Just don't
Picture yourself happily driving down the road, letting your mind wander, and thinking about all the many things going on in your life.
That's when it happens. Bang!
You hit a curb REALLY hard. When you get out to inspect your car, you find out you popped a tire.
So then you go around and pop every single tire!
Why would you do that? Because you screwed up! Since you messed up, forget the whole thing.
That sounds like something a crazy person would do right?
But we all have done pretty much the same thing.
Have you ever been doing really good on a nutrition or exercise program, have a slip up, and then just go NUTS on a binge? Go completely sedentary, and just give up?
"Well I already blew it with the pizza on Friday, might as well get a keg of maple syrup and call it a life."
Don't blow it all based on one slip up! It is only January. You are going to go through slumps, you will hit plates, and you will feel like a failure at some point or another this year. It will happen and that's ok.
Build some cheat meals into your plan, practice portion control, just go for a walk, show up at an exercise class, eat a little healthier every day, stop expecting perfection from yourself. Do one little thing to get you back in the groove.
The main thing is to stop beating yourself up about food. Stop beating yourself up because you missed a week of working out.
Start thinking big picture. A week of "bad" eating and a week off from working out will not ruin your results. Just like working out and eating right for one week will not get you results.