Weekly Topic: Get back on track

Why are we so hard on ourselves when we have a slip, especially when it comes to overeating? It’s a good question, and one we're learning to answer with self-compassion, reality checks, and other ways of shifting our mindsets. Instead of aiming for perfection, it's more helpful to anticipate a setback like this, and plan to learn from it.

Nobody's perfect

Let’s be honest: overeating happens. Whether you grabbed a snack without first asking yourself, “Is this worth it?," or you overdid it at a post-work happy hour, it’s what you do next that matters. In your Weekly is a simple, powerful three-step plan to get back on track, stronger than ever. With Thanksgiving upon us, it just might come in handy.

Lessons learned

Figuring out what might have led you to overeat can help you skirt the danger next time. If you look back over such occasions, you’ll start to notice common themes. For example, you might be more likely to overeat when you’re very hungry, when you're served large portions, when you’re socializing, or when you eat dinner by yourself. Being more aware of these patterns means you’ll be better equipped to take small steps that will keep you on track (for example, have a healthy snack between meals to avoid getting too hungry).

Being kind to yourself

Overeating can leave you feeling ashamed, even stuck. No matter what, be kind to yourself, and turn your unhelpful thoughts around by giving them a reality check (Did I really "blow it forever"?), and coming up with a more realistic helpful thought instead (Yes, I overate at that meal. I'll track it, plan my next meal, and keep going). Changing your thoughts won’t instantly change your weight, but it will be a big win toward developing positive, flexible, and healthy patterns that you can maintain for the long run. This will keep you moving in the right direction—and is a payoff all on its own!