Step 7. Have a Long-Term Plan
Learn to recognize the lapse-relapse-collapse cycle—and nip a lapse in the bud before it derails your weight-loss plans.Try designating a “red-flag” weight – say, 3 to 5 pounds above your idea weight goal. If you see that weight on the scale, consider it a signal that you need to act immediately. See our Back on Track Worksheet (click to download pdf) for ideas.
How To Stop A Binge:
3 Questions to Ask Yourself
1) Am I truly hungry? If you’re not, wait 20 minutes and ask yourself again.
2) Has it been more than 3 hours since I last ate? (If not, it’s probably emotional, not physical hunger)
3) Can a small snack, like a handful of grapes and a few peanuts, tide me over until the next meal?