Regaining isn’t such a big deal that we make it out to be. It’s only a big deal because we have so much drama and shame around the weight gain.
Getting back on track is not that hard; what is hard is you dreading restarting. All the thoughts you have about yourself for gaining weight is only making it harder for you. You have to stop thinking of this as a ‘restart’ and think of it as you, starting back where you left off before regaining the weight.
When you let go of the dread and shame, you can quickly get back on track.
Using the steps I will share with you, you will have the confidence you need to end the drama and lose the weight.
These are the four simple steps to getting back on track:
Step 1) Drop the Shame!
You shaming yourself about gaining the weight will NEVER help you.
Having gained the weight is really not a big deal unless you think it is a big deal. It is your thoughts that are creating the shame, not the number on the scale.
Are you saying to yourself:
“I should have known better.”
“I messed up.”
“I was doing so good.”
Think about how motivated you are when you look down on yourself for what you did. Instead, drop the shaming and start looking ahead to what you can do, and that begins with what you are choosing to think kind and compassionate thoughts about yourself.
Then start asking yourself, “Who do I want to be?” and “What do I want to think so I can get back on track?”
Step 2) Be Curious
Remember that there is no such thing as perfect, so you gaining weight is just you needing to become aware of what you did so that you can decide what you are going to do next to move you towards your goal.
You do not judge yourself for what you did; this is your opportunity to investigate why it happened.
Take everything that happened and think, “What do I need to figure out here?”
No more blaming it on what was going on in your life or on anyone else. It is your crappy thoughts that caused you to do what you did, nothing else.
When we are aware of our thoughts that are creating our feelings, we get to decide to think differently.
For example:
Were you having thoughts that were creating fear, stress, or worry about what was going on in the world?
Were you having obsessive thoughts over what and how much you were eating? Or what you should or shouldn’t eat?
Did you have thoughts that had you wishing that you lose weight quicker?
Did you have thoughts that the food is boring, eating this way is boring, doing thought work is boring?
A thought that this is hard?
Did any of these resonate with you?
Remember that your thinking is just the story you are telling yourself, and even if it feels true, it doesn’t make it true.
Understand why it happened, and then challenge yourself to think differently.
Step 3) Get back to the basics!
Getting back to the basics is where you need to start!
Take a look and see:
Have you stopped doing your 24-hour planning?
Are you not getting your water in?
How about sleep? Where are you at with that?
Are you doing something that gets you moving daily?
Are you journaling daily on your thoughts and feelings because this a big part of why you got off track?
Make sure whatever you decide to work on that it is doable.
Start with what you can restart this week that feels easy.
As the week goes by, you make small 1% up level changes because those small steps will always lead to your long-term goal.
Just start small, it’s the doing that will create momentum, and once you have momentum, that will build your confidence to keep on going.
Also, make sure you celebrate all the small wins along the way because our brain likes rewards.
Step 4) Accountability
Shame thrives on you being alone, so having someone to talk to and support you will make a big difference.
I know it can be hard to reach out and ask for help and support but know that there is no shame in doing so.
If you need more help and support, then join my Free Facebook group here. There are women just like you in the group there to support each other. And the best part is I am in the group teaching you even more about how to lose weight for the last time.
Or if you know that you need support in losing weight for the last time then book a FREE call with me here. Be prepared to spend an hour with me. At the end of that hour, you will have your 30-day action plan to get you started to achieve your long term goal.
You can do it!
Karen
RN, Certified Weight, Emotional Eating and Confidence Coach
