How to stop slip ups from sabotaging weight loss success...

How to change negative cognition relating to weight loss lapses, relapses and collapses...

Defined as a one off deviation from a new habit, a weight loss lapse (also referred to as a slip up) is an inevitable part of the behavioural change cycle that will determine whether an obese or overweight individual continues to pursue positive change, or whether he or she resorts back to their unhealthy habits (a collapse) as a result of a relapse (a string of slip ups/lapses that occur over a short space of time).

In order to reduce the risk of ceasing the cycle of behavioural change, there are six simple steps that can be taken to prevent a weight loss lapse from leading to a relapse (and a collapse) of healthier eating and exercise habits - these include...

1. Stopping 
Stop exposing yourself to the environment/s that trigger a weight loss lapse until a suitable coping strategy has been created e.g. pin point a healthier alternative/s prior to attending a meal with peers by checking the company's menu online - this will reduce the risk of resorting to an unhealthy option/s as a result of panic and/or pressure.

2. Saying
Say to yourself that slip ups are an inevitable part of the process that creates change - they are not personal failures nor do they resemble a reason to resort back to your unhealthy habits.

3. Understanding
Understand that weight loss lapses offer an opportunity to learn from minor mistakes and without them, positive personal growth and progress would not be possible.

4. Planning
Plan how to prevent further lapses by pin pointing how to handle high risk situations e.g. prevent purchasing unhealthy food sources by shopping with the exact amount of money that's needed for the foods and fluids on your list.

5. Being positive
Promote positivity by focusing on the obstacles that you have already overcome, as opposed to your perceived personal failures.

6. Asking
Ask yourself what can be done to counteract a minor mistake/s - extra exercise and a smaller serving size at your next meal both resemble realistic methods that will aid the elimination of excess energy in a sensible and sustainable way.

Final thought: successful and sustainable weight loss stems from frequent failures, multiple mistakes and deterred determination - three fundamental factors that not only promote positive personal growth, but create physical and psychological change when we persevere through tougher times.

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