While working to lose weight, even the most strong-willed of us can fall into the trap of relapsing every once in a while. Falling back into an old routine can be troubling for one’s self image and can make it seem tempting to simply give up. It is important to bear in mind, however, that this is a very common problem which can be overcome. A relapse is absolutely no cause for quitting, yet it may be necessary to reevaluate some of the aspects of your weight loss approach.
Follow these steps to get back on track:
- Evaluate the cause of your relapse. Has a schedule change made it difficult to workout, or has a new source of stress led you to snack more often? You may not be able to prevent the changes in your life, but changing your eating plans and workout routines around them is much easier once the changes have been identified.
- Take body measurements instead of relying on the scale alone. Your weight number can fluctuate due to water weight and added muscle (muscle weighs more than fat). That is why it helps to keep track of body measurements—you may find that you are making progress after all.
- Seek support from those you can trust. Find someone close to you who can provide encouragement and keep you accountable as you return to your weight loss routine. You may also find it helpful to participate in a weight loss support group.
- Don’t forget to acknowledge the smaller goals. If you focus on your long-term goals too much, the time it takes to reach them can seem discouraging. Instead, pay attention to the short-term goals as they happen: workouts getting easier, clothes fitter better, etc.
- Add some variety to your efforts. Try adding some new healthy foods to your diet to motivate more interest in your meal plans. You should also consider trying different exercises, not just to prevent boredom, but also to prevent your body from becoming to accustomed to the same workouts.
It’s a great idea to get in touch with people who understand what you’re going through. Sign up today to attend a support group meeting at the Center for Metabolic Health.