Surviving Weight Loss Setbacks

I am happy to report in another loss this week. I am now 1.6 lbs away from being back where I was. It sure is easier to gain than lose!!! It is a known fact that we all suffer from discouragement and setback on our journey to find our thinner self. When I created this blog it was to help me get through those trials and struggles. So here are some of my suggestions to help survive those setbacks:

• Why I am eating that? You're in the line at the store and the next thing you know there is a Snickers bar in your hand. What is it about that Snickers bar that you want it? Are you hungry? Did you have a stressful day? By identifying the reasons you want that snack or junk food may help you to make better decisions later on. My husband keeps buying Twinkies, ding-dongs and Swiss rolls for the kids lunches. This morning I was starving when I woke up and I just couldn't wait to eat my breakfast. Instead of opening the box of Swiss rolls, I reached into the freezer and pulled out a 1 pt frozen Chocolate bar. I saved myself 5 points and got the chocolaty sweetness I was looking for. It kept me in check until my oatmeal was done. :)
• Take a time out. Sometimes taking a walk or making some busy work will get rid of that food craving. For some reason when I come home from work I want to snack. It didn't matter if I was hungry or not. I have found if I come home change my shoes and go work outside or walk the dog it takes that food craving away.
• Don't Beat yourself up. I have said this many times...One bad meal does not blow a day, one bad day does not blow a week and one bad week does not mean give up. What is in the past is in the past, move on and reframe yourself. Set a small achievable goal to get yourself back on track.
• Dial a friend. If you are having a bad food day, call a friend. We all need friends to help us through the rough spots in life, weight loss is no different. You might be surprise and your friend might offer some advice you have not tried yet.
• Hit the gym and/or pavement. Instead of feeling frustrated with yourself use those feelings to push yourself harder. Remember it is not a punishment but a way to workout negative energy and stress.
• Had a bad week? Look back and see what happened. This is why it is important to track or journal the foods you are eating. If you have a bad week you can see where you might have gone wrong and fix it going forward. If you had a really good week then you can look at it and use it to help you get back on track.
• Review your goals. Be sure to set small achievable goals for yourself. It doesn't have to be "I want to lose 5 lbs by X date". They can be goals such as I am going to track 7 days this week or I am going to plan all my meals ahead of time.

Remember, you're not a failure. Reverting to old behaviors doesn't mean that all hope is lost. It just means that you need to recharge your motivation, recommit to yourself and return back to healthy behaviors.