Protecting Your Diet from Relapse

Lee Kern, Clinical Director, Structure House

Below, learn the process used by one man to help overcome a major diet relapse. By following four simple steps, anyone can identify the onset of, and prevent, a diet relapse.

Nick started a diet in October 2004, weighing 233 pounds. Several months later he was under 210, a spectacular success. In June he admitted he had a relapse. He started eating ice cream in large quantities, leading to compulsive eating of other high fat snacks. He "clicked off," regaining all he had lost and more - he was now 239.

Nick learned about a system that could help get him back on track - he started following the F. I. S.T. formula (Focus on Interventions, Skills and Tasks). Anyone can use these strategies to protect a diet from collapse. Here is how it works:

Interventions. An intervention is an external influencing force. Weight control lasts longer when people get support. Some go to Overeaters Anonymous meetings, Weight Watchers, or enlist web-based programs. Personal trainers, nutritionists, counselors, coaches, even self help books are all useful ways to keep focused. As an ex-Marine, Nick liked to think he was tough and could do it all on his own, but as an ex-addict, he came to appreciate the power of a supportive community in promoting recovery. Nick's ability to admit he had relapsed, and to call up a counselor for help, was the beginning of getting back in control. Search out support, and lean on it when you find it.

Skills. Use of the tools of weight control produces proficiency. Nick made the following changes: 1) Developed a calorie target for each day; 2) Planned meals ahead; 3) Had three meals a day; 4) Kept tempting snack food out of the house; 5) Took daily walks; 6) Drank a lot of water each day; 7) Practiced "volumetrics" (eating filling foods that are low in fat and calories); 8) Wrote down everything he ate; and 9) Weighed regularly and kept track of his weights. Do what weight control all-stars do: approach dieting like a craftsman, with skilled use of tools, and you will achieve desired results.

Tasks. Long-term success may require task work-attention to an underlying imbalance. Nick's relapse occurred during a frustrating time with his girlfriend. He wanted more time with her but she was unavailable due to a busy period at work. He took it as rejection and ate to console hurt and anger. Talking with friends helped Nick see things from her point of view, and to explore the tendency to use food to divert from vulnerable emotions. His eating improved as his anger and internal rigidity softened. Use relapse as an opportunity for personal growth, focusing on areas such as feelings, beliefs, expectations, needs, relationships and lifestyle.

Five months after the relapse, Nick weighed 220, and was well on his way toward his goal of 200. A diet is like a toddler; it will wander off into danger without adequate protection. Shake a F.I.S.T. at your diet and it will help keep it safe.

About the Author Lee Kern is the clinical director of Structure House, a residential weight loss facility in Durham, NC, that offers a unique behavioral approach to weight loss and healthy lifestyle change. For information, visit www.structurehouse.com or call 800-553-0052.

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