Tips To Fight Weight Loss Setbacks

Use these tips to help you deal with occasional weight-loss setbacks:
• Take charge. Accept responsibility for your own behavior. Remember that ultimately     only you can help yourself lose weight.
• Avoid risky situations. If all-you-can-eat buffets are just too much temptation, avoid    them, at least until you feel more in control of your new eating behavior.
• Buy time. If you’re tempted to indulge in an old favorite 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 anew.
• Ask for and accept help. Accepting help from others isn’t a sign of weakness, nor does it    mean that you’re failing. 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.
• Work out your guilt and frustration with exercise. Take a walk or go for a swim. But     keep your exercise and activity upbeat. Never use it as punishment for a lapse.
• Plan your strategy. Clearly identify the problem, and then create a list of possible    solutions. Try a solution. If it works, you’ve got a strategy for preventing another lapse.    If it doesn’t, try the next solution and keep trying until you find one that works.
• Recommit to your goals. Review your weight-loss goals and make certain they’re still    realistic. Remember, healthy Weight Loss comes slowly — 1 or 2 pounds a week.