip up I just need to recover and move on. It's about learning to get back on track. I can't throw away the whole day/week just because I've made a bad food choice.
The 5 steps:
1). Stop! Clean the House! Throw away anything that isn't on plan. "Stop the madness! Remember, it's either waste or waist! Which do you want?"
2). Plan! Plan! Plan! Preplan your next few meals. Take control over your meal plan again. I personally often find that if I have a bad dinner that if I can plan on "on-plan" set of meals for the next day then I'm ok. Start with breakfast, focus on one meal at a time and get back on track :)
3). Prepare. Go to the store and restock your house, cut up your fruits and vegetables so they are easy to grab, portion out your snacks, buy a new food journal, etc.
4). Ask for help. This is often a difficult one for me. It is ok to admit that you need help. Tell your accountability buddy, friend, family member that you need a little help to get back in control. Maybe even ask for people to do more non-food related activities with you instead of always going out to dinner.
5). Do it! You can get the diet honeymoon phase again, just clean your house, plan, prepare, and ask for a little help. Stick to it for several days and you'll be back! Just do it!
"You have to learn to do this Five-Step Recovery Process, because you will always have to do it. Perfection isn't possible, but long-term weight loss and maintenance are. Every person who loses a lot of weight and maintains it has to regroup from time to time and find fresh motivation."Monday back on the plan has worked for me! I have my meals planned for tomorrow and have a session with the trainer. Thanks to the help from all my readers giving me the support and the extra push to be ok with my mistakes and keep going has really helped! Thank you! I'm feeling better and more motivated already. Let's do this!
What tips do you have for getting back on track after you've fallen off the wagon?