Stop Binge Eating in Its Tracks

How to Prevent a Binge and Regain Control-- By Lauri Watson, Registered Dietitian

We’ve all heard the lunch room chatter about people's latest diets and weight-loss escapades. Maybe you’ve even led the discussion by saying something like,"I am going to be ‘good’ today and only eat salads and fresh fruit and avoid the sugar and junky stuff." Or maybe the conversation went more like, "I ate so bad this weekend! Now I have to go to the gym for two hours after work to burn it all off." Sound familiar?
 
As a dietitian, I often get asked "What do you think about the [fill-in-the-blank] diet?" My response is almost always the same: Diets do not teach healthy lifestyle changes that can be maintained over many years.
 
Unlike small and sustainable changes you can live with, diets are usually restrictive in nature and short-lived. While some people do find success on a variety of fad diet plans, most of the initial weight loss is simply water weight that comes right back once the diet is over or once you’ve cheated or given up on the eating plan that you simply couldn't take anymore.
 
Unfortunately, many people will not only gain back every pound they worked so hard to lose on a short-lived diet, but they can actually gain even more than they lost. Many times, dieting can lead to out-of-control binge eating episodes in which the dieter gets so fed up with restricting herself that she overindulges in every "sinful" treat she had been avoiding. However, these binges can also be on "healthy" or diet-approved foods, too.
 
If you're reading this article, chances are that you've experienced binge eating and may be wondering things like:
 

• Is it ever OK to binge? Is the occasional binge normal?
• Is it better to eat "right" Monday through Friday and then to throw caution to the wind on the weekends or plan for one cheat day per week?
• Will I ever find a happy balance between eating the foods I crave and maintaining a healthy lifestyle?
• I’ve heard of "intuitive eating," but what exactly does that mean and how do I apply it to my daily eating habits?

 
Let's explore some of these thoughts a little further.
 
Instead of defining "normal" eating here, this article will focus on how to prevent binges and get back on track after them. To read more about whether your eating habits are "normal" check out this three-part series on the topic by SparkPeople's behavioral psychology expert, Coach Dean.
 
What is binge eating?
Binging is an uncontrolled ingestion of large quantities of food within a short time period, often accompanied by feeling out of control over the eating taking place. 
 
We have all overeaten at one time or another, most notably around the holidays or on a special occasion. I think we have all gone back for seconds (or thirds) on Thanksgiving, or had an extra slice or two of cake at a birthday party. So when does the occasional overindulgence cross the line into the realm of real binge eating?
 
That isn't always easy to define. But if your days and weeks are becoming more filled with sessions of overeating and guilt; if thoughts of "bad" food and "good" food are constantly on your mind; and the lines between enjoying a small piece of cake on occasion and eating the whole pie are becoming more obscure, it might be time to step back take notice.
 
 
Keeping Binges at Bay
I’ve had many conversations with co-workers and friends about their post-weekend-binge guilt. Most often they say something like, "I was good all week! No sweets, no candy or cookies, and I even passed on mom’s mac & cheese at dinner the other night! But I just couldn’t help myself on Saturday when I opened the pint of ice cream to just take a bite and before I knew it, the whole carton was gone. Now I feel so guilty. I have to be extra good this week and go to the gym every day to work it off."
 
My response usually seems to surprise people: "Instead of eating the whole carton of ice cream on Saturday night, why not enjoy a small serving a few times throughout the week?" A half a cup of ice cream will likely set you back around 150 calories—maybe 200 for a really rich variety. But the whole carton will do much more damage than that! Not to mention the havoc all that sugar intake in one sitting will have on your blood sugar levels! Small amounts of sweets or high starchy foods over time are more likely to keep those cravings at bay and help prevent the cycle of binge eating and guilt.
 
