So you fell off the wagon. You were doing so great with your healthy eating, working out, drinking all of your water…and then something just happened. You kinda sorta found yourself having days, weeks or even months where you went a little off plan. You had a lot of parties, gatherings, found you had no time to cook or were eating out every night. Or maybe you were out of town for work or even on vacation. Whatever the reason, you are now…here. The scale went up, your jeans won’t button and you are really upset, discouraged and feel like you failed. You dont know what do, or how to fix the problem.
I felt this exact way several times along my journey. You are not alone! I get it. We are doing great and then..life happens and we find ourselves slipping back into some old patterns. For me, surgery really threw me for a loop. I was unable to workout for weeks…months…and was sitting at home. I was bored. I felt tired and weak. I was a little upset and angry at myself. To be honest, the urge to binge out on chips while I watched tv and feel sorry for myself crossed my mind several times. I would be lying if I said I did not allow myself to have a few treats while I recovered. I get it. I know it is hard. I know how it feels to work so hard and find yourself feeling stuck. Like you fell off the horse and you are scared to get back on. Just know this is normal. Felling like this is ok! What you do about it…thats what counts.
I wanted to share with you guys a few of my tips that have helped me, especially lately on overcoming these feelings of anger, feeling like I “failed”, or times where you have maybe gained a few pounds and what helps me move forward.
1. Please do not beat yourself up.
You are OK!! You have not “failed” and you are not doomed to never be able to lose weight again. Life happens. Sometimes we dont make the best choices. What matters is right now. Dont focus on the past. It is what it is. Being angry at yourself, hating yourself, telling yourself you are a failure will not “fix” the problem and it will definitely not get you closer to your goals. Positive self talk is the first step I feel you need to take. Know that you are ok, it is ok, and you will be ok! Remember as long as you never give up, you have never quit.
2. Just dust yourself off and get back on the horse.
Do not try to starve yourself, or cut calories to think you will lose weight faster if you dont eat!! Get right back on track, back on your program and just keep going
3. Make a plan.
Go grocery shopping, prep your food, meal prep…whatever you need to do to make sure you are set up for success. You have your refrigerator, freezer, pantry filled with your all your foods. That will make it so much easier to begin right away, since everything is already ready for you to go!
4. Make a schedule.
Write out your meals for the week. Plan out when you will go to the gym, workout from home, go for a walk. Hang it up somewhere that you will see it when you wake up. It will act as a visual reminder to you that you have a plan to follow and you are going to stick to it!
5. Drink water!!!
I always drink a lot of water, so drinking more than normal is hard to do for me. However set a goal to drink 6 glasses instead of 5…or make sure you drink 4 glasses before lunch….something that is almost like a game you are playing with yourself.
6. Do not overdue it!!!
Like I mentioned before never cut calories and starve yourself to think you will lose the weight faster. Also never try to overdue it into gym. If you are used to doing 1 hour of cardio, do not try to kill yourself to do 2 hours in hopes it will make the weight come off faster! Like I said before, just go right back on your program and your routine!! Consistency is key!! You don’t want to injure yourself, or do more harm to your body, which will only lead to pain, more frustration, and set you back even further! No need to overdue anything to ty to “make up” for what you did. Just keep going.
7. Take it one day at a time!
Focus on one day. Stick to your food and workout for that day and go to bed feeing accomplished. Like you won that day. Wake up the next day and do it again! Don’t worry about how long it will take to lose the weight. Just focus on one day, one pound at a time.
8. Do not focus on the past.
Like I said whats done is done. You can’t go back in time and change the past. You are in charge of your future. You are in charge of what you do right now! Be in control. Take that control back and just keep moving forward!!!
9. DO NOT STRESS!!
I found that when I begin to stress over the number on the scale, get so upset about my weight gain, or obsess over working out… I WILL NOT LOSE WEIGHT! Stress plays a huge role in success. If you find yourself constantly stressing over your progress, or lack there of, it can really affect your weight loss. Take a bath. Get a manicure or pedicure. Take a yoga class or listen to meditation music. Calm down. Breathe…Do what ever you need to “de-stress”
10. Make sure you get enough sleep!!!
This is another huge factor for me. I found that if I was not getting enough sleep, I would not lose weight. Rest is so important, not only physically but mentally too. Your body works so hard for you all the time and we need to make sure to allow our bodies the proper time to just sleep and recharge! I know we can get going so fast and after we get back on track we just want to go, go GO! Remember weight loss is a marathon not a sprint. You need to make sure that you let your body heal and rest
If there is one thing I really hope that you take away from this, it would be to tell yourself “I am ok!” Weight loss is so much more than losing weight. The mental aspect that goes along with it is HUGE and I hope that if you are on a journey to lose weight, or just become healthier or happier you, that you always take care of your mental health too! The way we think, self talk and how we treat ourselves and others is huge. Extreme weight loss for me, was not only about losing the weight, but learning to love myself and take care of myself. I learned that no, it is not easy, and there will be times where I will fall down, gain some weight back, or don’t workout for a month. It is learning how to handle those situations and treat ourselves with love and kindness, especially during those times were we feel like we “failed.” Instead of filling our heads with those negative thoughts and starving our bodies and working out 5 plus hours in the gym to punish ourself for “failing”, we need to remember these are the times we need to learn to love ourselves the most and know that we are ok and that we are in control and we have the power to keep moving forward!