Returning to “Weight Loss Mode” after a “Relax of Efforts”

Eat happens!

Yesterday was Mother’s Day. Mothers were treated to, well, to treats!

EAT HAPPENS! No need to beat yourself up because you got carried away with "the eat!"  Eating more than you planned won't stop you from getting to and staying  at goal. The eat doesn't matter, what matters is what you do next!

EAT HAPPENS! No need to beat yourself up because you got carried away with “the eat!” Eating more than you planned won’t stop you from getting to and staying at goal. The eat doesn’t matter, what matters is what you do next!

Yesterday was Mother’s Day and a whole lot of eating went on in honor of Mom!

You may not be a mom. You might not have had sweets and luscious meals lavished on you yesterday because it was “your day to be honored.” You might have a mom and you participated in honoring her. That meant you indulged right along with Mom.

Maybe mothers had nothing to do with it. Maybe you simply strayed from your weight loss plan.

Regardless of how long or how much you relaxed your efforts, today you want to get back into weight loss mode and the thought is a bit daunting. Where to start?

Guilt ruins more weight loss success than food does. Don't waste time feeling guilty, just move into  gentle action mode.

Guilt ruins more weight loss success than food does. Don’t waste time feeling guilty, just move into gentle action mode.

First step is to recognize that eat happens! It’s easy to get lost in beating up yourself for being human. It’s human to indulge and regardless of what you weigh, how much weight you need to lose, how much you may have already lost, it’s okay if you aren’t perfectly following a weight loss plan. It doesn’t mean you’re weak or that you don’t deserve to reach and maintain your weight goal. You simply took a “vacation” and now it’s time to get back to work.

Ease back onto the job of weight loss. Do not – repeat - do not be extra hard on yourself to atone for the sin of eating too much. No sins have been committed, no atonement is necessary.

Set some small, very easily achieved goals for yourself. Small goals are easy to achieve and build confidence. They’ll put you back on track for bigger goals but the first step is to turn around the efforts relaxation with some small steps in the right direction.

Suggestions for Small Goals (Pick one, several, or all)

  • Get a paper and pencil and track everything you eat. Just track it. Don’t worry too much about what you’re going to eat, simply commit to writing it down.
  • Get out your measuring tools.
    The most handy of all measuring tools is your hand. It's always with you. No excuse not to exercise portion control!

    The most handy of all measuring tools is your hand. It’s always with you. No excuse not to exercise portion control!

    Weigh and measure your portions of everything you want to eat. Choose appetizing food, not bland, tasteless stuff that people who are “on a diet typically eat.”

  • Eat a fruit or vegetable with every meal.
  • Eat fruit or vegetables for snacks.
  • Get up and walk for five minutes every hour.
  • Sign up for a class or take lessons for an activity you’ll enjoy (i.e. Zumba, ballroom dancing, tennis, horseback riding, etc.)

The goal is to get back into weight loss mode by being kind to yourself and making the process enjoyable rather than a punishment.

Eat happens and still weight loss (or maintenance) can continue successfully!

 

 

Jackie Conn

About Jackie Conn

Jackie Conn is the general manager of Weight Watchers of Maine. She is married and has four grown daughters and four grandchildren. Her experience with her own weight management journey and raising girls has given her insight into the struggles families face with weight, healthy body image, food and physical activity. She has been a regular guest on Channel 5 WABI news for more than ten years and appears monthly as a guest on FOX network morning program Good Day Maine.