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Many women let stress and special occasions get to
then, and then they gain weight. The way to tackle this
problem is to learn to handle daily stresses by
regrouping each day and become more stress resilient.
What does this mean? To regroup means that no matter
what hits you, you can cope. Regrouping means that you
see life's events, and you adjust and adapt to them
without engaging in self-destructive habits.
The art of regrouping is a powerful tool that allows you to
use opportunities that appear during crises and to
continue a healthy eating and activity plan. Here are
some tips and exercises to help you as you learn how to
regroup throughout the year.
Step 1: Get an Attitude
Say to yourself: I am stress resilient. Imagine that you are
a strong oak tree. No amount of wind will cause your
trunk to bend. The trunk is your inner core. Your
branches, however, are flexible. They are your protective
stress adapters and bend with the wind. On a calm day,
the branches don't move. But in a storm, they may twist
and turn to keep from breaking.
For variety, try pork tenderloin or tuna steak as hearty
red-meat substitutes. And explore other side dishes such
as sweet potatoes and whole grain rice or pasta. They
have the same starchy feel as potatoes but boost your
fiber intake to fill you up faster.
Step 2: Use All of Your Plans
Create a Plan A. Write down your healthy eating and
activity plan on a low-stress day.
Now, make a list of everything that could wreck your plan.
It could be unexpected guests for dinner, an illness, a
deadline, financial problems, or a broken treadmill. Now,
rewrite your Plan A incorporating any of these problems
and show how you can work around them. Create a Plan
B, C, D, and E. The trick? Make do! Example: It's too cold
to take your Plan A walk. Plan B means walking in the mall
or on the health club's treadmill.
Tell yourself each day, No matter what kind of curveball I
have to catch today, I'll simply make do!
Step 3: Regroup after Relapse
Regrouping after a discouraging bout of self-destructive
behavior is tough. Say to yourself, "Okay, things got out
of control. Now I've got to get back to it." If you give
yourself 3 days of self-destruction withdrawal, you can
usually regain momentum and continue the journey.
Why 3 days? You need time to relearn Plan A, practice it,
and let it solidify. You need to turn off the self-critical
thoughts and jump into your healthy routine again.
The 72-Hour Regrouping-After-Relapse Plan
Day One Plan how and when you'll eat and exercise. Don't
think any negative thoughts about yourself! Keep busy.
Get to bed early, and cut out habits (such as TV) that
stimulate overeating.
Day Two Repeat Day One. Congratulations! You made it
through without any self-destructive behavior. Today,
plan and be prepared. No negative thoughts allowed. Get
to bed early.
Day Three Now feelings of accomplishment begin to
supplant self-hate. You are still vulnerable, so repeat Day
Two's routine again. You will regroup countless times in
your life; veering off your routine is just another
opportunity to practice the art.
Now, when stresses occur, you will be able to adapt,
adjust, and cope without destroying your baseline
healthy lifestyle. No need for anxiety about the months
ahead. You can regroup to stay fit and well!
Courtesy of Prevention.com
then, and then they gain weight. The way to tackle this
problem is to learn to handle daily stresses by
regrouping each day and become more stress resilient.
What does this mean? To regroup means that no matter
what hits you, you can cope. Regrouping means that you
see life's events, and you adjust and adapt to them
without engaging in self-destructive habits.
The art of regrouping is a powerful tool that allows you to
use opportunities that appear during crises and to
continue a healthy eating and activity plan. Here are
some tips and exercises to help you as you learn how to
regroup throughout the year.
Step 1: Get an Attitude
Say to yourself: I am stress resilient. Imagine that you are
a strong oak tree. No amount of wind will cause your
trunk to bend. The trunk is your inner core. Your
branches, however, are flexible. They are your protective
stress adapters and bend with the wind. On a calm day,
the branches don't move. But in a storm, they may twist
and turn to keep from breaking.
For variety, try pork tenderloin or tuna steak as hearty
red-meat substitutes. And explore other side dishes such
as sweet potatoes and whole grain rice or pasta. They
have the same starchy feel as potatoes but boost your
fiber intake to fill you up faster.
Step 2: Use All of Your Plans
Create a Plan A. Write down your healthy eating and
activity plan on a low-stress day.
Now, make a list of everything that could wreck your plan.
It could be unexpected guests for dinner, an illness, a
deadline, financial problems, or a broken treadmill. Now,
rewrite your Plan A incorporating any of these problems
and show how you can work around them. Create a Plan
B, C, D, and E. The trick? Make do! Example: It's too cold
to take your Plan A walk. Plan B means walking in the mall
or on the health club's treadmill.
Tell yourself each day, No matter what kind of curveball I
have to catch today, I'll simply make do!
Step 3: Regroup after Relapse
Regrouping after a discouraging bout of self-destructive
behavior is tough. Say to yourself, "Okay, things got out
of control. Now I've got to get back to it." If you give
yourself 3 days of self-destruction withdrawal, you can
usually regain momentum and continue the journey.
Why 3 days? You need time to relearn Plan A, practice it,
and let it solidify. You need to turn off the self-critical
thoughts and jump into your healthy routine again.
The 72-Hour Regrouping-After-Relapse Plan
Day One Plan how and when you'll eat and exercise. Don't
think any negative thoughts about yourself! Keep busy.
Get to bed early, and cut out habits (such as TV) that
stimulate overeating.
Day Two Repeat Day One. Congratulations! You made it
through without any self-destructive behavior. Today,
plan and be prepared. No negative thoughts allowed. Get
to bed early.
Day Three Now feelings of accomplishment begin to
supplant self-hate. You are still vulnerable, so repeat Day
Two's routine again. You will regroup countless times in
your life; veering off your routine is just another
opportunity to practice the art.
Now, when stresses occur, you will be able to adapt,
adjust, and cope without destroying your baseline
healthy lifestyle. No need for anxiety about the months
ahead. You can regroup to stay fit and well!
Courtesy of Prevention.com