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
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.