The Glycemic Index Diet for Dummies - Meri Raffetto [132]
To help you stay committed to your lifestyle changes, try this exercise: Grab a pen and a sheet of paper. On one side of the paper, write down all the new changes you want to make; on the other side, write down the things you may need to let go of in order to really live your new lifestyle. Sometimes just being conscious of where you're going and what you have to give up along the way can solidify your commitment to your goals.
When my client and I spoke about her "cookie time," she was able to declare her commitment and find solutions to her issue. She and her husband came up with a list of better treats they could eat during television hours. This solution was a direct result of my client's commitment to her new, healthier lifestyle.
Dealing with setbacks
Changing your lifestyle is a process, and setbacks are a natural part of that process. Dietary habits are some of the hardest habits to change, so don't get discouraged if you slip up now and again as you figure out how to really incorporate your chosen changes into your day-to-day life. (In other words, give yourself some much-needed space!) Reading up on your new low-glycemic diet and how to plan meals is just the first step. The next step is making your low-glycemic diet work in your life, a process that naturally requires some trial and error.
Instead of letting setbacks get you down, use them as an opportunity to discover how you're going to make this particular challenge work within your new lifestyle. Here are some steps to take when you're faced with setbacks:
1. Write down the life event leading to the setback.
This life event can take many forms — vacations, holidays, family, work stress, or even boredom.
2. Write down how this event affected your new diet and exercise habits.
As a result of the event, did you not have time to squeeze in exercise or plan your meals? Was all of your focus pointed elsewhere due to the event? How long and to what degree did this life event make you fall off track?
3. Think about ways you can work around this obstacle in the future.
If a vacation sent you for a tailspin, maybe on your next vacation you can balance your food choices and take advantage of fun exercise. If a life crisis hindered your efforts at change by leaving you unable to focus on anything but the situation, that's okay and entirely understandable. Just be mindful of how long you're off track and don't let that time extend more than a few days, if at all possible.
4. Ask yourself how quickly you can get back on track.
This is probably the most important step in dealing with setbacks. The quicker you can find a solution and get back on track, the less that setback will interfere with your progress.
To see these steps in action, pretend a major upheaval has occurred at work and you're the point person. You have people coming at you from all directions. Because you're constantly tied up in the office, you may find yourself eating pizza and burritos that the staff has picked up for you. Even though this situation may not be a long-term one, it's still a setback to your goal of following a low-glycemic diet. To get back on track in this scenario, you could tell the staff to pick up a fajita for you rather than a burrito, or you could pack up some low-glycemic frozen foods that you can pop in the microwave.
If you're unable to work around a particular setback and you get caught back up in your old habits, don't get angry with yourself. Instead, focus on getting back on track as soon as you can. That's the most important step in recovering from a setback. A few days of reverting to your old habits won't hurt you as much as a few weeks or months. Don't let guilt get the better of you