Here is the simple 3-step process I use to get back on track. I believe it can help you too.
STEP 1: Forgive.
Often we are so forgiving of others, but when was the last time you gave yourself a break? Dwelling in your mistakes does major damage to your self-esteem. It makes you a prisoner when what you really need is to be set free. Let it go, forgive and move on!
STEP 2: Learn.
The healthy way to respond to our mistakes is not to dwell on them but to learn from them. What triggered the series of events? And I need you to go deeper than the incident that just occurred. Every action that we take is a result of a thought. What thoughts led you to this place? What people, places, or things sparked that thought? Is there a bigger, underlying issue that you need to address? Unless we take the time to learn from our past, we are doomed to repeat it.
STEP 3: Resolve.
"Failure is simply the opportunity to begin again, this time more intelligently."
You veered off track? So what?! Everyone does. What’s going to make you different is what you decide to do now. Resolve and plan to do it differently next time. It may seem like you've been here so many times before that there is no hope. I'm here to tell you that there is hope. As long as you are alive, you have the potential to change. All you have to do is activate that potential by deciding not to give up and beginning again more intelligently. Use what you learned in step two to come up with a new plan.
Here are a few ideas that you can implement over the next 3-7 days to get you started:
- Avoid drinking your calories. Take a break from juices, soda, tea, etc. and drink water to rehydrate and release excess water (that’s what most of the extra weight is).
- Avoid artificial sweeteners. Ditch Splenda, Sweet-n-Low, Equal and those cool little flavor packets that you sometimes add to your water. They will likely sabotage your hydration efforts and some studies show a correlation between heavy artificial sweetener usage and craving sweets and processed carbs.
- Avoid snack foods, processed foods, and alcohol. Just say no to high calorie, sugary, or highly processed foods like cookies, cakes, chips, ice cream, pasta, bacon and sausage, deli meat, wine, and beer. Not forever, but for a good 3-4 days to get your taste buds back on track.
- Choose whole, real foods. You don’t really need a fancy detox program. Just focus on eating whole foods and drinking water and that will take care of itself. By whole foods I mean the ones that are typically found around the perimeter of the store –fruits, vegetables and lean meats from the butcher section. This can go a long way to helping you restore balance and ditch the cravings.
- Choose to get 7-8 hours of sleep per night. Turn off whatever is keeping you up (tv, phone, etc.) and go to bed! When your body is low on sleep, your defenses are down and it becomes easier to make poor eating choices.
- Choose to move more. Consider high intensity interval training because it produces the biggest calorie burn in the shortest period of time. Click here to check out some of the workouts I've posted on YouTube.
So forgive yourself, learn from your mistakes and come up with a new game plan that sets you up for success.
Need help with your get back on track game plan? Click here to schedule a chat with me.