You know how it goes. You're cruising along, following your eating plan, working out -- in general, doing everything right. The next thing you know, one slice of pizza turns into six, one scoop of ice cream turns into a pint, and you're banging your head against the wall asking yourself where you went wrong.
The answer is, you didn't.
Having a dieting relapse isn't a matter of if, it's a matter of when
I constantly encourage people~not to go on a diet, but to live a diet," "You need to focus your life on the development of your 'wholeness' -- in terms of your physical, emotional, intellectual, and spiritual selves."
Since falling off the diet wagon is almost a given, what's important, is knowing what to do when it happens. "When it comes to maintaining weight loss, people who have developed good relapse skills during the weight-loss process are much more likely to keep the weight off."
Be Prepared
There are two different kinds of relapses. The first -- and the easier one to deal with -- is the acute relapse. You're going along fine and then, "you just lose it."
The reasons for it are as unique as the individual. One of the more common ones, though, is being too strict with yourself and putting yourself into a mindset of deprivation. "When you just can't take it anymore, you break out."
Another reason is stress. You've had a fight with your spouse, or a bad day at the office, and you decide you need a time-out. "Life happens."Period. "If you have a piece of chocolate to deal with that, that doesn't mean you're a bad person -- just that you've had a bad day."
When that happens, it's important to learn from the experience. Ask yourself what happened. If you don't recognize what triggered the relapse, you're more likely to react the same way the next time the situation arises.
The more difficult type of relapse is the chronic variety. Somewhere along the line you loosen up. You can't really pinpoint when, but you realize you haven't been to the gym. You're snacking -- and not on broccoli -- far too much. In short, you've given up, even if only temporarily.
"Usually what this means is that you've lost your motivation and need to renew it."
Sit down and take stock. When you were following your program, how did you feel? What was motivating you then? "If you can recreate those feelings, you can get your desire back."
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"80 to 90% of dealing with a relapse is your reaction to it."
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Whether you're having a bad day or a bad month, the most important thing is not to turn the relapse into a moral issue. "We're all challenged every day." "If you tell yourself you're a bad person, you're just going to drive yourself to despair and reinforce the whole situation."
80 to 90% of dealing with a relapse is your reaction to it. "Just look at it as a way to develop skills, not as a method of self-judgment."
Learn Your Triggers
When you do have a lapse, pick yourself up and return to your maintenance plan.
"Write a list of these situations and then plan an alternative for each risk." For example: You're on a business trip and staying in a hotel. Don't order room service, and don't get the key to the convenience bar. Or: You and your toddler are having lunch. Instead of reaching for the fries, take a drink of water instead.
"Exercise and physical activity relieve stress, raise endorphins, and most important of all, burn calories."
If you learn to make the right choices, you won't feel that you're dieting, and then there will be no need for you to go off your plan in the first place
If you learn to make the right choices, you won't feel that you're dieting, and then there will be no need for you to go off your plan in the first place. That means, don't deprive yourself of a snack at night, if that's what you want. But trade in the high-fat ice cream for low-calorie Popsicle's, or realize that if you do eat the ice cream, you will plan for it appropriately during the day.
Don't ever forbid yourself. As soon as you do, you'll feel deprived, you'll wind up eating what you really wanted, and then you'll feel guilty.
"Never say never!" That only sets yourself up for an all-or-nothing response. No one is perfect.
ITALIAN BURGERS
These are not your ordinary, every-day burger. They are moist and full of flavors reminiscent of Italy.
serves 8 ( 6 points +) add additional points for bun of your choice
2 lbs. extra lean ground beef or ground round ( 93% lean)
½ c. dried bread crumbs
½ c. sun-dried tomatoes ( not packed in oil)
½ c. grated Parmesan cheese
1 egg
garlic powder to taste
4 slices part-skim mozzarella cheese ( such as Sargento)
Place sun-dried tomatoes in a bowl Cover with boiling water and let stand for 10 minutes. Drain.
In a large bowl, combine ground beef with bread crumbs, sun-dried tomatoes, Parmesan, egg and garlic powder. Form into 8 patties.
Cook burgers in a large nonstick skillet coated with spray or cook burgers on a grill to desired doneness. Top each burger with ½ slice of mozzarella cheese and let melt.
