1. SIDESTEP BLAME
At first don't worry about why you lost momentum. You can examine the reasons later. Push aside your guilt and regret for the time being, or these feelings will lock you in a vicious circle of overeating.
2. MAKE THE CHANGE NOW!
Take steps to turn things around. Identify the problem that triggered you to binge, then identify your most effective motivators, the things you must do to begin helping yourself.
3. ADMIT IT
Denial is not your friend. It only encourages you to continue this destructive behavior. Your meeting is a good place in which to admit that you need support.
4. EXAMINE WHAT HAPPENED
Once your turnaround is underway, think about why you had a binge. Did you simply lose track of the program? Or did something trigger this; an argument, a stressful situation at work, a chaotic episode at home, depriving yourself of a food you enjoy? Knowing why you strayed off course will help you with the next step …
5. CLEAR THE WAY …
… to avoid the next "Binge". Decide what you will do the next time a "trigger" episode occurs. Make plans that are specific and easy to carry out; a 5 minute walk, writing in your journal, listen to music, or phone someone.
6. SEEK ENCOURAGEMENT
Whether it be from your WW class or someone you are close to. The world is filled with people who have overcome one difficulty after another to reach their goal – you can too!
7. CONGRATULATE YOURSELF
Give yourself credit for every successful day you complete and always look at the positive side.
8. KEEP A VISUAL LOG
Do not measure your success day to day, or even week to week, but look at your progress month to month. Perhaps a month ago you did not like water and now you are enjoying it, or fruits and vegetables are now on your plate to eat and not just look pretty. Be sure to share your success at your next class.
9. REMIND YOURSELF
Frequently remind yourself how much more pleasant life is when you are on track, feeling good about yourself and taking one day at a time, working the program.
10. START LIKING YOURSELF
Now that you know it is worth the effort, start liking yourself and using positive self talk.
This isn't original – It came from WW but I don't remember the exact source.