Are you struggling?

Are you frustrated? Are you having difficulties sticking to your healthy routine? Do you feel like you are struggling and have no self-discipline?

We have all been there! It takes time to change behaviors we have had for years! You are only human! Even after weeks or months of success, your mind can play tricks on you. You just have to learn how to deal with it.

Here are some TIPS to help you GET BACK ON TRACK!!!

1. Don't be too hard on yourself. Don't turn the relapse into a moral issue.

You are not a bad person or destined to be fat just because you slipped up. This is the most common reason why people discontinue healthy habits. Too often people throw in the towel because they feel they have blown it or it's too hard, they then give themselves permission to continue to over indulge thus making it more difficult! No one is perfect and we all fall away from our best intentions and eat the wrong things, skip the gym or get a bit lazy and make excuses. The most important thing to remember is not to berate yourself about it but rather spend the energy getting back on track.

If you make a mistake or slip up, forget it and concentrate on what your next positive step is! It's not about how many times you fall but rather how quickly you get back up! Think of the setback as a way to develop coping skills. Commitment to your own health can be a wonderful life journey that is forever evolving.

2. Recognize your excuses. Learn from your experience.

We all have them and it's important to know an excuse when you hear one. I'm too busy! I'm too tired! I don't have enough time! It's too expensive! Remember if you don't have enough time to be healthy you better find the time to be sick. Recognize an excuse and find your solution and get on with it!

Have some favorite excuses? Find your favorite solutions and write this stuff down so you are READY to deal with yourself in the future.

3. Remind yourself what you want. Look at the big picture.

It is important to remind yourself what you want to see for yourself, visualize yourself successful and see this daily to help motivate yourself. Keeping pictures or affirmations in important spots such as the fridge, bedroom or bathroom mirror these can be helpful reminders. Chances are you'll have good days and bad days, and slipping up once in a while isn't that big a deal. You can always make up for it at the next meal. You are in this for the long haul; for your life; this is not a race! But you do need to keep moving forward!

4. Set yourself short term goals.

One bite, sip and a day at a time. This can help you achieve your long-term goals with small steps. Example … "you should drink at least eight 8-ounce glasses (2 liters or half a gallon) every day. And if you are losing weight, increase that!" What? I hate water! I am destined for failure.

Step by step! Drink 2 cups day 1. 3 cups day 2. 4 cups day 3. Within one week you will be at 8 cups (2 liters), and if you need to drink more, just slowly increase it until you get to your optimum daily water intake.

Now set another goal. Step by step!

5. Know your weaknesses.

Knowing what your weaknesses are can empower you to be prepared for those times ahead. If you are likely to snack in the car have the right snacks available; if you graze while preparing meals, eat vegetable sticks; or if party food is your weakness then take healthy snacks or eat something filling before you go. Be prepared!

6. Do not shop for groceries when you are hungry.

Don't try to be a superwoman. Temptation is powerful. If you are not hungry, you will be able to walk right past those donuts, pizza, pop, cheese cake, etc.! And then, when you do walk past them, YOU will feel powerful!

7. Renew your motivation. Your Why! Understand why you went off track in the first place.

Going off your diet is a signal that your motivation has veered off track. So … sit down and take stock: When you were following your program, how did you feel? What was motivating you then? What was and IS your why? Recreating those feelings can help you get your incentive back.

8. Don't stop moving. Change your routine.

Even if you can't make it to the gym, duck out of the house or work for a 20-minute walk. Exercise not only helps you burn the extra calories you took in while you were off your plan, but it also relieves boredom and stress that can trigger overeating. How about trying something new – maybe belly-dancing – this could spark your routine and keep you from getting bored.

9. Understand your cravings.

After the holidays (or a birthday, or a wedding, or a…) you may have those old cravings again. What do your cravings really mean and what can you do about it?

Some may tell you it's all in your head. Yes, it is! Areas of your brain responsible for memory and sensing pleasure are partially to blame for keeping those food cravings coming.

Food cravings arise to satisfy emotional needs, such as calming stress and reducing anxiety. Carbohydrates boost our levels of the hormone serotonin, which has a calming effect. And we all have a special food (containing fat, sugar or both) that our memory associates with a reward.

Create a cravings journal for a month. List the times of day you have cravings, the emotions you are feeling at the time, the foods you crave, and what and how much you ate. Now … are their patterns? Are their certain emotions or certain situations that tend to bring them on?

Know yourself, so you can heal yourself.

Looking for pleasure? Nurture yourself with non-foods: facial, massage, meet a friend for a coffee, read a good book, or take a hike – literally!

10. Get support.

Friends, personal trainers, nutritionists and family can all help you! Being accountable to others can help you stay on track and has been shown to increase success!

In Grace and Strength, you have a COACH! She is there for you.

In Grace and Strength, you belong to your own group of like-minded people, walking the same journey as you are, and you can communicate with each other in a safe and private environment.

---

* Individual results may vary.