Did You Have a Relapse? 10 Ways to Bounce Back after You Blow Your Diet

Simple Tactics to Take Back Your Power

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.

 

 

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Connie Bennett is the bestselling author of Sugar Shock (Berkley Books) and Beyond Sugar Shock (Hay House), one or both of which have been praised by Dr. Mehmet Oz, Dr. Christiane Northrup, Dr. Daniel Amen, Dr. Mark Hyman and many others. Connie is now dedicated to discovering and sharing fast, super-simple, science-based secrets to Crush Your Cravings. (Her renewed interest in this topic began in late 2012, when she was walloped by Crazy Carb Cravings after losing her mother . She is now completing her next book, Crush Your Cravings On the Go™ and creating the companion Crush Your Cravings System.

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2 thoughts on “Did You Have a Relapse? 10 Ways to Bounce Back after You Blow Your Diet

  1. I have hypoglycemia and keep a daily food journal in which I keep track of protein, carb and fat content of everything I eat and also include how much exercise I got, my weight and what the weather was that day in my blog in order to not suffer from brain fog, depression, lethargy and mood swings caused by fluctuations in blood sugar.
    I utilize “The Complete Book of Food Counts” to look up this data when it is not shown on a food label.
    I try to limit myself to no more than 6 grams of carbs for breakfast and no more than 12 for lunch or dinner, but also don’t get overly anal about this — I just use it as a basic yardstick because it works for me.
    I also try to eat more fat than the combined amount of carbs and protein since this helps keep my blood sugar more balanced so it doesn’t fluctuate wildly. This helps me have the most energy and to be in the best mood.
    There was a time in my past when I was misdiagnosed as “bipolar,” but I never was. I was “just” severely hypoglycemic, but no one realized this or knew how to help me.
    I became a Chapter leader in the Weston A. Price Foundation http://www.westonaprice.org and enjoy educating people about nutrient dense foods such as homemade saurkraut, kimchi and other lacto-fermented foods and beverages such as kombucha.
    For breakfast this morning I had two containers of Natto (fermented soybeans) and 3 raw egg yolks from pasture raised hens (no GMO feed), I cycled 20 miles, and I’m about to have a big salad with a couple of tins of King Oscar sardines for lunch.
    I plan my meals a couple weeks in advance which helps me to stay in the groove. I find that unless I plan things this much, I easily get into trouble and that can really adversely impact my relationship with my girlfriend and also negatively impact my business. I sell organic sulfur at http://www.sulfurforhealth.com. I have worked as a Naturopath in an alternative cancer hospital but am not currently practicing.
    The sulfur that I sell can help with a host of different medical issues including reactive hypoglycemia, allergies, arthritis and a myriad of other issues. It makes cell membranes more porous and more permeable so oxygen can flood into the cell pushing toxins out.
    It neutralizes lactic acid to help endurance athletes to stay out of oxygen debt and it helps ATP production so it helps people have more energy — something that helps anyone, who tends to suffer from brain fog. There is a lot of information on my website at http://www.sulfurforhealth.com/RESOURCES.html that might be useful to some of you.
    Before meals, I take Cinsulin which contains cinnamon, also a type of seaweed, also chromium all of which which help lower blood sugar levels. I don’t sell it but anyone interested can get it from the Life Extension Foundation- see http://www.lef.org/Vitamins-Supplements/item01503/CinSulin-with-InSea2-and-Crominex-3
    They also sell another good supplement called “Tri Sugar Shield” that I reserve for those rare moments when I indulge in stuff I know damn well I really shouldn’t touch with a 10 foot pole, like RICE, or PASTA but once in a while I will eat those “taboo” foods, or I might overeat protein like have a big juicy steak or something or ice cream– here’s the info on it: http://www.lef.org/Vitamins-Supplements/item01803/Tri-Sugar-Shield
    I also sometimes use R-Lipoic Acid, Chromium Picolinate, and L-Glutamine and I always use digestive enzymes after eating. My favorite probiotic is Garden of Life’s “Ultra Defense” which I prefer because it contains sacromycees boulardii, which is the most important strain of bacteria for healing and sealing your leaky gut so you can properly absorb the nutrients from the foods you eat.
    I use this because I cured myself of Gut Dysbiosis which I had due to the over-proliferation of candida albicans, an opportunistic yeast that is fed by sugar and by overeating carbs.
    When you have gut dysbiosis, which many are born with due to inheriting their mother’s gut flora, you have to bring your gut flora back into balance using probiotics and by making homemade probiotics such as homemade saurkraut, which I make by shredding purple cabbage, I mash that up with sea salt, add some culture starter and some caraway seeds for flavor and I make the kraut in a big ceramic crock that is intended for this purpose.
    I am also a consultant to the natural products industry on legislative issues and do political lobbying to defend consumer access to everything you can buy in a health food store. We are always at war with the pharmaceutical industry.
    If anyone reading this would like to pick my brain, I can be reached at 1-800-333-2553 H&W I know how hard it can be to suffer from brain fog and chronic fatigue due to blood sugar problems. It can make a person’s life a living hell but we’re not powerless to turn things around. I speak from experience.
    I once spent 4 years locked up in state and private mental hospitals where they had no clue what was wrong with me and where they damn near killed me with psych meds and shock treatments. That was over 30 years ago. I will be 58 11 days from now. You can learn more about me at http://iahf.com/on_the_back_wards.html
    I hope something I have just posted here helps someone because I know how hard it can be to suffer from severe hypoglycemia and it can lead to type two diabetes.
    As a Naturopath, I can help anyone reverse severe hypoglycemia, also type two Diabetes, I have also cured people of cancer. It’s not that hard to do!
    We’ve had a cure for cancer since 1931 but not enough people are aware of Otto Warburg’s Nobel prize in Physiology…. cancer can’t live in the presence of oxygen and organic sulfur does a great job of opening up cell membranes flooding oxygen into the cells.
    I am very grateful to Connie Bennett for creating this blog which I have learned a lot from but have never posted on before.
    I decided today to finally “give something back.” The more we can all help each other, the better off we all are because we’re all in the same boat with these blood sugar problems, but once a person “dials in” a program the way I have the “problem” goes away completely and life is GREAT!!

  2. John,
    Thanks for your fascinating remarks.
    Wow, you were diagnosed as bipolar and were locked uup in a hospital but were just hypoglycemic? How awful!
    I tell the story in my first book, Sugar Shock, about a woman, who had almost the exact same experience!
    Many people don’t know that hypoglycemia can masquerade as bipolar.
    I’m now very curious about this sulfur. I’ll have to look into it.
    Also, I’ve been meaning to get involved with the Weston Price Foundation. In fact, after my Mom died and I was in grief and hit by PTSD, I even turned down an invitation to speak at a Weston Price Foundation chapter meeting. I’ll have to look up those people again!
    Anyhow, would you be kind enough to share your recipe for sauerkraut so that I can post it on my blog? I’d like to begin offering readers more healthy, sugar-free recipes.
    Thanks again for writing.
    Connie