Hello! So today’s post is all about what to do when things go wrong, when your best fitness and healthy eating intentions fly out the window. We’ve all had a bad day, but how do you stop that from rolling into a couple of days, a week, months, years? How do you get unstuck? These 7 weight loss tips for when you screw up will help you get back on track with your healthy living goals.
1.) Stop the cycle.
Just stop. Stop, stop, stop. Throw your Cheetos in the trash can. Literally get rid of anything that stands in your way. If you can’t get rid of it, put it someplace physically hard to get to—like you need to get a step-stool to get to it. Set a timer for 20 minutes. Drink a glass of water, if you are still feeling hungry when the timer goes off, fix yourself an actual healthy snack or meal, sit down at a table, and eat it. Food isn’t the enemy, but if you are in a bad place you need to put up some boundaries.
2.) Distract yourself with positive outlets
Take a walk, call a friend, go to the mall, read an interesting book, paint your nails, turn on your favorite music, draw, write, play with puppies. Keep your brain and body occupied beyond your immediate desire.
3.) Get with supportive people
Find your tribe! There are LOTS of people out there trying to pursue good health. Find them! Connect on blogs, Facebook, Twitter. Look at your “real” friends—surely, you have one or two that is also into fitness—beg, recruit your friends to keep you accountable, work out with you, and try out new recipes together. Also, it’s important to have one “hard line” friend who won’t put up with your B.S. when you are on a downhill slide, will text you everyday, and will show up at your house to go running with you, and will tell you to your face (in the nicest way possible) when you have put on a few.
4.) Examine your motives
There are reasons why you’ve fallen off the wagon. Is it a loss of motivation, stress at work, a busy time, trying to meet your emotional needs with food, sickness, or just needing a break? What changed and sent you downward? Also, you’re smarting than getting sucked into the comparison trap, right? Own YOUR game, don’t compare yourself to others.
5.) Make a Plan
Now that you know what got you stuck and are in a better place—let’s get unstuck! Set some attainable goals like eating 5 servings of vegetables a day, working out 3 times this week, trying a new healthy version of your favorite dinner, joining a walking or running group. Write those goals down. Commit to them publically. (And it’s okay to admit you screwed up, even if you are a blogger!) Place them somewhere you can see them every day. Reach out to your social circles and get encouragement to stick to your goals.
6.) Work the plan
Do the work. Just do it. Every darn day.
7.) Give yourself room to be human
Sometimes, when you’re trying so hard to be perfect, you fall off the wagon because perfect is exhausting and impossible. Give yourself room to eat cupcakes and watch trashy t.v. Once or twice a week just take it easy, killer. Stay dialed in the majority of the time, but don’t try to always eat or exercise perfectly because you’re only setting yourself up for failure. Eat food because you enjoy it and move your body because it feels good.
How do you stop a bad day from turning into a bad week? Any tips on how to get back on your game?