I have really enjoyed this month of “Bouncing Back” with you. One thing that came up in the mastermind and the meeting was our need to forgive ourselves in order to bounce back. Many people said they couldn’t forgive themselves, or at least didn’t know how.

I have outlined a few steps that help me to forgive myself and then understand and learn from my mistakes: overeating episodes or even going off-track for a week or so and gaining some weight. If we don’t learn, we will just keep making the same mistake over and over. Forgiving yourself opens you up to learning and learning shifts you back into mastery out of the struggle.

FORGIVING YOURSELF FOR AN OVEREATING EPISODE

1. SAY 'I FORGIVE MYSELF' EVEN IF YOU DON’T MEAN IT: Since you want to begin a forgiveness process, say “I forgive you” to yourself to start the ball rolling.
2. OWN IT: Own what it was that you did that you didn’t want to do, specifically. Just saying "I was...

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...

Fool me once, shame on you; fool me twice, shame on me! Fool me multiple times,shame on sugar and carbohydrates!

During the time of my almost two decades in clinical practice, I have seen many weight mastery success stories. Over this time, I have also seen many successful weight masters get delayed or thwarted on their journey to weight mastery and often the major culprit is consuming too much sugar and/or carbohydrates.

To me, the defining distinction of someone who finally masters their relationship with weight and themselves is the person who learns the skill of consuming less than 150 grams of carbohydrates a day. And, if these masters wind up going over that amount and eat too many carbs, even over multiple days, they know how to quickly shift their food intake and bounce both their mind and body back from the influence of too many carbs and move forward on their journey with very little damage.

This week, I would like to explore that skill of noticing you have gone too far...

Happy July everyone and welcome to our theme of “Bouncing Back”. This month we will be looking at developing the incredibly powerful skill of how to bounce back after binging, or losing focus with your weight release, or even if you have gained a few pounds. Being able to build the muscle of recovering as quickly as possible from any overeating episode is vital to not only reaching your ideal weight but keeping it off for the long term.

This week I would like to begin with looking at three of the best ways I know to keep from “falling off” in the first place. Obviously, it is much easier to stay focused rather than to recover and get it back, so let’s focus on working that muscle first!

PREVENTING “GOING OFF”

I want to invite you to see that there is a science behind weight mastery that goes beyond writing your food and getting enough exercise. The science involves working with your brain in a way to keep it on course with your weight...