1.Take immediate action. Don't wait for tomorrow or Monday. The sooner you begin your recovery, the easier it will be.

2.Forget willpower. Use strategies -- from writing menu plans to scheduling walking dates with a buddy -- to recover.

3.Avoid temptations. For three to seven days after a setback, avoid people, situations, and events that may be tempting or high-risk.

4.Put it in perspective. Save one piece of clothing to represent your starting size, and try it on after a setback to give perspective and to bring back a feeling of success.

5.Don't punish yourself. Fasting, drastically cutting calories, or adding an uncomfortable amount of exercise after a setback will only hinder your efforts in the long run.

6.Put yourself on the front burner. For the first week after a setback, be assertive about making your needs a priority.

7.Forgive yourself. Realize that you are only human and that occasionally you will make mistakes. Only then will you be able to move on.