How do I get back on track?

The #1 question people seem to ask here, over and over again...is...

How do I get back on track once I've 'lost' my mojo?
It happens to everyone sooner or later.  Even the most diligent, dedicated MFer runs into problems now and then.  Fat Brain talks us into 'one more', which leads to another, and maybe another...and pretty soon you're getting more and more lax.  You stop weighing and measuring. You stop tracking. You start making excuses on a daily basis. And suddenly, despite your best efforts, you can't even stay OP for one solid day. 

OR you stay OP for one day, go off the next.  OP/off plan/OP/off plan....over and over again. ARGH.  Right?

Believe me, 'been there, done that'.

Well, what's the answer?

Well, first of all I think it's important to realize that getting off track HAPPENS.  And it happens to everyone sooner or later. 

It's almost inevitable.....because we're human, and because everything in life changes. 

After all, you can't 'freeze' everything to stay exactly the same so you can stay 100% OP and continue to sail forever.  Even if you get through the entire 5/1 without a hitch, sooner or later -- maybe in Transition, maybe not until Maintenance -- you will hit a point where you lose your mojo.  The magic is gone. You are eating extra food. More MF meals than you should. Non-program food.  Extra bites, licks and tastes that may have led to a full-fledged binge.  Or even, mini-binges that plague you....every couple of days!
 
So how do you get back on track?
I believe that the answer is as unique as WE are.  What works for me might not work for you! 

But I'm going to give you some ideas....so you can store them away, and use them when you hit a bad spot.  Hopefully they will help!First of all, I think there are 3 very important things to keep in mind when it comes to getting offtrack:

1). It's inevitable sooner or later because Life = Change! and you're only human,
2). It doesn't mean the end of the world or this program isn't for you or you are too weak and have no willpower, or that you'll never be able to do this, and
3). It IS possible to get back on track. 
In fact, I would venture to guess that the #1 reason why people go OFF program and NEVER RETURN?  Is because they talk themselves into Reason #2.  They think they "can't" do it.  They talk themselves right out of doing the program because they decide it's too hard.  It's too hard to pick themselves up again, so they might as well give up. 

That's sad.....but sadder still is the fact that 99 times out of 100, all this is doing is putting it off.  You're justifying quitting because quitting is easier.....when in fact it's NOT, at all!  Because quitting usually comes with weight gain, and weight gain leads to more problems in your life, more frustrations, more anger at yourself, more depression, and.....sometimes, if you're LUCKY.....leads to you're being right back here AGAIN to give it another try.  Weeks or months or even years later....and many pounds heavier.

And that is NOT fun.

And how many times will you restart? 

Each time you feel more and more like a failure.
And the bottom line is, if you give up every time it gets hard, you'll NEVER finish. 
Because it WILL get hard. Again, it's inevitable.
Life = Change. Count on it!  Stressful situations happen.  People get sick (maybe you!), people leave, relationships change, jobs change, maybe you move or start a whole new career or take a vacation or have money problems or something else stressful is happening in your life.  And you have to handle that situation PLUS stay OP.  And it can seem like 'too much' at times.  I know.  Been there. So.....sooner or later you have to get it done. 
Go all the way.  Right through Transition and into Maintenance.

So OK....let's say you're at that point....where you lost your 'groove', you're starting to slip, you're eating one too many MF meals or snacks or maybe you're taking extra BLTs (bites, licks and tastes) or maybe you stopped measuring or stopped logging.  And maybe you are making excuses NOT to go to the gym and you're not working out regularly anymore.

Maybe you're even fighting with binges.....on again, off again, on again, off again....feast or famine....UGH I did this, too....and there's nothing WORSE, in my opinion.  It's degrading to yourself, it's depressing, it's frustrating, and it gets you NOWHERE fast. 

So what do you DO about it?

Here are some tips that helped me.  And again, EVERYONE IS DIFFERENT!  What worked for me may not work for you.  That's why 'sharing' on this website, or with your Coach or whatever, is so important! 

- You know that list you made, of all the reasons why you wanted to lose weight?  Drag that back out again and reread it.  Maybe add to it.  Maybe redo it completely.  But think about it.  Think about all the stupid little things, the personal things, that add up to make you MISERABLE when you're overweight. 

