5 Tips to beat any diet emergency

If you have experience losing weight, you know that it’s a rare and wonderful day when you’re not faced with a single diet emergency. Diet emergencies come when we’re expecting them and they can take us completely by surprise. There are a lot of diet emergencies between start and goal for most people.

Sometimes you face the same emergency day after day. Just because you successfully turned around an emergency yesterday, the very same emergency repeats itself the very next day. What you had the strength to defeat yesterday could be what defeats you today. That’s why you need some diet emergency strategies.

Load your back pocket with an assortment of handy tools and you'll be ready for any emergency!

Load your back pocket with an assortment of handy tools and you’ll be ready for any emergency!


Stash these tips in your back pocket to have them handy to get through any diet emergency!

1. Deep, cleansing breaths. When you are in a state of diet emergency because you either did something you think just wrecked your diet, or you’re trying not to do something that will wreck your diet, just breathe. Concentrate on air going in and out of your body to reduce the irrational thoughts in your head and restore logic. You will not blow everything. You can do this.


2. Touch or hold your anchor. Your anchor is an object that’s almost always with you. A ring makes a good anchor. An anchor keeps you from getting swept away by a storm, just as an anchor protects a boat from getting dragged off course. Your anchor keeps you connected with your powerful, inner resources that you have used to achieve a variety of accomplishments. If you don’t have an anchor, make one now. Choose something you carry with you at all times. Think about all the things you have accomplished in your life so far and your inner resources responsible for them such as creativity, imagination, tenacity, persistence, and intelligence. Now link your object with your resources. When you’re feeling as though you are going off course use that anchor to remind you of all the resources you can use to stay the course.


3. Repeat your mantra. Yes, talk to yourself. Your mantra should be a sentence or phrase that supports you and helps you feel strong when you’re feeling weak. “I got this!” is a good one. Another good one is, “I’ll eat it another time when I’ve planned for it and can enjoy it.” Mantras are never negative statements such as, “I don’t want that to ….” or “I can’t eat that.”


4. Do something good for yourself. Slam the door on whatever mistake you just made or the temptation in front of you. Put it behind you by doing something positive. It doesn’t have to be anything big, just any little action that says you’re back on track. Drink a glass of water or plan your next meal, or eat an apple or take a brisk ten-minute walk. Anything!


5. Remember your “why.” Your why is what you will get by losing weight. Your why must be stated in the positive. I will feel better, wear smaller clothes, have more fun playing with my kids, take away or lessen my pain, improve my self-confidence, be able to wear all my pretty clothes in my closet again. Your why isn’t what you don’t want. “I don’t want to be overweight,” isn’t a why, but “I want to feel trim and fit!” is a why we all want.


Sometimes the diet emergency is because of something you just did that you regret. Other times the emergency is temptation to do something regrettable. Whether the emergency is a “I’m about to slip,” or a “I just wrecked everything,” use these tips care useful for both staying or getting back on track.

Jackie Conn

About Jackie Conn

Jackie Conn is married and has four grown daughters and four grandchildren. She is a Weight Watchers success story. She's a weight loss expert with 25 years of experience guiding women and men to their weight-related goals. Her articles on weight management have been published in health, family and women's magazines. She has been a regular guest on Channel 5 WABI news, FOX network morning program Good Day Maine and 207 on WCSH.