Because weight loss is a journey, there may be some bumps in the road. One of those bumps can come in the form of lapsing on your food plan—a glass of wine, a bag of chips with queso dip or a few slices of pizza. “The biggest challenge is that lapses turn into relapses. The sort of ‘oh, what the heck’ effect where someone has a slip and throws away the day or even the week,” said Lisa Talamini, Jenny Craig Sr. Director of Science & Behavioral Interventions. “A lapse is just an event where you get out of touch with your goals and the why behind your goal. If you don’t get caught up in the shame and guilt game, it can be a positive learning experience.” Here’s what to do when you have a lapse:
There were a lot of steps and choices that got you to the point where you were, and there are a lot of steps and choices that have brought you to where you are now. One slip will not affect your weight loss journey, so make sure to forgive yourself so you can clear your mind of any guilt and get back on track. Remember, it’s about progress, not perfection. It’s what you learn from the experience that matters.
Analyze the situation/your typical response.
After the lapse, think about where you were, who you were with, what the situation was, what your action was and how it made you feel. Were you at a party with friends and everyone was enjoying the appetizers? Did you get caught up in the moment and think, “Well, I’ve been good all week, so I deserve a treat?”
Asking yourself these questions and recognizing how you were feeling before your actions will help you recognize what this situation was, and help you plan for next time. That being said…
Plan your strategy for next time.
There’s another party next week. What will you do to plan for success? If it’s a potluck, bring a veggie plate with you and a bottle of sparkling water so you can enjoy those instead. Or, enjoy your Jenny Craig entrée before you go so you feel full and satisfied and won’t be tempted to snack on items not on your free foods list. Allow yourself to feel proud of where you are in the moment, as you’ve already taken so many steps to get to where you are today. And remember, you make your own choices, so going in with a plan can help you stay on track toward success!
Summarize and rehearse your plan.
Having your plan and repeating it with someone can help you feel more prepared. It can be a friend who is going to the event with you who can keep you accountable, but you can also rehearse your plan with a Jenny Craig consultant, too. Many consultants have been former members, so they understand the journey and can discuss strategies that they used in similar situations.
You can discuss your plans with a consultant by scheduling a consultation at any of our 500+ locations, or meet via phone or video chat!