5 Tips to Get Back on Track After Weight Gain
Whether you are starting your weight loss journey, finding yourself in the middle of the struggle or working on maintenance, here are tips to keep you on track:
1. START NOW AND START SMALL
You gained weight…it’s a bummer, but you can’t harp on it: move forward. Stop saying “tomorrow will be the day I start.” Once you start you are closer to finishing. Most people love that post workout high, but the toughest part is starting that workout. On days I don’t want to work out, I tell myself to just do a little cardio. I pick my favorite workout and push myself to the 10-minute mark, and I know I’m halfway there. Since I’m already in the middle and sweaty, it’s easier to talk myself into 10 more minutes. Some days 20–30 minutes is enough.
Apply the same philosophy to food and goal setting. Instead of focusing on the 80 total pounds you want to lose, put your energy towards the five pounds you can realistically lose this month.
The most exciting part is, if you’ve fallen off the wagon completely, taking a few small steps typically results in changes pretty quickly.
2. LOSE THE GUILT
It’s easy to feel ashamed, guilty and embarrassed if you’ve gained or regained weight. Weight gain happens, so shift your focus from the past and set your sights on the concrete actions you can take to move forward.
So quit beating yourself up over that cup of ice cream you ate late last night, instead focus on what you are going to do tonight. Have a banana, greek yogurt or string cheese on hand just in case that nighttime hunger strikes again.
Make attainable goals and celebrate yourself when you’ve hit them – strive for progress, not perfection. If you are struggling with intense feelings of shame and guilt this next tip might be especially helpful.
3. CONSIDER HELP FROM THE PROS
Whether it’s a personal trainer, nutritionist, medical doctor or therapist, it can help to have someone holding you accountable. Depending on your situation, it can also help to sit down with a professional to unpack why you may have gained the weight in the first place and what you should be doing to make a change that sticks. If you have preexisting conditions, are trying to lose more than 100 pounds or have a BMI of 40 or greater, consulting a doctor ensures you are embarking on the plan that is best for your health.
4. MAKE A MEAL PLAN
It’s always helpful to plan out your meals when you first start to prevent you from falling back into old bad habits. Personally, I love to cook (plus, cooking at home saves money) and incorporate as many veggies as possible into every meal (even breakfast). If your schedule isn’t conducive to meal planning and getting groceries in advance, try a meal delivery service. My friend signed up for a paleo food delivery service to jumpstart her weight loss plan.
5. REACH OUT TO FRIENDS
Tell your family and friends you are working on your weight-loss goals. They may want to join you, and even do a challenge together. Your family can also create an environment that’s more hospitable to your goals by keeping junk food out of sight or better yet, not bringing unhealthy food into the home in the first place. Sometimes it just helps to have someone to vent to.
Weight gain happens and weight loss is hard work, so don’t give up or feel defeated if you are struggling: You’ve got this and you are not alone.
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