{"id":33085,"date":"2013-07-15T16:50:12","date_gmt":"2013-07-15T16:50:12","guid":{"rendered":"http:\/\/www.ou.org\/life\/?p=33085"},"modified":"2017-04-27T08:17:59","modified_gmt":"2017-04-27T13:17:59","slug":"get-back-on-track","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/health\/get-back-on-track\/","title":{"rendered":"Get Back on Track"},"content":{"rendered":"

\"diet<\/a>You have decided to start a weight loss program and you are following your food plan and exercise program.\u00a0 You are doing great.\u00a0 You are losing between half a kilo and a kilo a week consistently.\u00a0 You have never felt better and people are starting to compliment you.\u00a0 8 weeks into your program, you visit your doctor and he is amazed.\u00a0 He rarely has seen cholesterol, blood pressure and blood sugar drop so dramatically without medication.\u00a0 He asks you about your program and is impressed with the combination of diet, exercise and changing habits.\u00a0 And you continue on your way, losing weight every week, and following your plan to the letter\u2014<\/p>\n

UNTIL\u2026\u2026\u2026..<\/p>\n

You have had a bad day, you are overwhelmed and there is just no time to exercise.\u00a0 And then the stresses just pile up and you think that the solution for all of your problems is in the pint of ice cream in your freezer, so you eat it\u2014the WHOLE thing.\u00a0 Now Shabbos comes and since you didn\u2019t exercise, went off your food program and feel like you have just thrown all of your hard work away, you overeat and help yourself to more dessert than you are allowed on your daily caloric intake.\u00a0 Your brain is thinking, \u201cmay as well, I blew it big time!\u201d\u00a0 But now you face your single biggest choice since your turned your life around\u2014am I going to put this behind me and get back on track, or am I going to throw it all away?<\/p>\n

We are all human.\u00a0 We all have to make choices daily and sometimes we all make mistakes\u2014ALL OF US!\u00a0 So how do we handle mistakes?\u00a0 Perfectionists bring unattainable demands on themselves and end up as unhappy people because they can rarely reach the levels they have laid out for themselves.\u00a0 Are mistakes something which will cause us to lose perspective and go off the deep end or is a mistake something to learn from, put behind us, and get back on track?<\/p>\n

Unsuccessful dieters (this group is very, very large-an overwhelming majority of about 95%) don\u2019t get back on track, they do exactly the opposite.\u00a0 They lose perspective and then they make poor decisions. According to Cognitive Behavioral Psychologist Dr. Judith Beck, they often tell themselves, This is terrible! I\u2019m so weak! I lost control1 I can\u2019t believe I did that! I might as well give up and eat whatever I want for the rest of the day, because starting tomorrow, I\u2019ll have to cut my calories way back and deprive myself! <\/i>\u00a0What is interesting is that people trying to lose weight can be very rational and reasonable in other areas of their lives, but when they go off of their food program, they may end up compounding the first mistake with another and another.<\/p>\n

Dr. Beck writes that in order to lose weight successfully, one must learn how to stop yourself at the first mistake, put it in perspective, and recommit yourself right away.\u00a0 It is, after all, a mistake, and that is all it is, so keep it in proportion.\u00a0 So when the inevitable happens and you\u2019ve eaten an entire box of cookies and you have missed consecutive days of even minimal exercise, just write yourself a note that says \u201cGet Back on Track\u201d\u2014read it a few times and hang it up in a place where you will see it when you wake up the next morning and you just simply get back on your program.<\/p>\n

There is always a temptation to do something radical after you\u2019ve gone off.\u00a0 Not eating the next half day, going on a juice fast, taking off of work or Kollel and running for 5 hours\u2014DON\u2019T!\u00a0 Just get back on the program\u2014the scale may take a day, or two or three to reverse, but it will and you will be back to good eating and exercise and that is always what works the best for slow, sustained and permanent weight loss.\u00a0 Remember that we have mentioned many times that only 5% of the population really keep off their weight and they have 5 things in common and pay close attention to number 5:<\/p>\n

    \n
  1. Successful dieters solicit help.\u00a0 They look for \u201cdiet\u201d and exercise buddies and they are verbal about what they are doing.\u00a0 They share their progress with their family and friends.<\/li>\n
  2. They pay attention to what they are doing. The one thing all weight loss experts agree on is that planning and tracking your food and exercise is an invaluable tool.\u00a0 It creates mindfulness and awareness.\u00a0 These 5% don\u2019t rely on chance.\u00a0 They understand what a portion is, either though measuring or eyeballing, but they know.\u00a0 And those portions are kept under control and done so without feeling deprived.<\/li>\n
  3. They make weight loss a positive experience.\u00a0 They are optimistic and having positive affirmations about your new way of life will only bring greater and better success.\u00a0 They enjoy what they are doing and reap the fantastic benefits of living a healthier and longer life.<\/li>\n
  4. \u00a0They make gradual changes.\u00a0 These 5% know that this is no instant fix.\u00a0 They know that permanent change is gradual and it is a process.\u00a0 Too much, too soon is doomed to failure.\u00a0 So they take one step at a time.<\/li>\n
  5. They are realistic and know we are human beings and we all make mistakes.\u00a0 They do their best and when things go wrong, they go back to their program.\u00a0 Each mistake should be another step to success.\u00a0 All or nothing won\u2019t work. They get back on track every time.<\/li>\n<\/ol>\n

