Lapse Management (Page 2 of 2)

Look for any of the following:

• A weight gain of from 3 to 5 pounds.
• An increase in %BF of 2%-3%.
• A lack of physical activity for more than four days in a row.
• A second repetition of any old destructive behavior.
• Withdraw from support system for period lasting more than a week.
• Increased alcohol consumption.
• Bouts of depression and hostility.
• Skipping meals, especially breakfast.
• Failure to participate in nonfood-oriented leisure activities for
  more than a week.
• Failure to evaluate your diet and/or exercise strategies.
• Failure to take corrective action.
• Techniques and Advice for Managing Your Weight

Understand that you and only you are responsible for managing your weight.
Accept the fact that you will relapse into old eating and exercise habits.
To increase motivation, make a list of the major reasons you wanted to lose weight in the first place.

• Write down reasons for you past weight gain.
• Make a list or rewards that you will give yourself when you make progress and reach your ideal weight.
• Schedule time for exercise.
• Start thinking of food in terms of nutritional breakdown and portion sizes.
• Buy a cookbook that contains recipes for “lite” meals.
• Start a weight training program to build lean muscle tissue.

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