Things like....for me, one of them was I got sick of having to use baby powder between my legs to keep them from developing a 'rash' because they rubbed together when I walked and it got PAINFUL.  Really.  (and psst...this is something I never even told my DH).

Things like THAT.  Personal things.  This is just between you and YOU.  No one is going to see this list. It's for you ONLY.  You can add the grandiose things like, "I want to be a good role model for my children", that's wonderful.....but believe me, it's not going to get it done like "I'm tired of hiding from cameras", or "I got embarrassed because my kid's friend asked me if I was pregnant". 
Know what I mean?  It's the little things, the 'stupid' stuff, that really bugs us the MOST.  And those things really really make a difference when we lose the weight.

- Make another list (if you haven't already) of all the things you want to do, or CAN do NOW if you've lost some weight....at goal weight.  If you've gone down a size, put that down.  If someone has complimented you, put that down.  Whatever advantage or nice thing has happened to you due to losing weight, that goes on this list. 

Didn't it feel GREAT?  And that feeling can STAY with you, much much longer than some taste in your mouth.  Right? 

So now you've got your "Plusses" and "Minuses".  Reasons why you hate being overweight....and reasons why you LOVE losing weight.  Together they can be a powerful motivator.

- Now, analyze your behavior. Step by step.  Something is causing you to lose your focus, your commitment.  So get back to basics.  What is causing you to eat that FIRST thing off plan?  It could be you've developed a new unhealthy habit somewhere along the way.  It could be there's a new trigger food that you just can't seem to get enough of (this usually means the food has to be eliminated).

- TALK TO SOMEONE!  This is where 'sharing' can really help.  Either talk to your Health Coach about what you've been doing to decipher where you're going wrong, or blog about it, or write a forum post, or just sit and think about it.  I prayed about it, too. (Hey, prayer is the world's greatest wireless connection LOL!)  You don't have to talk out loud, you can blog. You can write forum posts and you don't have to reveal a lot about yourself.....just that you're struggling.  You may be surprised (and delighted) with the ideas - and the commiseration -- that you receive in return.  You'll quickly see that you are NOT alone!

- Do your homework.  Open the Habits of Health book again (or buy it if you don't have it).  Check out other books....there are plenty of good ones about emotional eating and binge eating that can help you figure out what's happening in your HEAD.  And that's where the change happens.  In your HEAD.  I have a whole list posted in the Binge Eaters Group (if you aren't a member, send me a message, I'll add you)...and there are other books listed in the forums, just search around.  Read Nick's Behavior Forum;  there's lot of good ideas in there and you might read someone's story that is EXACTLY what happened to you!  Some of these things can lead to huge 'AHA' moments, that can make all the difference in your plan.
- Resolve to stay ONE day 100% OP.  That's all.  Just ONE day.  Plan it all out, every meal, every snack, all your water, what you're going to do in terms of exercise (or maybe, NOT exercise....if you've gone off the reservation for awhile, it may be time to stay off the exercise for a little while until you get fully into ketosis) .
And while you're at it.....
- Reorganize your MF meals and rearrange your kitchen, etc. to ensure that things are easiest for you.  This is where I decided to use my shoe organizer system to store my MF meals.....but do whatever works for you.  I find it best to plan in advance, and take all 5 MF packets out first thing in the morning and set them on the kitchen counter.  That's what I'm eating that day....and that's ALL I'm eating....plus my L&G.  Which I also plan.
Yes, I'm a very anal planner.  LOL.  It HELPS.  Bigtime.  There's something about making a plan and sticking to it that can make your motivation ZOOM through the roof and elevate your mood, too!  And reward yourself....get some gold stickers and put them on your calendar when you stay OP!  Or happy faces....hey, whatever works.  LOL

- Look at old pictures of yourself.  Especially if you've lost 'some' weight.  Do you really want to go back there again?  It's not too far-fetched, you know....if you lose your mojo and give up, you can regain it....faster than you would believe! 

