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Tips for Getting Back on Track
Have you fallen off the diet wagon? Well, here's how to get back in shape.
Seeing Is Believing
Definitely do not punish yourself for pigging out. It happens. Instead, visualize
yourself at the ideal weight you want to be and start back on that positive track once
again. Keeping a diet diary is very helpful. —Kathy
I put a picture of what I want to look like on the wall in front of my computer. Others
might like it on the refrigerator. I did too. But my daughter is vegan, and it upset her
to see this beautiful woman wearing tight-fitting leathers. —Cindy
I take pictures of myself every month, wearing the same outfit, in the same corner of
the house. This way I can evaluate my progress. If I need a jump start, I look at how
far I've come.
Do some deep "belly breathing" yoga or tai chi style — try to focus only on your
breath; but if you have to "concentrate" on something, visualize yourself as healthy
and curvy (not model-skinny) and see yourself doing an activity you enjoy, or focus
on something you've done recently that someone really appreciated you for. —Jackie
Out of Sight, Out of Mind
Stock up on healthy food in your kitchen, and make it quick and easy to munch on.
You can still have Snackwells or low-fat yogurt and other healthier "cheat foods."
The object is not to overeat these items just because you think you can due to their
lower fat content. It is calories, calories and calories in the long run that add the
extra pounds. —Kathy
Tips for Getting Back on Track
Call a friend and make plans to go walking, biking, swimming, etc. Time goes by so much faster
with someone else along for the ride. Also make sure to surround yourself with positive, uplifting
people who inspire you to get back on track by positive reinforcement, not blame or ridicule. —
Rent some great workout videos and get moving. Make sure they are fun and inspiring and not
beyond your abilities or you will not feel capable and will lose interest rather quickly. This will only
make you want to go pig out. Trust me. It's just like when we are young, we must first take baby
steps, and then when we get confident with that level, we can move on. —Kathy
Whenever I am feeling down and I actually get off my butt and go out to exercise, I come home
feeling great. Exercise is a great form of stress relief, including emotional stress. —Melanie
Set Rewards for the Upcoming Goal
Go shopping, but instead of buying the outfit you really want, put it off as a reward for your
efforts. Set a goal for yourself, and once you have reached it, reward yourself. When you buy it,
you will not feel guilty, but instead, you'll know it is well deserved.
Feel Better on Track
What really helped me over the craving of "bad" foods when I was off track was the realization
that sugar snacks only made me feel worse -- particularly when the sugar crash kicked in —
whereas fruit and veggies and whole grains nourish me and make me feel good physically. —
Tips for Getting Back on Track
Fit Extra Fitness In
Get up just 15 minutes earlier and take a walk around the block while the sun comes up. Just moving my
body in the peace and quiet of the morning makes me feel better throughout the day. —iVillager
By THE ASSOCIATED PRESS
NEW YORK January 28, 2009 (AP)
Most people who regain weight after losing it feel embarrassed and ashamed.
But for those who go public — writing books, appearing in magazines, leading Weight Watchers meetings —
the experience can be humiliating.
"They banked their reputation on being a successful loser," says Madelyn Fernstrom, founder and director
of the University of Pittsburgh Medical Center Weight Management Center. "But the worst solution is giving
Here are 10 tips from the experts on how to get back on track.
— Don't think everyone is passing judgment. You are not a national disgrace, said Fernstrom. "People
always think everyone is judging them," she says. "That's not true." People will understand because they
have been there, she added.
— Know that you are not a failure. Regaining has nothing to do with whether you are a good or bad person,
— Take heart in the fact that you know how to lose weight. "It does work and has worked before," says
Fernstrom. But something obviously went wrong, so revisit your plan, she said.
— Don't feel responsible for others. "You are only responsible for yourself and if you motivated
anybody while you were losing weight, good," says Carole S. Disenhof, a clinical psychologist and
author of "Talk the Weight Off!"
— Don't hide. "You're in very good company," said Judith S. Beck, a cognitive therapist and author of
"The Complete Beck Diet for Life." "Most people gain weight back."
— Talk about it. If you feel comfortable, go back and share your struggles publicly, said Martin Binks,
director of behavioral health and research director for the Duke Diet and Fitness Center. Examples of
hyper-success often create an unrealistic impression that it is easy to lose weight, he said. People
need to know it's not as easy as it looks.
— Acknowledge your accomplishments. You lost weight and inspired others, said Binks. "Any time you
spent with a better quality of life at a lower weight should be chalked up as a positive experience."
— Learn the skills. It's difficult to keep weight off without knowing the proper way to diet, says Beck.
— Pick a date for when you are going to start again. Generally, you want it to be within the next two to
four weeks, says Karen Miller-Kovach, chief science officer for Weight Watchers. She said prepare for
that date — clean out the pantry, purchase a new pair of walking shoes.
|The tools and information on the this site are intended as an aid to weight loss and weight maintenance, and do not offer
medical advice. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before
starting a weight loss and/or exercise regime. If you decide to start exercising after a period of relative inactivity you should
start very slowly and consult your doctor if you experience any discomfort, distress or any other symptoms. If you feel any
discomfort or pain when you exercise, do not continue.
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