    So no matter how many programs you\u2019ve been on and how many times you\u2019ve failed in the past GET BACK ON TRACK! \u00a0<\/i>Getting back on track will \u201cadd hours to your day, days to your year and years to your life.\u201d<\/i><\/b><\/p>\n

     <\/p>\n

    \n

    \"image\"<\/p>\n

    Alan Freishtat<\/strong> is an A.C.E. CERTIFIED PERSONAL TRAINER and a BEHAVIORAL CHANGE and WELLNESS COACH with over 19 years of professional experience. Alan is the creator and director of the \u201c10 Weeks to Health\u201d program for weight loss. He is available for private coaching sessions, consultations, assessments and personalized workout programs both in his office and by telephone and skype. Alan also lectures and gives seminars and workshops. He can be reached at\u00a002-651-8502<\/a> or 050-555-7175<\/a>, or by email at\u00a0alan@alanfitness.com<\/a> Check out the his web site \u2013www.alanfitness.com<\/a> US Line: 516-568-5027<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

    The difference between succseful dieters and unscuecesful ones is not what happens when they “slip up” but rather what happens after they “slip up” on their weight loss plan.<\/p>\n","protected":false},"author":469,"featured_media":33088,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14,16],"tags":[],"class_list":["post-33085","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-physical-health"],"yoast_head":"\nGet Back on Track - OU Life<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ou.org\/life\/health\/get-back-on-track\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Get Back on Track - OU Life\" \/>\n<meta property=\"og:description\" content=\"The difference between succseful dieters and unscuecesful ones is not what happens when they "slip up" but rather what happens after they "slip up" on their weight loss plan.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.ou.org\/life\/health\/get-back-on-track\/\" \/>\n<meta property=\"og:site_name\" content=\"OU Life\" \/>\n<meta property=\"article:published_time\" content=\"2013-07-15T16:50:12+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-04-27T13:17:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.ou.org\/life\/files\/iStock_000002493600Small.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"849\" \/>\n\t<meta property=\"og:image:height\" content=\"565\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Alan Freishtat\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alan Freishtat\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.ou.org\/life\/health\/get-back-on-track\/\",\"url\":\"https:\/\/www.ou.org\/life\/health\/get-back-on-track\/\",\"name\":\"Get Back on Track - OU Life\",\"isPartOf\":{\"@id\":\"https:\/\/www.ou.org\/life\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.ou.org\/life\/health\/get-back-on-track\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.ou.org\/life\/health\/get-back-on-track\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.ou.org\/life\/files\/iStock_000002493600Small.jpg\",\"datePublished\":\"2013-07-15T16:50:12+00:00\",\"dateModified\":\"2017-04-27T13:17:59+00:00\",\"author\":{\"@id\":\"https:\/\/www.ou.org\/life\/#\/schema\/person\/f1abe9e48d32d5a2a473e32020a2317f\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.ou.org\/life\/health\/get-back-on-track\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.ou.org\/life\/health\/get-back-on-track\/#primaryimage\",\"url\":\"https:\/\/www.ou.org\/life\/files\/iStock_000002493600Small.jpg\",\"contentUrl\":\"https:\/\/www.ou.org\/life\/files\/iStock_000002493600Small.jpg\",\"width\":849,\"height\":565},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.ou.org\/life\/#website\",\"url\":\"https:\/\/www.ou.org\/life\/\",\"name\":\"OU Life\",\"description\":\"Everyday Jewish Living\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.ou.org\/life\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.ou.org\/life\/#\/schema\/person\/f1abe9e48d32d5a2a473e32020a2317f\",\"name\":\"Alan Freishtat\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.ou.org\/life\/#\/schema\/person\/image\/\",\"url\":\"http:\/\/www.ou.org\/life\/files\/Alan-Freishtat_avatar-96x96.jpg\",\"contentUrl\":\"http:\/\/www.ou.org\/life\/files\/Alan-Freishtat_avatar-96x96.jpg\",\"caption\":\"Alan Freishtat\"},\"description\":\"Alan Freishtat is an A.C.E. 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