- Post inspirational things around where you can see them.  Maybe a picture of yourself a lot thinner, on the refrigerator. Maybe a picture of yourself HEAVIER on the refrigerator!  That can work, too!  Yellow stickies (LOVE these....) are great.  I have them all over my house!  On my kitchen cabinets I have one that says 'One WILL hurt'.  In my bathroom mirror I have one that says 'No more jiggling ARM FAT in 2014!' 
LOL....Hey, whatever works. If you see it, you'll get a reminder.  Right?- Have you lost a lot of weight quickly?  It could be you're scared!  Really!  I hit this point when I hit the 180s.....specifically right around 186 - I started to panic. Because I had never been able to get lower than 186.  I told myself it was my 'setpoint', and then I proceeded to PROVE it to myself by deliberately, subconsciously, sabotaging myself!  It was weird....but it was all wrapped up in my body image and losing the weight quickly and feeling like a stranger in my own body.  I wasn't sure how to react.  My clothes were falling off me but I didn't want to spend a lot of money on new ones (hint: Consignment shops help BIGTIME here.....or just buy a few pieces, a new pair of jeans and a couple of tee shirts, maybe a new skirt or dress for work and one pair of good black dress pants, and you're all set!)
Just throw OUT the old baggy ones....don't give yourself a back door.

To help with body image issues, I highly highly recommend....exercise. In a gym. With MIRRORS. (GASP!)  Seriously.  Listen. There are heavier people than you at the gym. Believe me. There are older people. There are people in worst shape than you are. You have to start somewhere, right?  But if you start working out....slowly and carefully....maybe with the help of a personal trainer....maybe alone, but please think about things like weight circuit training because building muscle can really help 'firm you' all over as you lose the weight (and also raise your metabolic rate), and just working with your body, MOVING it, gives you more body awareness and some more body LOVE!  Really! 
If you can't work out in a gym, then promise me you'll stand in front of a full-length mirror every morning and tell your reflection that you are beautiful just the way you are, but you are continuing to work on your health and your body and you are changing, and it's OK.  It's OK to have stretch marks (they are inevitable if you lose a lot of weight)...it's OK to be flabby in areas....it's OK to not be perfect!  FORGIVE YOURSELF!  Look at your body and find GOOD points.  Search until you find it.  Maybe the only thing you like about yourself is your....elbows!  Who cares?  DO IT!  Find a way to love your body. 
Who else is going to do it?  YOU are the owner of your body.  The ONLY owner.  Treat it with respect and it will perform the way you want it to perform.  Abuse it, and you'll be 'rewarded' with pain, and being unable to move or to do the things you want to do.

- Speaking of body image and movement, THINK about those things, as well.  Think about things like crossing your legs.  Having more room in the car between you and the steering wheel (this was a biggie for me LOL).  Being able to wear seatbelts without worrying.  Being able to zip up a pair of jean without doing major contortions!  Being able to sleep better.  Breathe better.  Go up stairs better.  The list goes on and on.

- Check out the RECIPES section and pick out a few recipes that look good. Print them out and plan to try them. Get all the ingredients and DO IT.  You might just get a new favorite.  Boredom is our enemy....(and Fat Brain's friend).  Don't allow yourself to get bored, because it's totally unnecessary.  You don't have to 'suffer' on this plan.  REALLY.
Sometimes you don't even have to try a whole new recipe, just try a new flavor of herb tea! 
It's amazing, sometimes, just the 'little things' can make all the difference in the world.

I hope these ideas help.   Above all, do NOT give up.  If you have to, relax and take it easy for a few days....but think about what you want, overall.  Think about your life and where you want to be a year from now.  Think about what you would tell a friend if she felt the way you feel right now.

And remember, you are NOT alone.  No way are you alone.  These things HAPPEN.

The worst thing you can do is tell yourself you're not 'good enough', you're not 'strong enough', you'll 'never' do it, yada yada. 
That is FAT BRAIN talking.  Don't let her win!  YOU know better.  YOU want a better life for yourself, YOU want a body you can be proud of, YOU want good health and be able to be flexible and do all the things you want and need to do in your life. 

Time is going to pass anyway.  How will you spend it....getting 'better'....or giving up?

YOU CAN DO IT.