Health knowledge made personal
Join this community!
› Share page:
Search posts:

The Tool Bucket to Fix Your Broken Diet

Posted Jan 11 2010 2:00am

by Maria's Last Diet

Becoming a weight-loss success story is easier than you think.

All you have to do is not give up.

Even if you're convinced that going off your diet plan means you need to throw it away, stop! Don't do it. Even if you totally fell off your weight-loss plan, even if your diet is broken in many places, it can be fixed.

Create your weight-loss diet repair tool bucket and drop these six power tools into it.

Fix-it Tool #1. Don't take the blame. Don't blame your character or a lack of willpower or an inability to exert self-control. Don't imagine some other basic fault or irreversible weakness in you. If you didn't stay on your diet plan, examine the situations where this happened. Think about where you were, who you were with, and what you were doing. Think about how you were feeling each time you fell off, and even before you fell off. Doing these things helps you evaluate the problems that contribute to your slips. This is what it takes to bring you right out of the self-blame mode and into the constructive "do something about it" mode.

Fix-it Tool #2. Make a When-Then plan. So you got caught in a high-risk eating situation and you slipped and didn't stick to your diet plan―not so terrible. What you do now is anticipate the next high-risk situation you'll need to deal with. Plan for it, and―very important―make your plan specific. For example, the weekend is coming up and you'll be going out to eat with friends. What can you do to make sure you stick to that diet plan? Think very specifically about each eventuality by using the "When-Then" idea: "When I don’t see any of my diet food on the menu, then I’ll ask for half a portion." Or, "When someone urges me to have dessert, then I’ll say no thanks, I’m really trying this time." These things may seem like small measures, but they are the very on-the-spot tactics you can count on to keep you on track.

Fix-it Tool # 3. Tweak the diet plan. Just because you haven't been perfect, just because there is a rip or tear in the diet plan, doesn't mean you need to give up altogether. Consider whether there are parts of this weight loss diet plan that need to be tailored more to fit you. You can adjust certain aspects to make it easier and more comfortable. For example, you might want to take a relaxing time-out for yourself when life ramps up your stress level, and include a small treat that is not exactly part of the food plan. A little alteration like this will almost always prevent a big transgression.

Fix-it Tool #4. Clarify your weight-loss goals. Why did you decide to go on a weight-loss diet in the first place? How will your life be changed for the better if you lose the weight? Refresh your memory about why you are dieting and what your weight-loss goals are. This will renew your weight-loss motivation. Be as clear as you can be. For example, what would you be doing if you achieved weight-loss success? What would be the changes in your daily life? How would it help your relationships? How would it affect your self-esteem?

Fix-it Tool #5. Set small goals along the way. When things aren't going so well with your dieting, here is a proven strategy. Set small milestones for yourself, and then go ahead to reach them. This is the way to build a sense of yourself as being capable. The effect is cumulative, because each small goal you achieve builds confidence. The more steps you take in the right direction―the more you see yourself able to do what you set out to do―the more goal-directed and sure of yourself you become. So, start small. For example, in the first week, you might simply try to catch yourself engaging in any negative self-talk. You can write down the negative thoughts and see what they are all about. This is a good interim goal, and will serve you better than concentrating only on losing thirty pounds. This goal is achievable almost right away.

Fix-it Tool #6. Think positively. There is a sunny side to the dieting-lapse street. Look at it this way. Every time someone achieves a goal, it is a result of making mistakes and going on from there. So if you have a diet lapse, and you can pick yourself up and continue on your diet plan again, you are definitely doing it right. Understanding that there is no real success without making mistakes is perhaps the biggest power tool of all.

A weight-loss diet plan is a lot of things. It's an aid. It reflects a desire for change on your part. It's a course to follow. It's a weight-loss booster. It's a journey.

So―which one of life's important journeys goes off without a hitch? Not one! The road to accomplishing anything in life is bumpy and uneven. Having this tool bucket by your side while you are dieting gives you the power to patch up any cracks or tears. That's how to get weight-loss success.

Post a comment
Write a comment:

Related Searches