ongratulations, you've completed the Eat Smart...Play Hard program! 
If you've achieved your weight - loss goal, that's super.  You'll need to continue to eat healthy and exercise regularly to maintain your weight.

If you still have a ways to go, don't give up.  Focus on the weight you've lost so far, and keep steady on the course.  Set another goal for several months down the road and be diligent in your efforts to achieve it.

Slip-ups & Relapse Prevention

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Slip-ups will happen, so you must think about what you'll do to get yourself back on track.  Here are two simple suggestions for successfully maintaining your weight loss:
 Recognize slips early
 Have a plan for coping with slips

In short, don't let a slip-up be an excuse to give up your weight loss efforts or to have the attitude of "Oh, well, I've messed up now.  It doesn't matter what I eat the rest of the day/week/year.  It does matter.  Calories matter.  And the quicker you admit you slipped up, but resolve not to let it permanently sidetrack you, the better.

Here is a short recap of eating smart.

  • Watch portions.
  • Maximize nutrient density.
  • Eat consistently throughout the day.
  • Stay hydrated (10-12 cups of water daily).
  • For improved recovery, eat/drink immediately after exercise.
  • Choose supplements wisely.
  • Avoid fad diets.

And, of course, keep moving.  Activity is crucial to maintaining your weight loss or losing additional weight.  Schedule exercise in your week just as you would work appointments.  Experiment to find what works best for you: walking in the neighborhood or on your lunch break, going to a gym, working out to a video at home, or on a treadmill at home?

Comparison to Baseline Measurements

When we asked you to set your goal in Session 1 at the beginning of the program, we suggested that a good goal was one that was measurable.  We also asked you to take some baseline measurements so that you'd be able to see your progress.  So at this time, we want you to repeat some of those measurements:

  • current weight
  • blood pressure
  • heart rate
  • cholesterol level
  • waist circumference
  • body fat composition
    (measured at fitness center).

Record this information in your notebook and date it.  Now compare this information to your baseline information you recorded in Session 1.  Hopefully you are seeing some progress.  Take time to Celebrate!   Pat yourself on the back!  Now is the time to give yourself a non-food reward for your hard work.

The following Information on Overcoming Backsliding may be very helpful in the weeks to come.  Please review it at your leisure.  But, first,  Please click here to complete an evaluation of Eat Smart...Play Hard online weight management program. Thanks & Good Luck!

Overcoming Backsliding

Rare indeed is the person who sets up a weight-control program and follows it to completion without wavering.  Most of us experience some backsliding along the way.  Recognizing our weaknesses and learning from backsliding episodes is the key to successful weight management.

The first step in overcoming backsliding is to become aware of what is most likely to cause it.  Some common causes are:

  • Conflict in the home and other stress
  • Boredom
  • Discouragement with slow progress
  • Social situations
  • Impulse eating
  • Lack of self-confidence
When backsliding occurs, it helps taking time to evaluate the situation.  What caused the lapse?  What preparation can be made now so that it won't happen again?  Diet counselors recommend rehearsing appropriate responses to the situations that tempt us to backslide.  Such responses could include any of the following:

  • Wait 10 minutes before eating.
  • Recite a list of the advantages of not giving in.
  • Reward yourself in a specific way for not giving in.
  • Call a friend for support.
When backsliding is a result of thought patterns, it helps to recognize those patterns, deliberately turn them off when they begin, and then focus on the benefits of staying on track.

What causes you to backslide?  Take a moment now to list your vulnerable points and practice a response to them.  For instance, if boredom causes you to backslide, make a list of activities to overcome boredom: take a walk, write a letter or treat yourself to a facial.  Give yourself some positive feedback for your successes.  Keep the phone number of a supportive friend handy for when you feel weak.

If conflict with family member or spouse triggers backsliding, get outside help.  Above all, don't give up.  Everyone backslides sometimes.  Treat backsliding episodes as opportunities to learn from your mistakes.  Talk to a counselor, pastor or healthcare provide about working out problems that may lead to backsliding.

And in this corner…

Supportive relationships are very important in every stage of the behavior change process.  Seek someone to be in your corner -- a nonjudgmental, positive-minded believer.  Once you've identified friends or family members to support you, list 2 or more things they can do to help.

SMART Goals to Stay on Course

A map of where you want to go is the only way to ensure you'll get there.  Click here  to review the SMART Guide to goal setting.

Obstacles

Some of the potential barriers that must be overcome: stress, lack of time and travel.  Try very hard not to give into those obstacles.

When stressed, instead of reacting by eating, engage in a healthy activity, such as:

  • Going for a walk
  • Listening to music
  • Talking things over with a friend.
  • _________________________ (list some of your own ideas)


When feeling pressed for time, plan ahead...

  • Packing tomorrow's lunch the night before
  • Keeping lots of precut vegetables and fruits in the fridge
  • Planning dinner menus a week in advance
  • Stocking healthy, frozen dinners in the freezer
  • _________________________ (list some of your own ideas)


When traveling for business or pleasure…

  • Take along a few healthy snacks
  • Drink plenty of water
  • Plan where I'll eat my meals in advance
  • Ask hotel staff to recommend healthy restaurants
  • Avoid drinking alcohol with dinner and limit rich desserts
  • _________________________ (list some of your own ideas)


To avoid boredom…

  • Buy a subscription to a healthy cooking magazine
  • Take a healthy cooking class at a local college or hospital
  • Keep experimenting with lower-fat and lower-calorie versions of my favorite dishes
  • Keep trying healthy food choices at different restaurants - the change in atmosphere keeps dining interesting
  • _________________________ (list some of your own ideas)


Overcoming Obstacles

List the obstacles to healthy eating you've faced in the past as well as potential solutions you might try if they come up again.

Obstacles Solutions

Please click here to complete an evaluation of Eat Smart...Play Hard online weight management program. Thanks & Good Luck!