How to overcome weight loss lapses

None of us is 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.

Useful tips to lose weight

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 backup plan to get back on track.

diet with broccoli and avocado

These tips will be helpful when you deal with weight loss challenges:

  • Be 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.
  • Avoid trigger foods.  These are risky foods that once you 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 the buffet.
  • Distract yourself eco slim. If you’re tempted to indulge in an old favourite food, first ask yourself if you’re really hungry. Chances are, it’s 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!” to 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 anew.
  • 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 days.
  • 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 has a big effect on our long term success.

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