Dealing With Setbacks

You slipped up and had soda for lunch.  Now there’s some cake sitting around the office from a coworker’s birthday, and you figure since you’ve already messed up today, you might as well have some!  Then you decide to skip your workout since you are apparently having a cheat day anyway. Before you know it, you have gone down the wrong path all day, and are feeling guilty. To ward off the guilt, you have some ice cream. Sometimes this way of thinking goes on for days, maybe weeks – feeling like you’ve already messed up, so you might as well keep going. This often derails people from exercise/nutrition plans causing them to not reach their goals. So you messed up -What now?

Let me start by saying I’ve been there! In fact I’ve been there this week! (To those of you that think I always make the right health choices, thank you, but I am not perfect!) After my car accident, I really didn’t feel like cooking.  My wonderful husband brought home pizza. (He’s the best!) The next day, my concerned neighbor baked me a chocolate cake. (Don’t I have an awesome neighbor?!) The next day a friend took me to lunch, and I did not order a healthy meal. I canceled my Cardio Class this week to help conserve water (and help me heal from the car accident). Feeling like I’d already made so many unhealthy choices anyway, I even went to a sushi buffet and stuffed myself!

How did this week of bad choices make me feel? Awful! I am feeling sluggish and lazy. But instead of giving up all together, I have scheduled a workout with some friends tonight.  Knowing that I have people meeting me there is motivation to show up. And I KNOW how amazing I will feel once I complete a workout! I am ready to go to the store and stock up on healthy foods for the weekend.  I don’t like the way I feel right now, and I know how to make the positive changes to feel better.

This week has been a good lesson – reenforcing what I always say “Food is Fuel, Not Comfort”. I have experienced first hand the way bad nutrition choices affect me, and I am ready to get back on track!

So how can we deal with these setbacks and get back on track?

  • Expect setbacks, realizing that no one is perfect.
  • FORGIVE YOURSELF, and move on.
  • Don’t blow a minor weight gain out of proportion.
  • Develop a positive attitude towards your healthy lifestyle plan.
  • Learn from your mistakes.
  • Be accountable. Track your food in a journal, even on your bad days.
  • Reset your weight loss goals.
  • Make a game plan to avoid setbacks in the future.
  • Get a group of friends together for workouts, motivating you to show up.
  • Focus on health and lifelong habits rather than weight loss.
  • Most important, don’t let one bad choice derail your whole day!