Posted by Pointless Meals
The answer is, you didn't.
Having a dieting relapse isn't a matter of if, it's a matter of when
I constantly encourage people~not to go on a diet, but to live a diet," "You need to focus your life on the development of your 'wholeness' -- in terms of your physical, emotional, intellectual, and spiritual selves."
Since falling off the diet wagon is almost a given, what's important, is knowing what to do when it happens. "When it comes to maintaining weight loss, people who have developed good relapse skills during the weight-loss process are much more likely to keep the weight off."
Be Prepared
There are two different kinds of relapses. The first -- and the easier one to deal with -- is the acute relapse. You're going along fine and then, "you just lose it."
The reasons for it are as unique as the individual. One of the more common ones, though, is being too strict with yourself and putting yourself into a mindset of deprivation. "When you just can't take it anymore, you break out."
Another reason is stress. You've had a fight with your spouse, or a bad day at the office, and you decide you need a time-out. "Life happens."Period. "If you have a piece of chocolate to deal with that, that doesn't mean you're a bad person -- just that you've had a bad day."
When that happens, it's important to learn from the experience. Ask yourself what happened. If you don't recognize what triggered the relapse, you're more likely to react the same way the next time the situation arises.
The more difficult type of relapse is the chronic variety. Somewhere along the line you loosen up. You can't really pinpoint when, but you realize you haven't been to the gym. You're snacking -- and not on broccoli -- far too much. In short, you've given up, even if only temporarily.
"Usually what this means is that you've lost your motivation and need to renew it."
Sit down and take stock. When you were following your program, how did you feel? What was motivating you then? "If you can recreate those feelings, you can get your desire back."
--------------------------------------------------------------------------------
"80 to 90% of dealing with a relapse is your reaction to it."
--------------------------------------------------------------------------------
Whether you're having a bad day or a bad month, the most important thing is not to turn the relapse into a moral issue. "We're all challenged every day." "If you tell yourself you're a bad person, you're just going to drive yourself to despair and reinforce the whole situation."
80 to 90% of dealing with a relapse is your reaction to it. "Just look at it as a way to develop skills, not as a method of self-judgment."
Learn Your Triggers
When you do have a lapse, pick yourself up and return to your maintenance plan.
"Write a list of these situations and then plan an alternative for each risk." For example: You're on a business trip and staying in a hotel. Don't order room service, and don't get the key to the convenience bar. Or: You and your toddler are having lunch. Instead of reaching for the fries, take a drink of water instead.
"Exercise and physical activity relieve stress, raise endorphins, and most important of all, burn calories."
If you learn to make the right choices, you won't feel that you're dieting, and then there will be no need for you to go off your plan in the first place
If you learn to make the right choices, you won't feel that you're dieting, and then there will be no need for you to go off your plan in the first place. That means, don't deprive yourself of a snack at night, if that's what you want. But trade in the high-fat ice cream for low-calorie Popsicle's, or realize that if you do eat the ice cream, you will plan for it appropriately during the day.
Don't ever forbid yourself. As soon as you do, you'll feel deprived, you'll wind up eating what you really wanted, and then you'll feel guilty.
"Never say never!" That only sets yourself up for an all-or-nothing response. No one is perfect.
ITALIAN BURGERS
These are not your ordinary, every-day burger. They are moist and full of flavors reminiscent of Italy.
serves 8 ( 6 points +) add additional points for bun of your choice
2 lbs. extra lean ground beef or ground round ( 93% lean)
½ c. dried bread crumbs
½ c. sun-dried tomatoes ( not packed in oil)
½ c. grated Parmesan cheese
1 egg
garlic powder to taste
4 slices part-skim mozzarella cheese ( such as Sargento)
Place sun-dried tomatoes in a bowl Cover with boiling water and let stand for 10 minutes. Drain.
In a large bowl, combine ground beef with bread crumbs, sun-dried tomatoes, Parmesan, egg and garlic powder. Form into 8 patties.
Cook burgers in a large nonstick skillet coated with spray or cook burgers on a grill to desired doneness. Top each burger with ½ slice of mozzarella cheese and let melt.
Posted by Pointless Meals
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