Overcoming backsliding

Have you ever jumped on the scale after a vacation and wanted to scream because you re-gained the 5 pounds you worked all summer to lose? Backsliding is a natural part of life. Our intentions are good, but our choices may not be. The important thing when you backslide (and we all do) is to forgive yourself and get yourself back on track. Otherwise, it is too easy to give up all together.

You can reduce the risk of backsliding by focusing on the situations that can contribute to your urges. Are you bored? Lonely? Frustrated? Anxious? Stressed? Or is it the fact that you are among friends and it is difficult to say no to their food offerings? Are you feeling deprived? All of these situations place us at risk for making poor food choices.

So what can you do to help yourself? Be aware! If you know you have a potluck dinner to attend tonight and the urge to overeat will be strong, try eating some raw vegetables and drinking water before you go. Prepare a healthy dish, yourself, to assure that a good choice will be available. If you tend to sit in front of the television and snack, try reading a book or taking a walk instead. If you come home from work frustrated and ready to grab the first snack in sight, have a basket of fresh fruit waiting in your kitchen.

You can also turn to friends and family for support. Give someone a call if you feel tempted to make a poor food choice. By the way, it is not a good idea to deprive yourself completely of your favorite foods. Deprivation only sets you up to fail. If you can't live without chocolate chip cookies, go ahead and prepare a batch, but make it a small one. Bake one or two cookies and freeze the rest of the dough in small portions for another day. The key here is to eat smaller portions of your favorite foods less often, not to give them up all together.

And don't forget, if you do backslide, forgive yourself, recommit to your health and nutrition goals and implement a realistic plan for staying on track the next time.

Last Reviewed 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

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