There Are No Perfect Days….It’s not what you DID it’s

What can I do to get back on track?

What do I do to stay on track?

Heck, where IS the track and how do I find it?


First, here’s the most important thing you can do to stay on track – right now – this very second – STOP the negative self talk – the destructive thoughts – they are not harmless, they trigger you to overeat and nothing positive will come from beating yourself up. These thoughts…many of which you’re likely not even conscious you’re repeating to yourself since likely you’ve done it for so long, are very destructive.

Self talk is that conversation you constantly have with yourself, that “tape” that runs through your head that says “you’re not good enough”, “you’re a failure”, “YOU’RE FAT”, that you ate a piece of fatty bacon for breakfast so why bother you’re never going to make this work, THAT YOU “CAN’T” get back on track, that you “have no will power”. You know the tape. And trust me…you don’t have to be slamming yourself to make a negative impact. Just that quiet little thought of “Oh, I look so fat” you mumble to yourself is negative and can have a big impact.

So STOP the pattern, right now!!

It’s as important as eating less sugar or eating more vegetables. Maybe even more important. Every time you start to run the tape out loud say, STOP, rewind and say something positive (even if you have to force yourself at first) like;

I CAN DO IT. (Because you can)

I’M NOT GOING TO GAIN THE WEIGHT BACK. (Because you won’t if you follow a few easy rules)

I’M NOT DOOMED TO BE FAT. (Because you aren’t)

And if you think this positive self talk doesn’t work then I challenge you to do it for 30 days! (or, why not 51, that’s 3 full Cycles?) You will be shocked…. I promise you. In fact you probably don’t even know how much negative self talk you do unless you challenge yourself to stop it. Keep track for even a day or two, come back and let me know how often you catch yourself saying, “I look so fat.” “This outfit looks terrible.” “I hate my thighs.” Anything that is negative about your appearance…but don’t stop there.

You must retrain yourself by doing the following exercise….Next time you catch yourself repeating negative self talk, say, “STOP!” (Out loud) and immediately change that negative self talk into something positive. “I’m looking better every day.” “I’m so glad I’m finally taking positive steps to improve my appearance.” “I am amazing!”

Listen, we all have bad days here and there and it’s not the end of the world (and not the end of your diet either) because you chose to eat something inappropriate . Every “bad” day is not a free pass to start over, it’s just that, “a bad day.” Don’t wait for tomorrow, or next Monday to “restart”. If you keep doing this your life and your diet will be nothing more than “first days” and starting over. This is one of the largest obstacles overweight people have…it’s not about food…it’s about how we think.

What’s more important than what you ate is that you get right back on track the minute you see you’ve slipped up and give yourself credit for that instead of wasting time beating yourself up over “cheating.” In fact the rule is: “A bad meal does not a bad day make!” Okay, I just made that up. Maybe it’s not a “rule” but it’s true!

Remember it’s not what you DID it’s what you DO ABOUT IT that counts.

What some people find hard to believe is most overweight people are perfectionists. “HUH? If they are perfectionists then why aren’t they perfect!? That makes no sense!”

Well, in fact it makes perfect sense. Because they are perfectionists if it’s not PERFECT it’s not good enough. If it’s not good enough they have to do it over. And over and over and over. People are shocked when they learn many hoarders are perfectionists….they get so stuck in the perfection they can’t get out of the starting gate. Same with dieters…we get so stuck with achieving that PERFECT DAY that we keep starting over and over and over and feeling like failures when we’re not PERFECT.

It’s important if you recognize this behavoir in yourself you understand that to succeed in losing weight and maintaining weight loss you must work to get past this. It’s a self defeating behavoir. Next time you start a diet on Monday and by noon you’ve “cheated” don’t start over on Tuesday…just say to yourself: “There are no perfect days.” And pick up where you left off. You “cheated” at noon, then one minute after noon you’re back on track. PERIOD. Don’t dwell on it. Don’t overthink it. Don’t wallow in it. DON’T BEAT YOURSELF UP OVER IT! Just remind yourself that “THERE ARE NO PERFECT DAYS” and move on!

Just as you need to learn this eating program you need to learn the art of positive self talk. You can do it. I know you can.

I also think it’s a good idea to start writing down what you eat. You’d be surprised at how accountable it will make you even if you’re the only person who sees it. Just remember you MUST WRITE IT ALL DOWN. Even if it’s bad. You won’t have to present the journal at the gates of heaven, or have your parent sign it (or me) at the end of the semester, I promise, it’s yours and yours alone – but it will help you.

You’re not the only person who has to watch what you eat. No one said this was going to be easy. If it was we likely wouldn’t be here in the first place!…. Staying on track, getting back on track, maintaining focus…these are the make it or break it moments. THIS is the hard part! Not cutting back on eating..that in fact is the EASY part!

BUT, hard isn’t impossible. YOU are better than this. YOU are more than this. Yes, returning from vacations, holidays, weekends, etc. are tough…no doubt about that….In fact I think returning from vacation is harder than being ON vacation! Anytime we cheat or lose our focus it can be more difficult to pull it together but here’s the deal…

It’s this simple: Do you want to be fat or do you want to get back on track? Because unfortunately those are the only two options we have.

So, it’s time to regain your focus. Pull yourself together and lose the rest of the weight. This is when your journal (if you have one ) can come in handy…and those before photos…it’ s time to get out any and every tool you have in you arsenal.

YOU can do this! There are many diets but none of them will work if you don’t get your head in the game and turn this around. Some of you have lost weight already and are having trouble losing the rest or those last few pounds…listen, be proud of yourself! You’re closer to your goal…But if you give up now the chances of you gaining that weight back and more are great…Remember you don’t have to have a “PERFECT” day to get started…every little change you make counts. Every day counts.

Again…one more time…remember: If you slip and have a donut for breakfast don’t wait and RESTART tomorrow or next week…..this is a pattern for failure. So, dust the donut crumbs off your shirt and get back on track the minute you finish that donut! You need “mostly” good to perfect days…not ONLY perfect days to succeed!