For those of us who struggle with occasional binges that are more annoying and guilt-providing than obsessions or compulsions, there are a few tricks you can implement to keep yourself on track and avoid bingeing. <pagebreak>
 

1. NEVER eat directly from the whole carton, bag or box. Take out your portion and put the rest away.
2. For sweets and treats, use small (4 ounce) bowls and cocktail spoons or forks. A half a cup of ice cream or pie will look like a lot more food if you put it in a small bowl, rather than a large bowl with lots of extra empty space. Using smaller spoons and forks will make smaller portions last longer and slow down your eating.
3. Set a kitchen timer or monitor the clock and try to extend meal times to 15-20 minutes. Take small bites and put your fork down in between bites. Have a conversation, chew slowly, etc. These strategies will allow your body to have enough time for its fullness cues to kick in. It takes about 15-20 minutes for your tummy to send a single to your brain that you are full. Remember last Thanksgiving when you gobbled down 2-3 plates of food in about 5 minutes and then regretted it 10 minutes later because your tummy felt like it was going to explode? It’s a miserable feeling, but eating slowly is the best defense to preventing it from happening again.
4. Learn to differentiate between hunger and cravings.  Cravings are usually for something specific (brownies, French fries, bread, candy, etc.). However, if you are truly hungry, you will most likely eat anything, including raw veggies dipped in hummus or a small handful of nuts. The lines between hunger and cravings are often blurred, especially with the abundance of food options we have in America. Listen to your body and learn to decipher between cravings and hunger.
5. Sometimes, we can confuse hunger with thirst. If you find yourself staring into the fridge looking for something to eat, but don’t know what you want, you are most likely experiencing boredom cravings. Grab a glass of water and walk away.
6. When a craving for a specific food strikes, have an answer for it: Go for a walk, read a good book, take a hot bath, whatever you have to do to get your mind off of the craving.
7. Sometimes binge eating isn’t really about the food or the craving at all. Instead it’s more of a stress reliever after a really bad day or a difficult breakup. Often without realizing it, we eat the whole bag of cookies or that entire bowl of pasta as a coping mechanism for stress or personal struggles. One of the most important things to prevent these types of binges is to stay present. Slow down and savor each bite of food. Better yet, seek out stress relief by going for a walk around the block or taking a hot bath.
8. DON’T skip meals! This is very important. Skipping meals and snacks can cause you to overeat at the next meal, and eating just one (or two) big meal per day can wreak havoc on your blood sugars and hinder weight loss. Aim for three meals per day plus one or two (based on your calorie needs) healthy snacks. 
9. Stay present while eating. Be aware of what you are eating and how much. Focus on your food and minimize any other distractions: Avoid eating in front of the TV or computer. Clear off the kitchen table. Don't read, study, write or talk on the phone while you eat.  By eating more mindfully, you will enjoy your meals more, notices fullness, flavor and satisfaction better than ever before, and feel less of a desire to overeat.
10. Know how you respond to trigger foods. You'll hear differing opinions about whether people prone to binge eating should keep their trigger foods in the house or far, far away. I think this depends on the person. Only YOU know your own limits. If you are the type of person that simply cannot stop at just one cookie or one serving of ice cream, it might be best to keep these foods out of the house for a while. However, I think the goal would be to work towards enjoying a small serving of a trigger food whenever a craving strikes in order to avoid the inevitable binge that usually follows bouts of restriction. For some, allowing a small serving of a trigger food throughout the week can prevent binges—because you allow it versus labeling it off-limits. Others have a harder time staying in control.

 
And remember, it's okay to enjoy a sweet treat or a hearty side item every now and then. Depriving yourself is usually worse in the long run and can lead to out-of-control eating episodes that add up to far more calories than the food you initially wanted to eat. Enjoy life’s simple pleasures in small amounts a few times per week.
 
Coming Back from a Binge
So let's say it's been a rough week and you binged on one or more foods. It doesn't matter whether it was your favorite flavor of ice cream, healthy foods from your "approved" list, or anything you could get your hands on. Now what? Here's a list of dos and don'ts to get you back on track:

• DON'T beat yourself up over it. We’ve all had those days at some point, and you can't change what happened in the past.
• DO move forward and make your next meal or snack a healthy, portion-controlled one.
• DON'T overly restrict your diet over the next few days to "make up for being bad." This will make you more likely to continue the cycle of deprivation dieting and binging.
• DO focus on making the best food choices you can each day, focusing on lean proteins, whole grains, fruits and vegetables, and plenty of water. But continue to allow yourself to enjoy that small piece of dark chocolate (or other portion controlled treats) on occasion.
• DON'T punish yourself at the gym after a binge. Stick to your usual exercise routine. Maybe go for an extra walk or do some other light activity in addition to your workouts, but try to avoid the mindset of "working off" the calories you consumed. This, too, can lead to an unhealthy cycle of binging and over-exercising.

