What to do when you fall off the wagon

Share This Post:

You’ve been making an effort to lose weight and you’ve been going pretty well. You’ve been sticking to your eating plan, getting all your workouts done and haven’t had a binge since you started your diet. All in all, you’re pretty pleased with how things are going and you’re even beginning to notice that your clothes are fitting a bit better.

But then, with just one party, you fall off the wagon completely. Your resolution to have just one drink goes out the window when you see all your friends drinking. The promise you made to yourself about not eating too much doesn’t seem important when you see the plates of finger food being passed around. And when you realise that it’s an all-you-can-eat dessert buffet on offer, you decide that you may as well indulge, seeing you’ve already broken two promises that night, and so you load up your plate.

By the time you get home, you feel bloated, sick and disgusted with yourself. And you vow to get back on the wagon and do better next time.

But what do you do now?

The morning after…

If you’re like many people, you might begin making plans to offset all the extra calories you consumed the night before. This usually involves extra or longer workout sessions — maybe even two a day for the next week, and definitely cutting back on your calorie intake for a while. You might even consider doing a ‘quick detox’ to kick-start you again or consider fasting for the next week. Or maybe your motivation is at an all-time high, and you head off to the supermarket to buy a whole lot of healthy food so you can prepare healthy meals and get back on track.

While these options might be one way to deal with your situation, there is another way.

Work out why you lost control?

Before you start going into damage control, ask yourself why you think you lost control at the party? There may be several reasons.

You’ve been trying to be perfect

Losing control around food often happens when you’ve been fairly strict on yourself with your eating and your exercise. Limiting food groups, depriving yourself of your favourite foods and trying to get everything ‘right’ is a recipe for disaster. Sooner or later, you’ll crave the foods you’ve been denying yourself, and you’re likely to end up bingeing on them. If you’ve been too controlling with your food, and not giving yourself any leeway to enjoy yourself, then loosening the reins may help you limit bingeing in the future.

You have a strong diet mindset

Another reason for your lapse may be because you have a strong diet mindset. People with a diet mindset restrict or deprive themselves of food, constantly look for the next quick fix and take an ‘all-or-nothing’ approach. They also ‘fall off the wagon’ a lot and ‘get back on track’ a lot.

Diet mindset creates a great amount of inner turmoil and angst. You’ll constantly feel the need to be in control and your lack of flexibility leads to chronic stress, a known cause of weight gain. Learning to relax around food, and changing your mindset to one that will help you sustain healthy eating habits for life, will help you get over your bingeing.

You didn’t eat enough

People who diet often don’t eat enough food which leads them to become hungry. And you know that when you’re hungry, self-control goes out the window completely! To compound the problem, people who are trying to lose weight often starve themselves all day when they have a social event to go to. They believe that by going without food all day, they’ll consume less calories. But this approach always backfires. Firstly, you’ll be famished when you arrive, so you’ll find it extremely difficult to show some self-control. Secondly, drinking alcohol on an empty stomach means it will go to your head a lot quicker. Alcohol has been shown to increase your appetite and your levels of hunger. Furthermore, it lowers your inhibitions which leads to poor decision-making, increasing the likelihood that you’ll make poorer food choices.

When you eat enough healthy food throughout the day, you won’t be so hungry and you’ll be able to give more thought to your food choices, instead of reaching for the first thing you see.

You felt like you were missing out

Sometimes when you restrict your food so much, you begin to feel that you’re missing out on something. When you see your friends drinking, you want to join in with them. When you see the dessert buffet you take a bit of everything because you don’t want to ‘miss out’. What you don’t realise is that by engaging in this line of thinking, you’re actually missing out on the thing you want the most — to lose weight.

Giving yourself permission to have these kinds of foods every now and then will help you feel that you’re not missing out at all.

