Nothing will sabotage a perfectly good weight loss plan faster than an inner perfectionist who expects you to get everything "right' date='" one hundred percent of the time and leaves you feeling like a failure when you (inevitably) don't.

[b']If you struggle with an inner perfectionist, here are five strategies for moving it out of your way.[/b]

1. Separate yourself from your perfectionist. YOU are not your perfectionist. However, if you’ve been applying all-or-nothing standards for a long time, you might feel like you are. Spend some time stepping back and observing your behavior. Get familiar with the perfectionistic thinking. Notice where it comes up and what the consequences are when it does.

2. Label it. Start thinking about “that unhelpful inner perfectionist” or whatever name you want to give this way of thinking that gets in your way. Acknowledge it to yourself whenever you see it—“there goes that unhelpful perfectionistic thinking again.” This is different than “I’M doing it again.” Remind yourself of tip number one. Your inner perfectionist is an it and is NOT you. It’s simply a way of thinking–which you can change.

3. Make a list of all the ways that your inner perfectionist is not helpful or the examples of how your perfectionist has made or can make things worse. Don’t forget to include the guilt and shame that usually comes with listening to an inner perfectionist (because we never measure up).

4. Create an alternate mantra. Come up with a short, sweet message that you can use when the perfectionistic thinking chimes in with “you screwed up” or “you failed” or “now you blew it.” This must be a message you believe to be true. It may be as simple as “nobody’s perfect” or “trying to be perfect is not helpful to me.”

5. Give yourself permission to encounter your perfectionist over and over. Don’t fall into a trap of expecting to be perfect in vanquishing your inner perfectionist. You’ll have success—sometimes—and sometimes you won’t feel so successful. But over time and practice, it gets easier. Really.

Feel free to reprint on your own website, newsletter, blog or message board as long as you include the following: Melissa McCreery, PhD is the founder of Enduring Change Coaching and creator of the Emotional Eating Toolbox ™ 28 Day Program and the Weight Loss Winner's Circle. Get free information, tips, and strategies for taking control of emotional eating at http://www.emotionaleatingsolutions.com.

THISisthe day that the Lord has made! let us rejoice and be glad.

This is so true. Last night I ate thin crust pizza. It was a splurge for me. I used to call it a cheat, but I didn't cheat. Eating something off my plan like pizza once in a long while is okay.

I used to use this as a reason to stop eating healthy. I failed. It was that perfect or nothing. In years past I would have packed it in last night and ate a desert and maybe even more pizza. Luckily the band won't let you eat a whole pizza in one setting!

Since I have made this a lifestyle change I know that today is a new day and today is the day to eat healthy and make good choices. Yesterday is in the past and I'm not a bad person because I ate something less healthy than what I usually eat.

Wow, you just described me. Thank you so much for your information. I really needed that. I just had a gain for the first time ever and am devastated over it. I don't feel like I have as must restriction anymore. Did go in for a fill but he only gave me half a cc.

I ate pizza last night too and became even more depressed. Thank you both for your encouraging words. I'm going to really try to get back on the wagon again.