You were on a roll. You were following your healthy eating plan, working out and keeping your journal. But the next thing you know -- it's as if aliens have taken over your body -- you gobble pizza, ice cream, peanut butter, potato chips, chocolate and cookies!

What in the world has possessed you!?

The answer is... well there isn’t one simple answer.

The reasons for it are as varied and unique as the individuals who experience this.

However, some of the more common reasons seems to be depriving one’s self, being too rigid, and aiming for perfection.

Here are the relapse tools you will to get back on track:

1. Determine what caused this behavior.
If you don't recognize what triggered the relapse, you're more likely to react the same way the next time the situation arises. It is important that you identify all of the potential "high-risk" situations that may trigger a relapse.

2. Deal with it properly!
So you’ve determined the reason was stress. You've had an argument with your spouse, or a disagreement with a co-worker or superior, when you decided to relax with a piece of chocolate. If you berate yourself and label yourself as bad, weak or a failure, you will despair and reinforce the whole situation. And that'll cause you to turn one piece of chocolate into a feeding frenzy!

Instead recognize how this is one of the ways you’ve learned to relax and next time, you will choose an alternate behavior that better serves you. Write a list of these situations and then plan alternative behaviors.

Two examples:

-- I will take a break if I am at work or a short walk if at home.

-- I will try to identify the main issue between the disagreements so that the chance of a compromise would be more likely.

3. Get back on track!
As the saying goes, “It is what it is.” OK, so you've messed up. Shake it off and get right back on track without dwelling over the mistake.

4. Reward yourself.
Reinforce the new behaviors with small rewards that will keep you motivated. For example, you’ve dealt with a situation at work successfully. Rather than run to the vending machine, you took a walk around the building and thought about how you needed to resolve the issue. It worked! So after work, book a massage or some other pampering service you enjoy.

Salud!
Donna DeCunzo-Taddeo

Diet.com expert blogger Donna M. DeCunzo-Taddeo is a registered and licensed dietitian who developed the 12-week weight management program that became the foundation of the eDiets.com weight loss program. Together with her husband, writer/director John Taddeo, Donna launched Voodoo Tiki Tequila Corp. Donna has been featured by CNN, NBC, NY Times, Cosmopolitan, Women’s World and Women’s Day.