 
Remember, the overall goal is to seek balance. A healthy lifestyle is not defined by one single meal or eating episode. Even the healthiest eaters in the world aren't perfect all the time. It's the combination of your choices over time that will create an overall healthy lifestyle. 
 
 
Please note: Overeating on occasion, such as your birthday or Thanksgiving may very well be considered normal. However, if you are experiencing purging behaviors, such as self-induced vomiting, taking laxatives or enemas, or excessive exercising to prevent weight gain OR if you’ve noticed that you are overeating very frequently, please seek professional help. On the same note, if every "sinful" bite of food or any overindulgence episode (big or small) leads you straight to the gym for several hours to work it off, you may be dealing with abnormal food and exercise issues, such as clinical binge eating disorder (a real eating disorder) or compulsive exercise, which can be a form of bulimia—another serious disorder.  Learn more about recognizing eating disorders and getting help.
 
Sources
 
Elsevier USA. "Dorlands Online Medical Dictionary," accessed March 2011. www.dorlands.com.

Why is the 2nd week SOOOOO Hard?!

With two-thirds of Americans currently overweight, it is evident that losing weight is not an easy task to accomplish. During the first week of weight loss, motivation is high and the pounds seem to roll off. Week two is often a different story. Understanding why weight loss can slow down will keep you from getting discouraged as you continue along on your weight-loss journey.

WATER WEIGHT

It is common to lose 3, 4 or even 5 lbs. the first week when changing your diet. However, a large percentage of this lost weight is water. When you decrease caloric consumption, your body starts to burn glycogen for energy. Glycogen is the storage form of carbohydrate and tends to hold onto large amounts of water. When it is burned for energy, this water is released. Because each gram of glycogen holds onto 4 g of water, there is a significant weight loss when it is burned. That is why week two's weight loss won't match week one's weight loss.

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CRAVINGS

Refined carbohydrates like sugar, candy, soda and chips tend to have an addictive quality to them. For most people, the more you have of them, the more you want them. When you change your diet and cut down on these foods, your body goes through a kind of withdrawal, and you get intense cravings for these foods. If you are eating a healthy diet, these cravings will dissipate after a short time, but they tend to be really bad in week two. This is something you just need to try to tough out until the cravings become more manageable.

DECREASED MOTIVATION

When you first start a diet, you are really excited to make changes, and your focus and adrenaline get you through the first week easily. In week two, you start to realize that this whole weight loss thing is going to take some work. The realization that your life will have to seriously change to accomplish your goals becomes apparent. In other words, reality sinks in. This can be a challenge for many.

MUSCLE SORENESS

Most weight-loss plans include an exercise component. It is common to overdo it the first week and experience delayed onset muscle soreness. Delayed onset muscle soreness occurs after 24 to 48 hours in response to either aerobic or resistance exercise. Eccentric muscle contraction leads to structural damages to the muscle that tends to result in an inflammatory response. This soreness can sap your will to exercise because it is uncomfortable. It is a good idea to gradually increase your physical activity over a period of weeks to decrease delayed onset muscle soreness. This will help to keep you motivated in week two and going forward

REFERENCES

• MayoClinic.com: Getting Past A Weight-Loss Plateau
• Centers For Diseaes Control and Prevention: Healthy Weight: It's Not A Diet, It's A Lifestyle
• "Physical Activity and Health: A Report of the Surgeon General"; U.S. Department of Health and Human Services; 1996

By Dr. Thomas L. Halton

10 Easy Ways to Lighten Up Any Recipe

Boost Nutrition and Cut Calories in the Kitchen

Choosing healthy foods is an important part of eating right, but cooking them in a healthful way is another huge part. For example, zucchini can take on two completely different forms when it's quickly sautéed in olive oil versus battered and deep fried. What we add to foods makes all the difference when it comes to home cooking.

The first step to healthier cooking is to take recipes as suggestions. Before you start chopping and mixing, scan the recipe to see if there are any unnecessary calories. Look for excess cheese, butter and oils, as well as sugars.

