Tuesday tip: Getting back on track 🙌🏼
We all gain weight sometimes and at this time of year, with Summer approaching, it can really get you down and make weight loss seem overwhelming. Here are a few tips to get you back on track.
# Do something
Stop saying “I’ll start tomorrow” you never will! So start small and start today. If it’s exercise that’s slipped then just commit to 5 mins of something – whatever it is, once you do 5 mins, it’s easier to do 10, 15 maybe even 20 mins. Same goes for food – start with something small – cutting out post dinner chocolate, only having 1 glass of wine, watching your portion size. Small steps quickly equal big leaps.
# Ditch the guilt
It’s natural to feel guilty, embarrassed , even ashamed if you’ve regained weight. But everyone gains sometimes – Beating yourself up over that chocolate bar won’t help, so instead focus your energy on how you’ll make sure your next meal is healthier. Strive for progress, not perfection.
# Plan to succeed
Meal planning is helpful to prevent you reaching for easy, not so good, options. It doesn’t need to be a highly detailed plan – just decide on main meals for the next few days/week and have a list of snack options. Write it out and put it somewhere visible (like the fridge)
Tell your friends what you’re doing and ask for their support. You could even suggest doing a challenge together. Also get your family on side and ask them to hide their junk food or better yet not bring it in the house. Sometimes it just helps to have someone to vent to.
# Ask for help
Whether it’s from the dr, a nutritionist or a PT it can help to have someone to hold you accountable. A professional can help unpack why you may have gained the weight and what you can do to make a change that sticks. If you’re coming back from injury then speak to a physio to learn what exercises you may have to modify or avoid long term. I often work closely with clients’ physios to design safe and effective programs for them.
Weight gain happens and weight loss is hard work, so if you’re struggling don’t give up or feel defeated, we all feel like this and you’re not alone.
Happy Tuesday 🤗 xx