* To skip all this diet blah blah and see how I ultimately resolved the issue, skip to the end of this post :)
I have been following Eat To Live for about two weeks now. I have never actually experienced seeing such great and undeniable results from changing my eating and exercise habits. I have been gushing about it to people because I feel so good, but I have shyed away from calling it a "diet."
Relapsers reported using food to make themselves feel better when they were upset. They also attributed weight gain to unexpected or unpredictable stressful life events.
Maintainers, by contrast, confronted their problems directly and looked for alternative ways to cope with them (other than eating)
These included relaxation techniques, meditation, exercise, focusing on productive work, seeking social support, getting professional help, or talking out their feelings with other people they trusted.
This by the way, confirms previous research in the area of addiction recovery which found that a person who has made a successful behavior change will return to a previous negative pattern if a stressful situation occurs and no coping skills have been developed to deal with it."
Here are some tips I gathered from around the Interpipe on avoiding diet relapses:
*Mix it up a bit. One common reason for relapse is your weight loss routine has become too, well, routine! Go shopping at a different store or a farmers market and bring home some different appealing yet healthy food. Take a new exercise class. Find a new walking route. Make it new and interesting again.
*Reward yourself. If you feel like your final goal is too far away to even think about, it will be easy to throw in the towel. Instead, set smaller goals and reward yourself when you reach them. Make the reward something good that you wouldn't normally do for yourself, as long as it is not food.
*The 6-Step Plan for Relapse Prevention
1. Step back and ask, “What happened?” Look objectively at what brought on the lapse.
2. Calm down. Take a few deep breaths and remind yourself, “One slip-up does not make me a failure.”
3. Renew your vows. Remind yourself of how far you have come, and how disappointed you’ll be if this one slip-up undoes all your hard work.
4. Learn from it. Think about what pushed you to your lapse (your food diary notes can help). What can you do differently next time?
5. Implement your “back on track” strategy right away.
6. Call for backup. Ask for help from those people who are supportive and who want you to succeed.
Option B for sugar-snack induced self-pity and temporary life stressors:
Go listen to the awesome MEN Simultaneously LF Remix by Lauren Flax. Yes!!!