Staying on Track
You've been doing a great job keeping up with the program! Here are some things to consider as you think about your progress:
How do you feel? Do you have more energy?
What have you learned about yourself?
Have you tried any new foods lately?
Have you lost any weight? (Any weight, even if less than expected, is worth a celebration!)
Have you had any tough days?
Dealing with slips
Losing weight is not easy. Some days it's hard to change your habits. Even Olympic athletes have setbacks or slips.
Slips can make you feel guilty. You may feel like you just don't have it in you to do this. These thoughts can lead you to give up. A slip isn't the end of the world, don't make it bigger than it is. It happens to everyone, not just you.
Learn from slips
First, look at a slip as a time to remind yourself why you're doing this. You could write down or print out your reasons and put them all around you. You're strong enough to keep moving forward to meet your health goals.
Think about when and why you slip:
What led to the setback? Was the trigger a person, place, or thing?
What can you do differently if this happens again?
Managing slips
Slips often have clear triggers. You can change the trigger or how you respond to the trigger. Here are some tips:
Change the trigger. For example, use a smaller plate, eat in a different place, or at a different time.
Avoid the trigger. If you know you can't manage it, avoid it. For example, don't go to a buffet.
Substitute a healthy response for the trigger. For example, choose an apple rather than chips or take the stairs instead of the elevator.
Ask for help. Tell your family, friends, and coworkers about your triggers and goals.
Remember
Even if you haven't seen the amount of change you want to see, don't give up!
Every day is a fresh start.
Goal of the day
Think about 1 thing you'll change up this week. You'll set your action goals for the week ahead in the next article!