How do you get back on track?

you just dust yourself off and try try again...! lol
no leaving it til Mon...start again TODAY.....track your food, make friends on here which you will feel accountable to and soon you will be seeing positive results...I promise

Hi- The only thing I find that helps me is to have no expectation of getting enjoyment or entertainment from my food. i know it sounds wierd, but I eat for fuel not for fun. I used to get down and think about what food I would eat to pick myself up- but honestly- it never worked. I find that if i make a meal plan and stick to it and not think about what I'll be eating before hand, i do much better. i just cook whats on the plan, eat it and move on to doing something more interesting.

Don't beat yourself up. Start again from now. Try and see what set you off and change or avoid the trigger.

starting Monday is just you giving yourself an excuse to eat worse and "get away with it". If eating properly was easy you'd be doing it all the time .. so time to stay on it even when you dont want to. In order to change you need to do just that, change.

I used to have that mindset all the time. Always pushing the starting date out a few more days. Then I realized that the only person who can change this is me. I miss all the binges with lovely sweet, salty, fatty,( fill in your guilty pleasure ) foods! But you know what? I finally realized (at 54 years old) that I am the one responsible for what happens to me. I have to make this happen. I've been doing this for 5 months and so far have had the strength to do my best everyday. I have been tempted, but for some reason for the first time in my life, I resist. Dig deep inside yourself and find that part of you that will make this happen. It's hard. I know. I've lost and gained so many times. I also agree with Whitezombie - you have to look at food differently and you have to make this a thing you will do forever. That's what makes it happen. I wish you so much success!

If I've lapsed I find that I have to spend a couple of days concentrating more on not overeating until I get back into the habit of it. I've got over 20 years of bad eating habits to forget - it's going to take time to ingrain new habits! The idea of planning what you're going to eat and then putting it from your mind is a good one. Another useful mindset is to stop seeing 'crap' food as a treat. It might taste nice but what kind of treat is it if it's bad for you and ultimately makes you unhappy? Think of treats as things that make you feel good - eating crap doesn't...

Don't wait for monday - don't even wait for tomorrow - start making healthier choices right now. You deserve it.

Recently I keep sabotaging myself I'll have a week of good eating and excersise then at the weekend it'll all fall down.

You just gotta pick yourself back up. I have a habit of beating myself up abouty it for ages telling myself I'm a failure and I should just Give up. But I'm having to tell myself if I so that it'll make things worse.

SO what if you had fast food or chocolate or crisps instead of healthy food. Learn from that lapse and continue on the journey with healthy eating the rest of the day.

Look at it this way if you have 5 meals a day (thin includes 2 snacks) over 7 days thats 35meals. If you eat bad even 10 times over those 35 meals then you still hav 25meals that are healthy and worth it. So the majority of your week would be healthy ad then you can just work to lessen those 'bad' meals

If you gave up and started again monday and just ate what you wanted its gonna be harder to get back on track and continue.

Feel free to add me for any motivation or support

Fundamentally, I think you misunderstand what's needed. Way too many people like yourself think there are only two "modes" if you will. "Dieting" and "regular". Until you understand that this is for keeps, you're going to have this problem. This is not a "diet" that you go on for a while and then stop when you get to your goals. The other major issue I see you're having is that you seem to believe you need to change everything, or it's pointless. This is absolutely wrong. Look, you're trying to overcome a lifetime of bad habits here, you can't expect to flip a switch and expect to be perfect. Instead, focus on just changing one simple thing. Maybe for you it's eating a healthy breakfast, or eating out less, or avoiding fast food, or going for walks in the evening, etc. Remember, pick just ONE. Once you have that change down, you can move on to other changes, but take it slow. Change just one or two simple things at a time and wait till those are going consistently well before adding in other changes.

It's a marathon, not a sprint!

Recently I keep sabotaging myself I'll have a week of good eating and excersise then at the weekend it'll all fall down.

You just gotta pick yourself back up. I have a habit of beating myself up abouty it for ages telling myself I'm a failure and I should just Give up. But I'm having to tell myself if I so that it'll make things worse.

SO what if you had fast food or chocolate or crisps instead of healthy food. Learn from that lapse and continue on the journey with healthy eating the rest of the day.

Look at it this way if you have 5 meals a day (thin includes 2 snacks) over 7 days thats 35meals. If you eat bad even 10 times over those 35 meals then you still hav 25meals that are healthy and worth it. So the majority of your week would be healthy ad then you can just work to lessen those 'bad' meals

If you gave up and started again monday and just ate what you wanted its gonna be harder to get back on track and continue.

Feel free to add me for any motivation or support

I like that idea!! I always hate myself after I eat crappy but it's generally only my snacks (and weekend meals :frown: ) that are terrible. I need to think like you and dust myself off and start again!

I totally relate to your post. This time around I am having more consistent success by really focusing on changing just one thing for awhile before adding another. I'm finding that mentally I'm not "giving up" at anytime because even if I slip a little on my new habit, I'm still on board with other aspect of my health that I'm working on. I found this quote on here a few weeks ago, and it just spoke to me. I repeat it to myself anytime I want to avoid one of the habits I'm working on. "If you are tired of starting over, then stop giving up." I may slip a little going up the hill, but I refuse to slide all the way back to the bottom!