RSSStep 7. Have a Long-Term Plan
By Dr. Jean Harvey-Berino, Ph.D., R.D., Joyce Hendley, EatingWell Editors, The EatingWell Diet (2007)
7 Steps to Permanent Weight Loss:
Step 1. Make Sure You're Ready for Change
Step 2. Set Goals
Step 3. Track Yourself
Step 4. Eat Mindfully
Step 5. Commit to Move More
Step 6. Get Support
Step 7. Have a Long-Term Plan
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Excerpted from The EatingWell Diet Book.
As you reach your weight-loss goals, you’re ready for the final step: creating a long-term strategy that will help your successes stick. You’ve come a long way—but know that you will have lapses. Everyone does! The key is to get back on track quickly, and move on. Use our Long-Term Success Plan Worksheet (click to download pdf) to help you anticipate and plan for setbacks. Revise it regularly.
Learn to recognize the lapse-relapse-collapse cycle—and nip a lapse in the bud before it derails your weight-loss plans.Try designating a “red-flag” weight – say, 3 to 5 pounds above your idea weight goal. If you see that weight on the scale, consider it a signal that you need to act immediately. See our Back on Track Worksheet (click to download pdf) for ideas.
How To Stop A Binge:
3 Questions to Ask Yourself
1) Am I truly hungry? If you’re not, wait 20 minutes and ask yourself again.
2) Has it been more than 3 hours since I last ate? (If not, it’s probably emotional, not physical hunger)
3) Can a small snack, like a handful of grapes and a few peanuts, tide me over until the next meal?
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