Have you had a diet relapse? If so, don’t fret. You can easily Bounce Back after You Blow Your Diet.
In fact, I’m a success story. Indeed, as I reluctantly admitted last year, after my mother died — while I was reeling from grief, despair, betrayal, PTSD (Post-Traumatic Stress Syndrome) and more — I had a Carb Relapse, which, much to my professional embarrassment, lingered for some 10 months. Not only that, but I packed on 21 pounds.
For the past two-plus years, I’ve been eating cleaning, and yes, I slimmed down, too.
These days, I’m intrigued by relapse. Why do people blow their diets? How, and with what foods? (In my case, I went for carbs, not sugar.)
Now, I’m determined to show you how not to blow your diet when abuse, gut-wrenching grief, tragedy strike.
Ever since I a Relapse Bouncer, I’ve become a magnet for questions about the topic.
Someone just asked me today, “How do you bounce back after a relapse?”
To help you, too, Bounce Back After Relapse, I’ve been creating or finding tips to help you get you back on track. Here are 10 Ways to Bounce Back After You Blow Your Diet.
1. Shower yourself with compassion if you’ve blown your diet.
If you slip on your diet, this is not the time to berate or belittle yourself. Instead, use your relapse as a reason to lavish yourself with kindness, understanding and sympathy. The research is mounting on the benefits of giving yourself compassion. (More about that in a future post.)
2. Accept that you’re human — and therefore imperfect.
People with food issues often expect themselves to do everything perfectly, especially “dieting,” as I’ve discovered from coaching many people. Ironically, the word, “diet” even has “die” in it.
Of course, it’s impossible to be perfect, of course. Expecting yourself to eat “right” all the time sets you up for failure. So give yourself a break.
Since you’ve had a relapse, use this as an opportunity to claim your humanity. That means accepting — and even embracing — your imperfections. Plus, you want to forgive yourself. Doing these things can be quite freeing.
3. Consider this a great time to start over.
Instead of seeing your diet relapse as a disaster, regard it as an opportunity to start over. A so-called “mistake” such as this could be just the catalyst you need to reinvigorate you.
After all, aren’t you especially motivated when you begin a project? Besides, your determination can kick into high drive especially if you want to avoid or manage your low blood sugar, type 2 diabetes, cancer, heart disease or another illness.
4. See your slip as a Life Lesson.
In the wake of a relapse with French fries, popcorn, onion rings or other quickie carbs, sugar or other junk foods, you can use your slip as a wake-up call. Often, people begin to succeed — as I did back in 1998 and again in 2012 after my big relapse — when they’re so fed up with their self-destructive ways that they’re ready to fully commit to kicking their self-abusive habit.
5. Study your body’s reaction.
There’s nothing like a harsh dose of reality to make you realize that eating junk food doesn’t only add inches to your hips. Study yourself dispassionately like a lab rat to discover what damage you caused by your diet relapse. Ask yourself the following questions:
- Am I more tired than normal?
- Am I excessively moody?
- Am I finding it tough to concentrate?
- Am I having brain fog?
- Do I have a headache?
- Am I having a tough time sleeping?
- Am I depressed for no good reason?
- How else am I NOT my best me?
6. Record the results of your binge for at least 4 days.
Rather than beat up on yourself for blowing your diet, take notes on how bad you feel after your sugar or carb spree. Keep a journal for at least four days.
Make sure to document the emotional, physical and spiritual ramifications of your relapse. Write about your problems with over-reactivity, anger, brain fog, depression, irritability, nervousness, aches, pains, outbursts at your kids and fights with your honey..
When you carefully monitor your reactions, you’ll easily remember these awful repercussions so that the next time you’re tempted to succumb to donuts, candies, chips or other nutrient-poor foods, you’ll probably pause and then muster up the ability to say no to that junk food.
7. Reaffirm and recommit to your ‘Whys” and ‘Whats.”
Immediately after your binge or slip — however minor — realign your thoughts. Think about why you want to quit sugar or refined carbs in the first place.
- Is your doctor telling you to clean up your eating, as mine did years ago, because if you don’t, you’re headed toward type 2 diabetes, cancer, heart disease or another potentially fatal illness?
- What health benefits will you gain from eating better and cutting out sugar or fast carbs?
- How will your life change on other fronts if you’re eating well?
Review your list again and again. You’ll find — as I have at two major points in my life — that your strong Whys-and-Whats lists will help you to break free from your carb or sugar addiction for good.
8. See yourself free.
Speaking of free, now envision that you’re liberated. Woo-Hoo! See how exhilarated you’ll feel by saying no to junk food. Keep watching your delicious success as if you’re catching your favorite TV show.
Do it now. It’s fun and freeing! See yourself back on the healthy-eating track. You’re succeeding and your addiction is lying back there in the dust! Yes!
9. Create a Power Phrase or mantra.
Now, verbally proclaim your success, too. You don’t have to say it in public, but you can quietly or inwardly affirm: “I choose and eat only healthy, nourishing foods and drinks, that peel off my extra weight, give me energy, and make me happy. I am free.”
Or create your own Power Phrase. Share your ideas here for what Power Phrase works for you.
Repeat your Power Phrase over and over — preferably while looking in the mirror.
As you probably know, visualizing success is a powerful Law of Attraction tool that’s discussed in the bestselling film and book, The Secret.
10. Reframe Your Diet Relapse as a Spiritual Springboard.
Now that you’re getting back on track with your food, you’ll have a better perspective on your relapse — and on life. Most people I’ve coached have discovered that falling so low has infused them with a new-found spirituality and a jubilant feeling of joy, strength and inner peace. They’re more determined to treat their bodies with respect and reverence, because after all, we’re spiritual beings. The same can happen to you, too.
As you get ready to Bounce Back After Relapse, remember yourself that life is much sweeter without all those refined sweets and other unhealthy habits.
Thanks to http://www.freedigitalphotos.net for the image above.