Welcome to the Motivation Station!
Sometimes finding the motivation to stick with a weight-reducing diet and healthy lifestyle is difficult. You may lapse back into old habits. This can happen when you have a bad day and overeat or skip exercise. A relapse is when you go back to old habits for several days or weeks.
If you go back to your old habits, try these motivational pick-me-ups to renew your weight-loss efforts and return to your new and improved, healthy lifestyle:
• Remember that having a lapse is not failing. If you go off your diet, don't quit and don't get mad at yourself. Just get back on track.
• Think about your eating habits. Do you eat out of habit instead of hunger? If you find yourself automatically snacking in front of the television every night, it may be helpful to pick a certain spot in the house and not let yourself eat anywhere else.
• Decide how to handle temptation. When you're offered high-fat foods, turn them down nicely, but firmly. Try to dine out at places where there are low-fat, low-calorie foods to choose from.
• Plan ahead. If a bad mood makes you want to binge, decide in advance what action to take. You could go for a walk, call a friend or read a book. It could help to make a list of things to do when you get food cravings.
• Think about whether you feel hunger (gnawing in your stomach) or urges (mental cravings for food).
• When you feel an urge, set a timer for 15 minutes and wait, or do something else before eating. This will help you delay your desire for food.
• Respond in other ways to life's stresses. For example, take a brisk walk, start a new hobby, or meditate.
• Seek support from others, including social groups.
• Physical activity is good for your heart, and it helps you lose weight. Ask your doctor or health professional for an activity plan that's right for you.
