Linda Spangle, RN, MA, is a weight-loss coach specializing in emotional eating, and the author of Life is Hard, Food is Easy and 100 Days of Weight Loss-- a book of daily lessons that helps people stay committed to their diet and exercise plans.

Linda Spangle--

Today will decide whether you make it or not. In fact,
today represents a critical turning point in your
weight-loss success.

The reason? Most people average just three to four weeks on
a diet before they fall off the wagon. So for all of you
who started a weight-loss program around the first of
January, this is diet drop-out week!

You've probably been through this before. When you first
start a new diet, you feel strong, motivated and determined
that you will reach your goal. For the first few weeks,
everything goes well. You meticulously count food points,
drink your nutritional shakes or write down everything you eat.

But real life didn't change just because you went on a
diet. People still bring cookies to work and invite you to
birthday parties or happy hour. Others entice you to share
a dessert. And somewhere between week three and four,
there's a good chance you'll start to weaken.

Perhaps you'll get tired of planning and recording. Or
you'll get side-tracked by stress, fatigue or work
challenges. Next thing you know, you'll give into
temptation and eat six cookies or have a couple glasses
of wine.

In reality, falling off your diet isn't the end of the
world. Unless--you can't get back on it again. That's what
makes this such a critical point in your weight-loss plan.
What you do this week can affect the outcome of the entire
year ahead.

Here are three important steps to put in place immediately:

1. Remember WHY...

To strengthen your motivation, review all the reasons WHY
you want to lose or maintain your weight. Make sure you
have a list of at least ten outcomes you want so badly-
things such as feel better, have more energy, wear nicer
clothes, have less back and knee pain, and sit in a theater
seat comfortably.

If you're feeling really bold, add ten more things such as
wear a bathing suit without feeling embarrassed,
participate in a yoga class, run a 5K race. Read your list
often, perhaps daily, over the next few weeks.

Anytime you're tempted to let up on your program, go back
to the list and remind yourself, 'THIS is why I'm doing
this diet/exercise program. And because these things are
important to me, I'll keep going with my efforts,'

2. Go back to what works

When you first started your diet plan, what helped you make
it work? What tricks did you use to drink enough water or
avoid food temptations? Was there a certain time of day
that you did your exercise? Make a list of things that
contributed to your ability to stay on track. Then put
these ideas back in place and use them to make your program
successful again.

3. Keep going, day after day after day...!

Success requires staying on your program day after day
after day. Any time you're tempted to give up on your
dieting efforts, think about how much progress you've made
so far. Then tell yourself that all you have to do is
complete one more day.

Make a sign that says:

DON'T STOP NOW! Just do one more day!

Post copies on the refrigerator, your computer, in your
car, and anywhere else where it will help your focus. Use
this reminder to help you push through fatigue,
discouragement, and motivation struggles. Every day on the
path is a day closer to your goals!

Celebrate Without Cake!