If you’ve ever broken your diet and are tempted to give up, the simple answer is, don’t do it. Use the suggestions below to overcome feelings of defeat and get back on your diet after you’ve gone off it.
1) Instead of focusing on what you did wrong in terms of going off your diet, remind yourself of a single day when you successfully stuck to your diet. Recalling your success is an important part of incorporating a lifestyle change into your routine.
2) Identify and expand a list of reasons you want to lose weight, which can range from looking thinner, to having more energy, to saving money on prescriptions that you might require if you don’t change your diet and lose weight.
3) Restart your diet with the very next thing you eat instead of planning to restart your diet the next day, next week or next month in order to get back on track fast.
4) Consider the food or foods that you broke your diet with and look in the grocery store for low-calorie substitutes for those foods. For instance, consider whether you broke your diet with high-calorie chips, and look for snacks that have fewer calories.
5) Don’t assume that a piece of fruit or chopped vegetables are going to meet your snacking needs all the time. If you snack frequently, fruits and vegetables frequently won’t hit the spot and it’s important that you have other snack choices that are low in calories but can provide you with a snack that will satisfy your appetite.
6) You don’t need to confess your failure to someone else such as your trainer, your spouse, or even your friends unless this form of communication has proven helpful to you in the past. If you’ve been on a diet successfully, you know what style of reinforcement works best for you, and making yourself accountable to someone else may not be the method that works for you.
7) If you’ve been off your diet for awhile, change a single meal into a diet meal. For instance, if you eat breakfast, reduce your caloric intake for breakfast or choose to do the same with lunch or dinner.
8) Use the scale as a reinforcement tool to remind yourself that your weight fluctuates from day-to-day even when you are dieting in order to reduce your stress and focus on overall weight loss rather than obsessing on the scale’s reading for a particular day.
9) Don’t give up other healthy weight-loss activities you do simply because you went off your diet. Just because you went off your diet doesn’t mean that you shouldn’t bother with exercise.
10) If you’ve put weight back on, don’t punish yourself by wearing clothing that don’t fit or by otherwise neglecting your appearance. In order to avoid punishing yourself for going off your diet, do not set up weight targets as the triggering events for when you’re going to get a pedicure or purchase a new pair of pants.
Getting back onto your diet can be a big challenge. Use the suggestions above for staying motivated to diet even if you’ve recently gone off your diet.
By: Sharlene Henderson