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One of the things I used to do so much, and still do at times, is beat myself up over a mistake of whatever kind. I have to forgive myself and move forward. Beating myself up with only keep me in a self-defeating cycle.
I sometimes have a problem at night and it shows up on the scale the next morning. However, I've learned that the faster I forget about it and get back on track, the better!
I have a hard time staying motivated and after reading first steps, I came to the realization that each step I take towards my goal should be the 1st step to a healthy me!
I stay on track 80% of the time with exercise and nutrition. If I have an occasional treat and bust thru my calorie or carbs, that's OK. If I slack off a day, that's OK. This keeps me from kicking over the traces and going crazy!
This thought is the key for me getting back up and trying again. It's so easy to feel like I've failed, I'm a failure, and I'll never be able to keep up good work, but it's not true. Just because I've had a bad day, week, month... doesn't mean today or tomorrow will be bad, too.
If you look at this as a DIET, it's easy to find yourself failing because our weight will fluctuate (sometimes daily). I've chosen to live a healthy lifestyle--therefore each choice I make is about what's good for me. If one choice wasn't so good, that's okay because the next choice will be!
We all have those time when the unexpected comes up and we didn't properly plan ahead. Often time we feel like we blew it. However, that isn't the case. One meal will not destroy everything you have been working hard for. Go into the next meal the way you normally would.