THE TRAP OF OLD HABITS

Have you ever said, “Once I lose this weight, I’ll NEVER gain it back?” Unfortunately, these are famous last words for many dieters. It takes more than determination and willpower to make that declaration stick.

Whether you’ve lost 20 pounds or 200 pounds, you need a solid plan for long-term maintenance.

In addition to healthy eating and exercise, you’ll need to figure out how to manage the “old habits” that can sabotage your success. When asked what contributed to gaining back weight, most dieters respond with a common theme. Nearly all of them say, “I slipped back into my old habits.”

In the beginning, you may not even realize that it’s happening. Maybe you were doing great with your weight-loss plan, then you had a hard week at your job.

On Friday afternoon, you joined your friends for happy hour. After a couple of drinks, you unconsciously reached your hand toward the nachos and fried mozzarella sticks.

“That’s it,” you said. “No more of this.” But the next week, you couldn’t resist going along with the group and you overate again.

Maybe the same thing happened with your exercise plan. You were walking every day after work until it rained five days in a row. During that week, you flopped on the couch as soon as you got home. First, you caught the last of the talk shows, then the news, then a couple of sit-coms. Once the rainy weather stopped, you just couldn’t seem to get your walking routine started again.

You’ve slipped back into your old habits. Even though you were so determined it wouldn’t happen, somehow real life got in the way of your plans. Before long, you got far enough off the road that it is now difficult to get back on track.

Think about your history of weight gain. What are some of your “old habits” that easily got you into trouble? Is it buying chips or ice cream again after you’d banned them from your house? Maybe you spend more time in the break room where the doughnuts have your name written on them again. Or maybe you slide back into eating food to soothe your emotional needs.

Take a piece of paper and make a list of all the old habits that you know cause you to re-gain weight. Once you complete the list, keep it around to remind yourself of these problem areas.

Then create alternative plans to protect yourself during times such as holidays, birthdays or high stress days. If you vow to not allow potato chips in your cupboards, buy a supply of light popcorn or pretzels.

Fast Soups and Pro Tea are also perfect additions to your Medifast program. Fast soups can be used up to twice daily and Pro Tea, once daily for an added snack when you feel you need a little something extra in addition to your normal Medifast regiman. If you don’t have these products available, you can munch on celery—up to three stalks per day.

To learn more about the Medifast weight loss program,
click here

Plan ahead for ways to nurture and entertain yourself without using the foods you’ve reached for in the past. You could eat a snack before you go to happy hour and then drink club soda instead of alcohol. While you are out with the group, focus on building relationships, laughing a lot and enjoying your friends.

In addition to identifying the old habits you need to avoid, start building another list. Call this one “New Habits in My Life.” Begin by writing down your goals for healthy eating, such as the ways you will incorporate low-fat foods into your meal plans. Determine what constitutes a healthy portion compared to the larger amounts you used to eat.

Decide what activities you will do for exercise and how you will stay motivated to stick with your goals. Look for groups or individuals that will provide support and encouragement during the times when you struggle.

Long-term success doesn’t happen on its own. You have to stay focused on your goals and catch your negative patterns quickly. Use your list of old habits to remind you of your vulnerability. Then practice the skills on your new list until those habits become part of your life!

February 2002, Medifast, Healthy Ways