Here are some tasty, healthy ideas to help you become a professional recipe overhauler!  

1. Sauté—the skinny way! A couple of tablespoons of  low-sodium vegetable broth can be used instead of oil or butter in your stir fry or as the basis for a sauce. This method will add a nice flavor to your dish as well as a little moisture—and you'll save calories to use elsewhere. To get a dose of unsaturated fats, serve your broth-sautéed veggies with a side salad, and pour an olive oil-based dressing over the top.
    
2. Say no to skin. Three ounces of chicken breast meat with skin has almost 150 calories; three ounces of chicken without the skin has 50 fewer calories. Tasty as it might be, the skin contains mostly heart-unhealthy saturated fat. You can cook with the skin on to retain moisture  (add fresh herbs or citrus zest underneath it to really bake in some flavor), but be sure to remove the skin before you enjoy your meal to save on calories and saturated fat.
    
3. Squeeze on the citrus. To add a powerful flavor punch with minimal added calories, use citrus on steamed veggies instead of butter or over a salad instead of a dressing. It’s even great on fruit salad in place of sugar and adds some zip when squeezed onto a pasta salad. Don’t forget to use the flavorful zest of citrus fruits as well! Wash a lemon, orange or lime, then use a zester or grater to add the zest to dishes such as baked seafood.
    
4. Be choosy about cheese. When using a mildly flavored cheese, such as Monterey Jack, you need more cheese to taste it. But when you choose a cheese with intense flavor, you can use less and still get the desired effect. Try a reduced-sodium feta, sharp Cheddar or aged Parmesan next time. Light cheese wedges such as The Laughing Cow brand are useful when you're watching fat and calories, too. Try mixing one of these soft cheeses into your scrambled eggs or noodle dishes instead of loading on the shredded mozzarella.
    
5. Go Greek. Tangy, fat-free Greek yogurt is a healthful replacement for sour cream. Try this switch in herbed and spiced dips, tacos, nachos, enchiladas, or throw it in a cooked dish as a thickening agent. You’ll save 45 calories for each 2-tablespoon serving.
    
6. Puree your produce. Add body to soups and sauces with pureed vegetables instead of heavy cream, evaporated milk, butter or cheese. This move will also add fiber and nutrients to your dish for very few calories. A puree of carrots will add texture to meatless spaghetti sauce, and mixing a blend of beans into a chili or soup will add flavor and thicken it—all with very few added calories. In this recipe, Chef Meg thickens a taco soup with chickpeas!
    
7. Get cozy with cottage cheese. When a recipe calls for a significant amount of a crumbled cheese, such as feta or ricotta, substitute half the amount with reduced-fat cottage cheese. This will retain taste, texture, protein, and calcium while ditching some of the fat and calories. This works well for stuffed peppers and most baked pasta dishes.
    
8. Pump up the veggies! You can easily reach the recommended five servings of fruits and veggies when you’re cooking at home. Veggies can compliment any dish on your menu, adding nutrient-packed bulk to the meal for few calories. Add chopped asparagus and mushrooms to your next omelet, red peppers (or a frozen stir fry mix) to baked casseroles, or any kind of beans to a pasta salad. Include fresh or frozen spinach in pasta sauces and soups, and broccoli in your casseroles. The opportunities for adding veggies are endless for almost any dish!
    
9. Cut the cream. When making cream-based soups, sub fat-free half-and-half for any heavy cream. The switch gives the soups a creamy taste and velvety texture without all the saturated fat of heavy cream. This works great in pasta sauces as well.
    
10. Make your own marinade. Marinate lean meats in vinegar and citrus combos (with a bit of oil added) rather than a pre-made oil-based dressing. You can also try a fruit juice or wine. These agents will still tenderize and flavor the meat, and a mix of herbs and spices will bring out the flavor! (You'll also save sodium by not using the store-bought varieties!) Try cutting the meat in strips before dousing it to really let the marinade take effect.

As you can see, there are endless ways you can boost the nutrition and reduce the calories of almost any recipe. Get creative and experiment in the kitchen. You may just find that you like these new ways of cooking just as much—or even better!

