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I recently went through a funk, and didn't have the spark I'd started with 5 mos. ago. I thought this was a feeling that would return on it's own. THEN, I realized that determination is not a FEELING that comes over me, it's a DECISION! Once I consciously decided to just DO IT, well, here I am!
Bad day? Blow your calories? No problem. You can push the reset button anytime. If I've gone off track, whether it's for a month or a meal, I literally stop, take a moment to breathe deeply, and imagine myself pushing a giant RESET button. The image lets me release what I've done and move forward.
Sometimes when I have a bad eating day, it's tempting to just not log it. Why bother? I know that I went over my goals! But I have found that logging the bad stuff helps me to get it off my chest, and then I can move forward and get back on that wagon that much quicker.
Don't worry about where you WERE. or where you COULD BE. Just start where you are now, just start walking or drinking water or watching what you eat. Realize it's a process and a life style change, so it doesn't matter what you did yesterday. Instead of beating yourself up, congratulate yourself about what you are doing right NOW.
Try and try again. Dont give up. So what if this is your 3rd, 5th, or 10th time trying to be healthy, exercising, trying to lose weight. Whatever you are trying to do, keep doing it till you reach your goal. Good luck, WE CAN ALL BE WINNERS!
No matter what you ate, put it in your nutrition tracker! Yes, it's upsetting when you realize you overate by 1000 calories, but putting it in the tracker makes you face your slip-up, and it keeps you accountable to yourself. Not tracking a day because you did badly gives you silent permission to do it again, if you're not careful.
Setbacks in any fitness program are going to occur, when they do we often feel guilty and avoid the things we should be doing like exercise and logging into Spark. The avoidance pattern makes getting back on track all the more difficult. When you are having an off period, make sure you login to Spark everyday. Eventually the down period will pass and if you have stayed connected getting back on track will be easier!!!
Act as if you are at your ideal weight. What would you eat? What is your posture like? How do you carry yourself? What is your self-talk like? Your brain cannot tolerate the dissonance between your actions and your thoughts, so your thoughts will line up to your behavior.
The temptation with failure is to just give up and flounder in and out. We need to learn from our mistakes!! Take a step back... really examine our failures... then move forward again!! It is much like Spark People's "one step back, two steps forward." If you give up... you lose! So let's go!