It's eating more calories than you need day after day after day that makes you fat not a one-off over-indulgence.

But what can you do if you really did go mad last night? What can you do today to get back on track after you've come off the rails?

1. Whatever you do don't weigh yourself unless you love being miserable. Chances are you had a load of sugar and/or salt last night and you'll be retaining more water than a camel embarking on a trek across the Sahara. Consequently, you'll have gained more pounds than you possibly could from the extra calories you ate. So don't even think about stepping on the scales for 2 days.

2. Every day, but especially today you should aim for eating modest portions of healthy foods whenever you are hungry, stopping when you are satisfied rather than stuffed. More than ever today you need to feel in control. So no starvation rations or you'll only set yourself up for a hunger-induced "clear out the cupboard" binge later on.

3. Normally it's best not to skip breakfast but if you are still full from the previous day, it can wait. Just make sure you have a healthy snack ready for when hunger does strike.

4. Take time to enjoy your food today. Sometimes we hardly taste the food when we are eating too much, we eat it so quickly, trying to stop ourselves thinking too much as we shovel it in. Actually taste everything which passes your lips today and put yourself back in control.

5. Spend a few moments thinking about why you temporarily blew your weight loss plans. What thoughts were running through your head? Wha
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   get back on track after you've come off the rails?
   1. Whatever you do don't weigh yourself unless you love being miserable. Chances are you had a load of sugar and/or salt last night and you'll be retaining more water than a camel embarking on a trek across the Sahara. Consequently, you'll have gained more pounds than you possibly could from the extra calories you ate. So don't even think about stepping on the scales for 2 days.

   2. Every day, but especially today you should aim for eating modest portions of healthy foods whenever you are hungry, stopping when you are satisfied rather than stuffed. More than ever today you need to feel in control. So no starvation rations or you'll only set yourself up for a hunger-induced "clear out the cupboard" binge later on.

   3. Normally it's best not to skip breakfast but if you are still full from the previous day, it can wait. Just make sure you have a healthy snack ready for when hunger does strike.

   4. Take time to enjoy your food today. Sometimes we hardly taste the food when we are eating too much, we eat it so quickly, trying to stop ourselves thinking too much as we shovel it in. Actually taste everything which passes your lips today and put yourself back in control.

   5. Spend a few moments thinking about why you temporarily blew your weight loss plans. What thoughts were running through your head? Wh
      Excess Salt Intake and Your Body's Electrolyte Balance
      Excess salt intake is responsible for causing many disorders including high blood pressure. What effects does excess salt have on the body?Salt intake beyond normal requirements upsets the body's sodium-potassium balance.These minerals are involved in many body functions including signal transmission alon
      from the extra calories you ate. So don't even think about stepping on the scales for 2 days.

   6. Every day, but especially today you should aim for eating modest portions of healthy foods whenever you are hungry, stopping when you are satisfied rather than stuffed. More than ever today you need to feel in control. So no starvation rations or you'll only set yourself up for a hunger-induced "clear out the cupboard" binge later on.

   7. Normally it's best not to skip breakfast but if you are still full from the previous day, it can wait. Just make sure you have a healthy snack ready for when hunger does strike.

   8. Take time to enjoy your food today. Sometimes we hardly taste the food when we are eating too much, we eat it so quickly, trying to stop ourselves thinking too much as we shovel it in. Actually taste everything which passes your lips today and put yourself back in control.

   9. Spend a few moments thinking about why you temporarily blew your weight loss plans. What thoughts were running through your head? Wh
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      ou'll only set yourself up for a hunger-induced "clear out the cupboard" binge later on.

   10. Normally it's best not to skip breakfast but if you are still full from the previous day, it can wait. Just make sure you have a healthy snack ready for when hunger does strike.

   11. Take time to enjoy your food today. Sometimes we hardly taste the food when we are eating too much, we eat it so quickly, trying to stop ourselves thinking too much as we shovel it in. Actually taste everything which passes your lips today and put yourself back in control.

   12. Spend a few moments thinking about why you temporarily blew your weight loss plans. What thoughts were running through your head? Wh
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       e food when we are eating too much, we eat it so quickly, trying to stop ourselves thinking too much as we shovel it in. Actually taste everything which passes your lips today and put yourself back in control.

   13. Spend a few moments thinking about why you temporarily blew your weight loss plans. What thoughts were running through your head? What situation had you put yourself in? What can you learn from that? How will you deal with those thoughts, those situations next time because as sure as eggs are eggs they, or something similar, will happen again. Be prepared.

   14. Stay positive. Relax a little. Tell yourself "Yes, I broke my diet but that's OK. I'm human. I'm not meant to be perfect. I'm going to treat myself well, eating healthily as much as I can. If I have the odd lapse it doesn't change my determination to keep going." Build yourself up. Give yourself a little (non-food) present. You deserve the best and you can do whatever you set your mind to.

   The best way to get over a lapse is to treat it like the insignificant blip it is and just get right back on track!

   Copyright 2005, Janice Elizabeth Small