That first month you were committed and enthusiastic about reaching your goals and were ready to make the changes! However, as the weeks and months progressed, frustration set in, and your motivation diminished. You realized that weight loss efforts can be time-consuming and tedious, and you started to feel the strain. Over time, you gave in to temptation and have been off track ever since.
Sadly, this is a common cycle. Research shows by the second week of February, 80% of those with weight loss resolutions face the remorse of disappointment as they failed to achieve their goals. Every time you relapse on your healthy journey, you have two choices:
- Keep walking backwards which will surely take you even further away from your goals; or
- Accept your lack of perfection as normal and forgivable, and take positive steps the body and future you want.
Face the Consequences
Let’s face it; you probably stopped weighing yourself once your indulgences began. It’s time to step on the scale and face the damage.
Don’t Beat Yourself Up
It happens! The damage is already done, so don’t beat yourself up. This is not effective or motivating. Calling yourself fat, disgusting, a failure, and/or other nasty names is truly a recipe for continued weight gain.
Press Your Reset Button
Take a deep breath, relax, and press your reset button! Imagine yourself pressing a big red button. You are now “re-booting” and starting your weight loss journey once again.
Change Your Self-Talk
Be present and catch yourself next time you start the shame spiral. Replace the negative with self-compassionate thoughts that make you feel more enthusiastic, motivated, and inspired. For example:
“Today is a new day.”
“I am capable of losing weight.”
“I am back on track.”
Get Back to Your Routine as Quickly as Possible
Focus on what works! The consistency that a routine brings allows you to avoid stress and create balance. The sooner you return to your healthy lifestyle, the less likely it is for you to experience another slip-up.
Our dedicated team is here to support you as you take the first step on your journey towards a healthier and happier you. Request an appointment to get started today.
Dr. Kim Feinstein, Psy. D. is a Licensed Clinical Psychologist and Red Mountain’s Behavioral Weight Loss Specialist. She specializes in weight management, body image concerns, and eating disorders. She prides herself in her ability to educate, guide, and inspire patients to overcome obstacles and ultimately achieve their goals.
