July Week 3: 3 Step Inner Guide to Bouncing Back

Our focus is on the skill of bouncing back when we get off-track or overeat.

So far, we have looked at preventing going “off”, intercepting “I Blew It!”, and how to physically pull our mind and body out of “overeating” mode. This week’s lesson is going to focus on the inner game of bringing ourselves back from feeling off track or having binged or overeaten.

I can’t emphasize how important this month’s lessons are for long term success.  Consistency is the cornerstone of weight mastery. Being able to build the muscle of getting back on track, mentally and physically, from a food fallout, is key.

The three steps I am about to describe are each tools that you can apply separately or all together to pull yourself back from the mental and emotional stress that comes from being off-track.

3 STEP INNER GUIDE TO BOUNCING BACK

1. FORGIVE YOURSELF: Our relationship with ourselves creates either stress or power.  When we are guided by our Inner Coach, we are powerful: looking for solutions and creating a strong path guided by a motivating vision. The problem is that we have become habituated into beating ourselves up for going “off” our eating plans or not following through on our plans.  Criticizing ourselves not only doesn’t work, because we make ourselves feel bad, but the dynamic also creates stress.  When we are stressed ,we tend to want to run to the one thing that we have gotten used to giving us comfort: food!
   
   Next time you find yourself in a situation where you have over eaten or have lost your weight release focus, FORGIVE YOURSELF on the spot.  I call this INSTA-FORGIVENESS.  Take a breath and say, “What’s done is done. I forgive myself. What did I learn from this?” When you forgive yourself you can begin to calm down and be in the moment and begin to get back on track.
2. GET RESTRUCTURED: Nothing calms the mind like a firm plan. Research shows that sitting down after overeating and writing out the next few days of healthy meals helps calm the mind and give you a direct map out of the negative place you feel like you are in.  Add in a definite plan for exercise and you have created a restructured and loving guide back to your journey for weight release.
   
   Caution: do not see this as a punishment session and be super restrictive with food or punishing with exercise. Restructuring yourself is a very loving act.
3. RECLAIM YOUR VISION: Other than restructuring your weight release, spend a minute or two reclaiming your vision of why you are releasing weight in the first place.
   
   Close your eyes and imagine yourself at your ideal weight. Imagine a specific scenario, what you look like and how you feel.
   • How is your life better at your ideal weight?
   • How much healthier do you feel?
   • What is your confidence like at your ideal weight?
   • How much more peace do you feel from within?
   
   Get clear on your vision, take another deep breath to connect fully on both the conscious and unconscious levels and open your eyes. Do you feel reconnected and ready to move forwards towards that powerful you?
   

Now you have a step by step inner guide to bouncing back from overeating or getting off-track.  Please apply this powerful tool this month as things come up for you.

Remember: it is not perfection that gets you where you are going, but consistency!

Work your consistency muscle and you will reap the benefits in all areas of your life, not just weight.
 

Have a powerful and consistent week!