how do i get back on track?

If it were me, I'd just go back to what I normally eat on a Monday and the activity I normally do on a Monday.

I found the best way to avoid eating my temptation foods was to look it up first on mfp, ask myself, is it worth it, generally the answer is nope. A few times I have gone as far as buying the temptation food, regretted it, then threw it out into rubbish, because let's face it, once it's in the house your done for, takes a long time to be able to stop at one piece of chocolate.
So in short, track before buy, failing that, throw it out rather than throw your goals away.

susanayt97 wrote: »

You have to forgive yourself for these past few days and just get back into it! You just do! But try to learn from this, what caused you to do it?
I've noticed that when I have chips it all goes to hell, suddenly I just need to have every other food.

Good advice here. And for me it's chips, crackers, or alcohol -- once I start down that slope, I'm in trouble. So yesterday afternoon's quick stop in a little Mexican place we walked by quickly turned into a lot of chips and guacomole and $5 margaritas.

My motivation today is to try to detox and drink water, so tomorrow can be a great day.

For me, I still eat out maybe three or four times a month. I have three kids a wife who hates cooking and a live in mother in law who is always suggesting take out. So what works for me and mind you this has taken me a long time. If they order pizza my son usually gets his own small pepperoni. I have convinced him to get thin crust instead of thick. I have learned I can satisfy my junk food appetite with one or two pieces. Chocolate I use sugar free chocolate sauce on a spoon and it helps most times. I will still have a regular candy bar but will usually only eat half a day and save the other for another day. Also just tried Halo Top chocolate ice cream, and it is great. Low fat whipped cream is also always in my house a spoonful of that helps curb the sugar fix I need. Also do not think in terms of black and white, there is a grey area I find is more long-term sustainable for me. I do not always get burgers when the family does. When I do, I ask for a simple cheese or hamburger with no mayo an ketchup. Those are usually added pretty heavy. Instead when we get the food home I add my own. I was a black and white Dieter a long long time. What it caused me was to totally disrail after a bad meal or a couple days of being over my goals. Dieting is a mental game do not trick yourself into thinking it is not. Also I like the post above about looking the item up on MFP and decide if it is worth it. You may still choose to eat there but may choose a lower Cal alternative.

No one can motivate you but yourself. It's all internal.
So either log your food, or dont

Your attitude needs adjustment. Think of food as fuel for your body. Would you sugar water or diesel fuel in your car? No because it isn't the right fuel. Is that McDonalds good fuel? Nope.

Only you can put down the fork.

DebLaBounty wrote: »

Log everything you eat today. Log all your exercise today. Repeat. You're still in the game.

You're still in the game.

(Liked it so much I wanted to repeat it. It makes for a good mantra).

Mark_Joseph wrote: »

What i learned is that motivation will only get you so far.

This, so much this! I am successful as long as I have a real world goal that means something to me, so I don't have to rely on "motivation".

For me, a number on the scale isn't enough. It's just a number. So my goals are tied to goals that actually mean something, and require me to get/keep my numbers right. Like...going to surfing camp. Or...right now...preparing for a hike to Everest base camp.

Then the number on the scale isn't a goal, it's an enabler of the real goal.

practicemakes wrote: »

When I slip up (and it's always 'when,' not 'if,') it's been helpful to look backward a bit. Why did I slip up? Was I particularly hungry? Was I distracted by being social? Was I anxious, bored? Did I slip up a bit and then just say "screw it" for the rest of the day (or weekend)?

This has taught me to, for example, always have a snack or two with me when I leave home or at when I'm at work. If I can avoid eating that snack, great, but it's better to eat 200 calories of almonds and raisins than to eat 1000 calories of fast food. And that I'm much better at saying "no" 100% of the time than to aim for moderation. (So I have a "no sweets at work" rule to help me against the ever-present cookies and such.)

Good luck, and keep moving forward!

Absolutely. I've been disappointed in myself many times, and in the past I used that as an excuse to beat myself up and tell myself I'd always be unhappy with my body. Now I use it as a learning experience. And believe me, sometimes I have to learn a lesson a bunch of times before it sticks! There is no bandwagon to fall off of here, no track, no game. Just your body and your life.