I just blew it on some barbecue chips my son had lying on the kitchen counter knowing chips are my weakness. I've been doing good all week but I feel so guilty now, like I shouldn't eat anything else for the rest of the day. What do you all do when you get off track?

Well, this is just me; I can't take away the calories, there's nothing positive to do except not do it again. Go for a walk, you'll burn the calories.

Don't beat yourself up, I know it's tough, but honestly, it's done and over with. Make a plan, get yourself some pork rinds for the crunchy/salty urge, or make some cheese crisps (google for the directions), and just move forward.

Guilt is a big reason why so many people can't get over their food issues. At some point, you'll have to learn to forgive yourself, ENTIRELY so you can recognize the behavior and move forward.

It happens believe me, my first month I wasn't doing anything right. But each day is a new day. You can do this just take a deep breath, and start over. I am 4 months in now and I still occasionally make mistakes.

Not to worry - I've had lots of slips and slides, still do I just had my first official check in for my 6 months of medical WL and it went okay. Sure I could have lost more, but it is all or nothing thinking that got me to 318 lbs in the first place!

What has helped me a lot is always having on hand the ingredients for high Protein, low carb meals and Snacks - for me thats chicken breasts (marinated in baja chipotle marinade), eggs, canadian bacon, an arsenal of morningstar farms products, string cheese, etc. I try and write it all down anyway, even if it isnt good. The handouts from my nutritionist want us to shoot for compliance 80-85% of the time - it says right on the page that they do not want or expect perfection. I will take careful progress with normal human slip-ups.

I eat something every two hours, even if it is a tiny protein snack. also Water is huge for me - If I do not get all of my water in, I do not lose. When I do drink my water, I am not hungry and I do - go figure

the nice thing about the WL program is that I finally feel like I know how I should eat to take good care of myself. I am 46 years old and I am just figuring this out lol.