and getting back on again....
If you are one of those slimmers who has fallen off the wagon and can't seem to catch up with it whilst it rolls away from you, then don't worry you aren't alone!
A shocking 98% of us have had a lapse at some point in our dieting life and out of that 98%, 4 out of 5 of us beat ourselves up because of it.
I get it, I really do! A friend invites you out or those mini chocolate bars are in the snack cupboard just calling your name. We've all been there and found dieting hard at times.
The thing about VLCD dieting is that it isn't like calorie counting where if you go 100 calories over your daily intake you can think 'oh well, i'll start again tomorrow' . For us VLCD'ers, it can seem like the end of the world to us.
'oh no i've blown it, I'm probably not in ketosis now' and before you know it, we're on a merry go round of feeling pants, eating rubbish, feeling worse about eating that rubbish so we eat some more and yes I know what we all think 'I'll start afresh tomorrow'
However, even thinking I'll start again tomorrow isn't enough to stop that internal battle. That inner critic that seems to suck all of our energy and positivity away.
In fact silencing that inner critic can be hard work and mentally exhausting.
So... If you have fallen off your VLCD wagon, here's how to get back on it again.
You're only human
No-one is perfect 100% of the time. In fact, scrap that. No-one is perfect full stop!
Those celebs we see on the screens or in the mags, they really work to look like that and even those 'food and health gurus' have off days where they may not be up to working out or eating 'clean'. We all make mistakes and you know what? That's ok!
If you have had an off day and found yourself having a lapse tell yourself it's ok and move on from it. If you keep thinking about that lapse, you'll find that any motivation you did have will slowly ebb away.
You can't change what's been but you can change how you behave tomorrow.
Work out your day
We all have 24 hours in a day but we choose to spend them in different ways. When i'm on a meal replacement plan, I divide my day into time sections (abit like i do my working day actually). So for example, i have 4 packs to have in a day and i wake up at 5.30 every day so i know that at 7am (as my children eat their breakfast), I have my first pack then i have packs every 4 hours after that. It spreads them out nicely and as I like my routines, It's a great way to stick to routine and get in the habit of doing something for me.
If your routine is different, then come up with a meal pack routine that you know you will find easy and stick to. If evenings are hard for you (as they are with a lot of VLCD slimmers), then work out a routine to help you in the evenings.
Earlier in the year, i released a free e-guide about motivation and how you can help yourself stay motivated. Those of you who downloaded the free guide will know that motivation can come in many forms. Some people like to use celebs or other slimmers as their motivation, others are motivated by a comment someone has made about them. Visuals are a great way of staying motivated - that dress you want to get into? pop it somewhere you will notice it, try it on every week and see how it's starting to fit you. Leave yourself positive affirmations in food cupboards so when you do reach for food, you find yourself filled with positivity instead.
Instant gratification lasts for that instant
Lets be honest here, how many of us agree with the fact that our need for instant gratification got us here in the first place. I know i can hold my hand up to that one. I would start to diet but food would call to me. I would cave and spend the rest of the day feeling lousy about myself.
When you are on your VLCD and find yourself craving foods, remember this....
These foods you are craving, you have probably craved before (and more than likely acted on these cravings that's why they're repeating themselves).
How did you feel last time you craved them?
What was your end behaviour? (was it that you gave into the cravings and lapsed?) if so, how did you feel after lapsing?
What would honestly happen if you gave into these cravings?
How would you feel if you gave into these cravings?
Noticing these patterns can really help you stop your thought processes before your usual behaviour kicks in.
Find the positive in everything
Have you ever noticed that when you're feeling negative, everything seems like hard work?! Before you know it, you are at a pity party and no-one else wants to come!
It's so much easier for us to be negative instead of being positive. Find the positive in everything you do. So you've just had your second foodpack? celebrate that!
You've drank your water allowance for the day? hey go you!
Start to notice those achievements as they so often get overlooked.
Get yourself a journal and at the end of each day, write down your achievements and what you are grateful for. You'll go to bed with a happy head because of it
I always know when slimmers are having a hard time on VLCD. Mainly because they go quiet in our facebook support group. This is the time though where they should be reaching out more. You should never be afraid to ask for help, say 'hey i'm having a hard time of it, any advice?' I can guarantee that someone will pop along and help you out when you least expect it and you know what? you aren't alone. There's always someone out there who may be struggling with their vlcd too. Our support group is fabulous as it's non-judgemental and our slimmers really are the best when it comes to giving advice. If you aren't on facebook, don't worry as here at the SMLDiet, we're only an email or phone call away.
The SMLDiet is a leading weight loss plan in the UK. Specialising in VLCD (Very Low Calorie Diets), TFR (Total Food Replacement products and meal replacements.