First of all, don’t panic! It’s not the end of anything because you temporarily lost the battle with the scales. It’s well within your power to turn things around and get back on track. The following tips will show you how to get back on a diet and your waistline under control — for even better results.
1. Do Not Indulge in Guilt
The easiest thing to do is fall off the diet wagon and the next easiest is allowing yourself to panic and wallow in guilt. You did what you did, and now it’s time to put that behind you and move on with a new plan of action.
Instead of letting panic and anxiety overwhelm you, take action to develop a new plan to reverse the weight gain. The sooner you can get started on a real plan of action, the sooner you can start looking in the mirror again with confidence.
You could even do better this time with taking the time to identify where you got off the wagon, what caused the problem, and plan some real action steps for the future.
2. Finding Your Motivation
Dieting is too hard without a lot of motivation, so you’ll need to know what is motivating you to change your body shape. Losing weight usually takes some time and dedication and a little self-reflection before starting will help you stay on track for the long haul.
It’s not so much about what went wrong, but what you want to accomplish and what it will take to get from here to there. Sitting in a quiet place for just a few minutes and thinking about how important your weight loss is to you will start stirring your motivation to get there.
Sometimes the motivation comes from setting a goal to get back into the clothes you’ve left behind. Maybe the motivation is to look better, or even to avoid purchasing new clothes? Other people find the drive to start a diet to stay on top of their health. Some people find that diabetes or high blood pressure leaves them little choice but to get rid of those extra pounds.
Discovering what will motivate you to shed those pounds before you go on a diet will give you something to hold to when the pressure to quit gets hard.
3. Setting Goals
Decide beforehand how much weight you intend to lose and make your self write them somewhere you can easily refer back to. Do you want to lose 5, 10, 2, 40 pounds? Make your initial goal feasible, doable, and clear. And don’t forget a weight goal without a time frame isn’t a goal at all.
Goals you in touch with where you are at the moment, exactly where you are going, and the payoff.
If you’ve got over a couple of pounds to lose, it will probably take some weeks, right? So, once you’ve set your initial goal, it’s time to break it down into very bite size chunks. Generally speaking, it’s good to aim for 2 pounds a week. So, maybe get a calendar or an app and write what you expect your weight to be each week in the future. That way, each week can be a win that motivates you even more.
4. Drink More Water
Drinking more water than your normal is a great way to get back on track. Replacing all juices, sodas, and energy drinks with good old water will get you hydrated and feeling better.
While you were off your diet you picked up a lot of unhealthy toxins that water will flush and cleanse your entire system. Drinking plenty of water will also help recharge your energy levels along with keeping you feeling full all the time.
5. Don’t Skip Meals
Getting back on your diet doesn’t require you skip meals. The best thing to get you back in the groove is to eat 3 meals a day. Unless you are on a very regimented intermittent fasting plan, skipping meals will throw your blood sugar and metabolism for a loop. Randomly skipping meals can easily result in no weight loss, and in some cases can actually lead to weight gain.
6. Exercise is A Must
There is simply no way to underestimate the value of a regular and consistent exercise routine. What that means is a minimum of 30 minutes at least 3 times a week dedicated to some activity that raises your heart rate. That can mean brisk walking, weight lifting, using a treadmill, exercise bike, swimming, mowing the lawn, or whatever will get you to breathing harder than normal.
Here’s what most people don’t know about losing weight: The vast majority of the fat used for energy is exhaled as carbon dioxide. So, doesn’t it just make sense to help that along with exercise? Not only that, but exercise will tone your muscles so you will look good when you’ve reached your goals.
7. Weigh Yourself
Some people find it difficult to face the scales every week to see if there’s been any progress. However, remember that setting and keeping accountable to your goals is paramount to success. Well, you can’t know if you are reaching your goals without weighing yourself each week.
Then there’s another group of dieter who are obsessed with hoping on the scales every day? That’s not a good thing either. The best way is to weigh at the same time of day either once or twice a week, and on the same day or days of the week. Keep a weight journal, and write the results every time your weigh. For the best results possible, every time you write the weight, write the goal immediately above it.
The scales, journal, and goals are small changes that work to hold you accountable to your diet plan as you get back on it again. The scales themselves aren’t the end all be all, but the best tool you have to keep you going. If the results aren’t good, you know to turn up your efforts, if they are good, you will be excited and motivated to continue on.
8. Track Your Progress
Track what you eat and your exercise with one of the dozens of apps available these days. MyFitnessPal and LoseIt are just two of the most popular. They will help you keep up with food consumption and alert you to too many calories eaten.
According to studies, mine included, when you document everything you eat during the day — your chances of losing weight are dramatically increased. You become far more aware of what you are eating when you know you are about to document the experience.
9. Sleep Routines
Getting enough sleep is vital to your dieting efforts. I’m sure you know the rules by now: 8 hours of uninterrupted sleep is recommended. If you aren’t getting enough sleep, your body and brain respond by wanting more food, hunger hormones going wild, stress hormones elevated, and low metabolism. Go to bed!
10. Stick With Your Plan
This is another reason goal setting is so important to getting back on your diet: Jumping from one strategy to another will give you room to quit again.
The truth is there is only one way to lose weight and that is to eat fewer calories than you use for energy. With mindful eating, you realize that you don’t need fad diets, and every new gizmo that comes along.
Think your diet plans and goals through before you start, and stick to the plan to the bitter end.
If you think dieting is supposed to be easy, think again! It’s super easy to gain weight and can seem impossible to lose it. We usually start off making progress, even it is slow, and then see something we just can’t resist eating — that’s not on the diet plan.
Maybe we’re able to get right back on the diet, but after two or three times, we look up and find that we’re back into the same old eating habits that got us overweight.
The real key is setting goals. When you write the target weight and then write the target for each week you expect it to take, you have a baseline to go back to when you go off the diet plan.
It’s not that hard to get back on your diet when you set your mind to it, and start off with a real plan. In fact, you might write in your goal journal a particular day each week to eat some of the foods that are not on your diet?