 -- By Sarah Haan, Registered Dietitian

New Spring Challenge Coming SOON!

This next challenge is scheduled to begin April 8th and will be only 8 weeks long. This way we will be done before summer vacations commence! Check it out below! CLICK HERE to register or just show up!

And the Winner Is...

Congratulations Nathan Ayala! You are Turlock's newest Biggest Loser!
For anyone who watched the standings, this is no surprise. Nathan was consistent in his reign over the #1 position most if not all of the challenge. His secret weapon? Lots and lots of running!

Here's the breakdown: (see % in column to the right)

1. Ayala, Nathan	$1250.00
2. Jourdan, Stephanie	$500.00
3. Gonzales, Alysia	$375.00
4. Gumbs, Austin	$250.00
5. Smith, Scott	$150.00
6. Giffen, Jacob	$134.00
7. Pierce, Jennifer	$129.00
8. Willey, Laura	$124.00
9. Perez, Peter	$119.00
10. Gumbs, Jill	$114.00

As a group, we lost 1060 lbs in 10-weeks!
42 people lost over 10 lbs... of those...
24 people lost over 15 lbs... and of those...
16 people lost over 20 lbs... and of those...
10 people lost over 25 lbs... and of those...
6 lost over 35 lbs... and of those...
4 lost OVER 50 lbs!

Great Job Everyone! Enjoy the next few weeks! Eat wisely.... exercise often.... and watch for details on our next 10-week challenge, scheduled to begin April 8th! More info will be coming to your inbox soon!

Fitting Healthy Habits Into Your Busy Life

13 Tips to Get More Nutrition and Fitness into Your Day

 
There just doesn’t seem to be enough hours in the day to accomplish everything you need to do. And it can feel like an added stressor when you are trying to integrate healthy habits into your already hectic schedule. But if you make time for healthy habits, you’ll find yourself with extra reserves of energy that will lower your stress and help you get through life’s challenges.

Here are a few things you can start doing right now to make healthy habits a relatively painless part of your routine:

1. Drink water throughout the day. You don’t hear this nearly enough: water is an all-purpose wonder-substance. It’s great for your skin, your digestive system, and circulatory system, and aids in weight loss and cellulite reduction. If you feel fatigued during the day, it’s often because you aren’t hydrated properly. Drink water throughout the day, sipping from a large bottle or glass. If you have it nearby, it’s easy to remember. If you don’t like the “taste” of water, keep a supply of lemon so that you can add a slice to your water – it cuts any bitterness, adds a bit of vitamin C and makes it taste more festive!
2. Cut back on the amount of soda and coffee you drink. Sugar and caffeine dehydrate you and create energy rushes followed by crashes, which are ultimately energy-depleting. Substitute with drinks like green tea or 100% fruit juice.
3. Replace high-sugar foods with low-sugar versions. Cutting back on the amount of refined sugar you consume helps reduce calories and weight gain and also helps you avoid the energy slumps that come from sugar withdrawal. Items high in refined sugar include most soft drinks, cereals, baked goods, and of course, candy and ice cream. Look for low-sugar or no-sugar versions of these, or simply opt for healthy snacks instead.
4. Stock up on healthy, portable snacks. When you are grocery shopping, pick up bags of baby carrots, string cheese, nuts, fresh and dried fruit, single serving packs of applesauce, yogurt, wholegrain crackers, peanut butter, turkey jerky, etc. Having healthy portable snacks around will help you avoid bad vending-machine, convenience store and fast-food options. Read some more portable snack ideas.
5. Take the time to plan healthy meals for the week. Spend 15 minutes or so to map out your meals. Keep it simple. Then, when you shop for groceries, make your purchases based on the meals you will make during the week. This will help you avoid relying on less healthy take-out or fast food choices. Learn even more grocery store tips.
6. Purchase frozen, ready-to-cook ingredients. Frozen fruits and vegetables have high vitamin and mineral content because they don’t sit around losing these nutrients for long before they are preserved. Although you’ll want to keep plenty of fresh fruits and vegetables around, it’s great to have frozen produce available for quick meal additions and smaller servings. Also, some grocery stores offer frozen boneless chicken breasts and a wide variety of seafood items in re-sealable packages. These are great for quick, healthy meals.
7. Pack your lunch the night before. You'll have given yourself the gift of extra time in the morning and you will assure that you have a healthy meal during the day. Don’t forget to pack snack items so you can avoid the vending machine.
8. Cook double batches of whatever you’re cooking. When you prepare dinner, especially on weekends, cook extra and freeze to use for another dinner or lunch. Then, you'll have a healthy meal ready to go when you are.
9. Give yourself some slack. If you are stressed out about preparing healthy meals every day, use what some experts call the "80/20" rule in your eating. If 80 percent of what you eat is healthy, then allow yourself to take it a little easier for the remaining 20 percent. You and your diet will survive.
10. Fit in exercise whenever you can. Experts recommend that adults exercise a minimum of 30 minutes three times per week. Aim for this amount, but don’t kick yourself if you can’t meet this goal. Any amount of exercise is better than none. No time to go to a gym? Build a stock of exercise tapes – many have routines that you can complete in 20-40 minutes. Use hand weights or do crunches, leg-lifts and lunges while watching television. Or invest in an exercise bike – you can pedal while catching up on your reading. Think of what would be most interesting to you and what best fits your schedule and budget.
11. Take a walk break during the day. Even 20 minutes can make a difference in your energy level, plus it gives you time to clear your head. If you walk with a friend or colleague, it also gives you time to socialize.
12. Whenever possible, walk. Increase the amount of time you can walk, versus sit or drive. It doesn’t take that much extra time to park a bit farther from the store entrance, or to make a personal visit to a colleague rather than phoning, instant messaging or e-mailing.
13. Get enough sleep. Even if you gain more time in your day by cutting back on sleep, you will be less effective throughout the day, as your energy level and cognitive functioning will be reduced. Insufficient sleep also makes you more susceptible to illness. By getting enough sleep, you become more efficient during the time you are awake.

