4 Steps to Bounce Back After You Gain Weight

Weight loss is not a linear process. When you’re first starting out, you may think you’ll have losses week after week and hit your goal in no time, and maybe this is exactly what happens, but chances are at some point in your weight loss journey, you’ll gain weight.

It may be just a few ounces or it may be a few pounds. But the important thing is to not let a gain get you down. Take that gain, and use it as an opportunity to motivate you. When you do that, you focus on getting back to losses week after week, and soon enough that gain will just a be a blip on your journey to your goal weight.

Have you experienced a gain on your weight loss journey? If you’re struggling to get back on track, it’s time for you to follow these four steps and regain your motivation.

1. Don’t beat yourself up

This is the first step because it is the most important. Weight loss is much more of a mental game than a physical one, and your attitude is everything. You may be tempted to sit at home and wallow in your failure, but that won’t get you anywhere.

You have to make the decision to get up, quit being lazy and make a change. Deciding to feel guilty is easy, but deciding to be positive requires hard work.

2. Pinpoint where you went wrong

Sometimes there isn’t a concrete answer for why you gained weight. Our bodies are all different, and so many factors affect the number the scale spits back at us. But chances are, especially if you’ve gained a lot of weight, you can see what you’ve been doing wrong.

Maybe you’ve gotten lazy and haven’t been tracking what you eat. Maybe you’ve been skipping your workouts. Or maybe you’ve even been cheating on your diet and sneaking food. Whatever it is, you need to acknowledge it so you can fix it.

3. Set yourself up for success

Especially if you’ve been trying to lose weight for a while, it may be that some of your good weight loss habits have fallen by the wayside. It’s time to go back to basics and relearn some of those old habits.

Try and get in the mindset of a weight loss newbie. What were some of the things you were doing when you first started out? Weigh your food and measure your portions more accurately. Hit your workout goal for the week. Make a solid meal plan.

4. Take things one day at a time

Weight loss can be an overwhelming process, and if you have a lot of weight to lose, the number alone can be enough to make you want to throw in the towel. But giving up won’t get you anywhere.

Try taking things one day, one step at a time. Think to yourself, “what can I do today to get myself closer to my goal?” Focus on the small steps, instead of the big picture. Once you decide to make one healthy choice, then another, and then another, it’ll be easy to continue.

Have you had a gain on your weight loss journey? How did you deal with it? Let me know in the comments below:

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