Accept what has happened and move on

While it may be hard to do, accepting what has happened, and moving on is the best approach. When you start trying to offset calorie intake with excessive exercise and limiting food, you only compromise your metabolism, which will make it even harder for you to lose weight in the long run. You also perpetuate the diet-binge cycle, which will lead to further episodes of bingeing and falling off the wagon.

Don’t get on the wagon to start with

The best approach to ensure that you succeed with your weight loss goals, is to avoid jumping on a wagon altogether. Instead of going on a diet (which implies that you come off it), you should aim to change your lifestyle to ensure it supports long-term weight loss. An important part of this is learning to balance healthy eating with your favourite foods, so you never feel deprived. This will also help reduce your stress levels, and will mean that you’re more likely to lose weight because you won’t be stuck on the diet rollercoaster.

Plan for treats

Having a structured weight loss program is important. However, it shouldn’t be rigid. Your plan should include times for eating out at restaurants or cafes. It should allow you to enjoy social occasions with your family and friends, and it should factor in room to enjoy your favourite foods such as ice-cream or chocolate, every now and then. The trick is to plan for these things. When you plan for them, you’ll enjoy them without feeling guilty. You’ll also be more likely to stick to healthy eating the majority of the time, because you know you’ve allowed for some of your favourite foods in your weekly menu.

Change your mindset and your habits

The thing that will make a huge difference with your weight loss journey, is learning to let go of the perfectionist and diet mindsets. You may believe they serve you well, but in reality, they are keeping you stuck. The enormous amount of pressure and stress that living this way places on you only inhibit your weight loss efforts. It may even cause you to gain weight.

However, these two mindsets are habits that you have probably been carrying around with you for some time, and so they may take some time to overcome. Our advice is to work with a coach who understands these habits and how they impact you, and who can help you overcome them.

Seek structure and accountability

Finally, you need to include structure and accountability into your weight loss plan.

There is nothing wrong with asking someone to help you lose weight. The right coach will be able to develop a structured, personalised plan for you, so you can begin addressing the diet mindset and perfectionist habits that are holding you back. They’ll also be able to advise you on the correct nutrition and training program to help you reach your goals.

When you add accountability into the equation, you’ll be well on your way to achieving your goals. Being accountable to your coach will mean that you’ll be taking the right actions you need to take, in order to address your habits and achieve long-term permanent weight loss.

Want More Than Just A Good Body?

Diets, guesswork, and an all-or-nothing cookie-cutter approach have failed you a million times.

It’s time to get it right.

Transform your life, not just your body, from anywhere in the world with The Diet Antidote Transformation System® — The Not-Diet-Diet for people who want more than a good body.

Your goal is unique, and so should your program. Our program is customised to meet you where you are, regardless of your goals, needs, starting point, or abilities. It is designed to deliver maximum results in minimum time with minimum effort over 12 months, although sometimes more, sometimes less.

We are not an alternative to diets. We are the solution!

Say goodbye to short-term results, inconsistency, guesswork, planning your own workouts, frustration, wasting time and money, counting calories, food rules, restrictions, feeling guilty, unnecessary cardio, cookie cutter programs, unstructured exercise, complicated all-or-nothing training regimes, 6/12-week challenges that only lead to injuries and inconsistency, and just being another number.

Say hello to simple, science-proven habits, mindset, and holistic weight loss strategies that fit seamlessly into your life, with supportive world-class coaches who genuinely care, guiding you every step of the way.

Experience unlimited world-class Personal Coaching (habits, mindset, lifestyle, fitness, nutrition, and holistic weight loss) or Personal Training (fitness) tailored to your needs on demand with highly experienced specialist coaches and trainers who genuinely care, either online or face-to-face, at a fraction of the cost of one regular personal training.

Achieve the life-changing transformation you’ve always desired in a fun, safe, and supportive environment from anywhere in the world or from the comfort of our brand-new, exclusive, members-only private boutique fitness studio.

Remove all the guesswork and confusion; get the accountability, guidance, and support you need to transform your body, health, and life, no matter what’s going on around you.

