1. Lapse Versus Relapse Another Key to Long-Term Weight Management

2. Lapse A mistake A stepping stone to long-term success

3. Relapse A string of lapses usually stemming from guilt over the first lapse A belief that you are “off” the diet, so you may as well eat everything you want Procrastination: Next week will be a new week and a new style

4. Collapse A state of nonstop relapse Negative thinking leads a person to believe that an obese life is inevitable

5. Prevention Is Easier Than Recovery Have you established a realistic exercise program? Do you take time for exercise? Are you keeping food records? Do you have healthful foods in your home? Do you plan healthful menus? Are you including large amounts of fruits and vegetables in your diet?

6. Additional Steps to Prevention Are you choosing foods in the right amounts? Are you using preportioned foods in your favor? Do you make wise choices when eating out? Do you have plans for high-risk situations? Do you have something to munch on as you prepare the evening meal?

7. The sooner a lapse is reversed, the less chance it has of becoming a relapse or a collapse.

8. Preventing a Relapse Have you set realistic weight loss and exercise goals? Do you expect perfect behavior? Are you thinking in absolutes?

9. Preventing a Lapse from Turning to a Relapse Remain calm Take charge of the situation Get yourself out of the situation Call a support person Keep food records! Stockpile fruits and vegetables Use positive self-talk

10. Learn from the Lapse What events led up to the lapse? Were there any early warning signs? Were you in a high-risk situation? Did you make any attempt to cope? Imagine the entire scene before you; this time see yourself coping. ?

11. Change your thoughts and you can change your actions! Old Thoughts I’ve eaten too much. I’m a failure. I have no willpower. New Thoughts I ate more than I intended. I can balance it out during the next meal. Willpower doesn’t help. Continual practice of healthful behaviors will produce the results I want.

12. Old Thoughts I’m destined to be fat. I’ve tried to lose weight, but it always comes back. I may as well give up. New Thoughts In the past, I have gained my weight back. History does not have to repeat itself. I’m not “on” a diet; I’m merely learning how to balance my activity with my intake. I had a slip; I will do better next time. Change your thoughts, and you can change your actions!

13. Words to Live By…. Watch your thoughts; they become your words Watch your words; they become your actions Watch your actions; they become your habits Watch your habits; they become your character Watch your character; it becomes your destiny – Author unknown