Begin integrating some or all of these habits today. Make them part of your normal routine. You’ll be surprised at how little time is involved and how much better you’ll feel! 


  -- By Life Coach Mary Guarino, Ph.D.

25 Ways to Get Back on Track Today

Don't Give Up on Your Goals! 

Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all! Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and your gym bag hasn’t left the closet since.

 Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.

 If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small. You can’t go from the recliner to running or from burgers to Brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living. When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day.

 1. Try a short workout. Even five minutes is better than nothing. For ideas browse our video library or workout generator.

 2. Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.

 3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right! Get lots of breakfast ideas here.

 4. Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!

 5. Look at Motivational articles like this one. Seeing how others overcome similar struggles and obstacles can be a great source of motivation.

 6. Track your food today. No matter how it adds up, you’ll learn from it.

 7. Write a note to yourself on the bathroom mirror with your committment!

 8. Share your goals. Whether you post them on facebook or share them with a friend, you’ll be more accountable.

 9. Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!

 10. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.

 11. Take a walk. Don’t worry about how long or far you go—just get out there!

 12. Create a motivational collage. Include pictures of your goal and reasons why you want to get there.

 13. Go shopping for some healthy foods. Use this shopping list for ideas.

 14. Check the nutrition facts before you go out to eat. That way, you can make an informed choice.

 15. Ride your bike. Even a leisurely ride has benefits for your body and mind.

 16. Work in the yard. Gardening and yard work is a great way to add activity to your day.

 17. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.

 18. Park at the back end of the parking lot!

 19. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.

 20. Re-start and weigh-in next Monday at the Biggest Loser. Sometimes it’s easier to get back on track when you have a clean slate.

 21. Measure your portions. It’s a simple way to learn how much you’re eating.

 22. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.

 23. Slow down during meals. You’ll be less likely to overeat and more likely to enjoy your meal.

 24. Play! What kids call “play,” we often call “exercise.” Play a sport, a game, or use the playground equipment to bring the fun back into fitness.

 25. Learn something new. Sometimes simply taking a quiz or reading an article about nutrition, fitness, or health can change your mindset and get you back on track.

 In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may end up in the hall of fame. With healthy eating and exercising, as long as you’re consistently out-stepping your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for disappointment and guilt.

 You CAN get back on track today. Even if you’re moving slowly, you’ll be moving in the right direction!