Are you ready to lose the weight for good and become your healthiest, fittest, strongest, happiest and most confident self?

And develop the habits and mindset necessary to maintain long-lasting results.

This is your chance to finally take control of your health, get in the best shape of your life, and build the habits you need to stay that way for good.

All you need to do is take the first step.

Limited spots on a first-come, first-served basis!

Share This Post:

Want to finally lose weight forever and feel confident?

Get on the DATS™️ program priority waiting list today to guarantee your spot.

On Tuesday, January 5th, 2021, we’re accepting a small number of new coaching clients to our Diet Antidote Transformation System (DATS™️ Program), The Not-Diet Diet for People Who Are Sick of diets and want more than a good body.

To give our clients the personal care and attention they deserve, we only open to new clients twice per year and enrolment is on a first-come, first-served basis. Don’t MISS YOUR CHANCE to change your life!

Join the free no-obligation priority waiting list now to guarantee your spot in our next intake. You’ll even get a chance to enroll early if a spot becomes available.

*Required. By providing your email, you agree to our Terms & Conditions, Privacy Policy, and to receive email alerts from Imani Tribe Transformations. You can unsubscribe at any time.

Scroll to Top

Diets, Guesswork, And An All-Or-Nothing Cookie-Cutter Approach Have Failed You A Million Times.
It's Time To Get It Right!

Transform your life, not just your body, from anywhere in the world.

Limited spots on a first-come, first-served basis​

How can we help you right now?

Diets, Guesswork, And An All-Or-Nothing Cookie-Cutter Approach Have Failed You A Million Times.
It's Time To Get It Right!

Transform your life, not just your body, from anywhere in the world.

Limited spots on a first-come, first-served basis​

AN EASY & PROVEN SYSTEM TO FINALLY LOSE THE WEIGHT FOR GOOD & RECLAIM YOUR FREEDOM, VITALITY, QUALITY OF LIFE & POWER FROM THE DIET CULTURE

LAUNCHING FEB 2023

PRE-ORDER NOW FOR $199 $149 (save $50)

Lose the weight for good and get the body, confidence, and lifestyle you want.

You’ve tried losing weight by yourself and dieting a million times before. None of them worked, in fact they all left you worse off than when you started. Now it’s time for something that works.

See if you qualify. Places are limited.

Discover why we self-sabotage and how to overcome it.

STOP! Don't Press The 'X'

We know these pop-ups are annoying but we wanted to offer little old you (yep, just you...) 20% off on our Brand New Recipe Book.

Just sign up to our mailing list below and we'll send you a code for 20% off.

The mailing list is actually fun and 100% not spammy (like this pop-up window) we promise.

  • This field is for validation purposes and should be left unchanged.

STOP!
Don't Press The 'X'

We know these pop-ups are annoying but we wanted to offer little old you (yep, just you...) 20% off on our Brand New Recipe Book.

Just sign up to our mailing list below and we'll send you a code for 20% off.

The mailing list is actually fun and 100% not spammy (like this pop-up window) we promise.

  • This field is for validation purposes and should be left unchanged.
Lose the weight for good, get the Body, Confidence & Lifestyle you desire with our DATS™ program - The Not-Diet-Diet for people who want more than a good body.

No restrictive diets, no food rules, no crazy all-or-nothing workout regimes, no counting or measuring food.

Just simple habit and mindset change strategy that work.

START YOUR JOURNEY TODAY!

:
:
:

Limited spots on first-come, first-served basis.

FREE Weight Loss eCourse

Discover how to finally lose weight forever and feel confident without dieting, even if nothing else has worked before.

Learn how to transform your life, not just your body. Start today by downloading this FREE eCourse

*Required. By providing your email, you agree to our Terms & ConditionsPrivacy Policy, and to receive email alerts from Imani Tribe Transformations. You can unsubscribe at any time.