beating sugar addiction
  • About
  • GET HELP
    • Private Coaching
    • Beating Sugar Online Course
    • Meal Plan Subscription
    • Food For Thought
  • Resources
    • Books
    • Free Stuff
  • FAQs
  • Blog
  • Media
    • Dan DeFigio In The Media
    • Book Dan
  • Contact Us
Menu
  • About
  • GET HELP
    • Private Coaching
    • Beating Sugar Online Course
    • Meal Plan Subscription
    • Food For Thought
  • Resources
    • Books
    • Free Stuff
  • FAQs
  • Blog
  • Media
    • Dan DeFigio In The Media
    • Book Dan
  • Contact Us
  • Home
  • Uncategorized
  • Get Back On Track After You Fell Off The Wagon

Uncategorized

Get Back On Track After You Fell Off The Wagon

So you made promises to yourself to eat better and lose weight.

But you’ve “fallen off the wagon” and slipped back into your old habits.

Welcome to the club. It’s called “being human” (there are, like, 7 billion of us).

If you don’t want to give up completely on your weight loss goals,
here is a step-by-step guide to get back on track:

Getting Back On Track Step 1:

Getting back on track step 1:
Be kind to yourself

Be kind to yourself.

We are often our own worst critics and our own worst enemy.

You may have a voice in your head that calls you a failure, or a loser. It may tell you that you don’t deserve to be healthy.

Those are all lies.

When that voice in your head shouts those lies to you, just add some truth on top of it:

“I’m not perfect. No one is. I am trying. I want to be better. With each healthy decision, I get better. So get out of my way, Liar-Voice!”


Getting Back On Track Step 2:

Accept that one mistake does not ruin everything.

All-or-nothing thinking is the surest way to keep yourself stuck in the same cycle of struggling and failing.

If you make one bad choice, it does not “ruin everything.” You do not have to “start all over.”

If you eat something you regret, just focus on your next choice.

Do NOT tell yourself, “Well I blew it today, so I’ll start over tomorrow (or Monday).”

Just make a smart decision next time.

Getting back on track: One mistake does not ruin everything.
Decisions are like a river, they are constantly going by.

These decision points are constantly flowing by, like a river. You won’t get them all, but get as many right as you can.

One ‘Oops’ does NOT mean that no other choices matter!


Getting Back On Track Step 3:

Focus on Small Wins

When you lose weight, KEEPING IT OFF is never about hitting a home run with one technique (like going keto, or “Giving up _______“).

Focus on hitting singles every day, instead of swinging for a home run.

Losing weight (and keeping it off!) is about accumulating small wins over time.

Keeping the weight off is the combined power of thousands of meals and snacks. Each and every one counts.

Examples of small wins:

  • Choosing fruit instead of cake
  • Planning and preparing your food ahead of time, vs grabbing whatever in the moment
  • Eating vegetables instead of bread
  • Drinking mineral water instead of soda
  • Pausing to figure out what you really want when a sugar craving or a stress eating urge strikes you
  • Recovering quickly by focusing on your very next decision, versus saying “The whole day is shot, I’ll start again tomorrow.”

You lose weight by getting more Wins than Losses each day.

Aim for getting on base every time you’re at bat, versus swinging for a home run twice a year.

Losing Weight Together

Let’s do this together — I may have room for a few new people for 1-on-1 coaching.

We can work on emotional eating issues, developing a better mindset around the dreaded all-or-nothing thinking, tips and techniques for implementing healthier eating into your busy day, or whatever else that can help you upgrade your life!

Drop me a note and we’ll find a time to talk.

no more diets program


  • Share:
administrator

You may also like

drugs to lose weight

The Truth About Drugs to Lose Weight

  • December 15, 2022
  • by wpx
  • in Uncategorized
Trying to lose weight ends up with many hitting the gym hard, taking up running, or indulging in fad...
improving skin texture
Tips for Improving Skin Texture
April 10, 2022
brain exploding
I’m frustrated
February 20, 2022
how to stop eating at night
How To Stop Eating At Night
January 9, 2022

Recent Posts

drugs to lose weight
The Truth About Drugs to Lose Weight
15Dec,2022
stress eating and food addiction
The Link Between Stress Eating and Food Addiction
11Dec,2022
How to Support a Friend Who’s Dealing With Sugar Addiction
06Oct,2022
cravings at night
What To Eat When You’re Craving Sugar At Night
11Sep,2022
Get Back On Track After You Fell Off The Wagon
17Jul,2022
improving skin texture
Tips for Improving Skin Texture
10Apr,2022

CONNECT WITH DAN

  • 1-615-395-2500
  • dan.defigio@beatingsugaraddiction.com
  • Dan DeFigio is available for interviews for podcasts, magazine articles, blog interviews, television, and radio appearances

SOCIAL MEDIA LINKS

Facebook Twitter Youtube Linkedin
  • FREQUENTLY ASKED QUESTIONS
  • Who are you again?
  • What can you do for me?
  • Where can I get your books?
  • Where can I watch your videos?
  • What kind of diet do you suggest?
  • Should I eat fruit?

©2021 Dan DeFigio. All Rights Reserved

Privacy Policy

As an Amazon Associate I earn from qualifying purchases.