Can you relate to this?
You wake up on Monday morning, ready to start a new week. You are determined to eat well, exercise well, and do whatever else is necessary to care for your body. Before doing all that you step on the scale.
How did that happen? You think back to the previous week. You ate healthy. You slept relatively well. You exercised (and if you’re like me you exercised A LOT – 9 hours, 36 minutes, and 37 seconds to be exact for me last week). How in the world, then, can the scale say that you’ve only lost 1 pound…or stayed the same…or, horrors – gained weight?
So, my friend. How was your weekend? Did you let loose? Maybe eat an extra slice of pizza (or the whole thing?)? Did you have some beer or wine or a margarita or a combination of the above? Did you have snacks out on the counter that you noshed on all day, thus mindlessly consuming calories to replace all those you burned?
This all seems so frustrating…so depressing even. Especially if it becomes a regular Monday morning experience (or any other time you step on the scale). One option is to just step back from the scale. After all it is just giving you a number and that number shouldn’t define you. The challenge with this approach is that it might allow those of us who struggle with weight gain, or maintaining weight loss or just staying healthy, is that we ignore the warning and continue in our present unhelpful behavior.
So what should we do? As one who struggles with this and is sometimes very afraid of gaining back my 80+ pounds lost, here are a few suggestions.
- Love yourself! Don’t beat yourself up. Don’t think that you are a failure. Just understand that you are human and that you make mistakes. Also understand that you are worthy of love – in fact God loves you unconditionally – no matter what you weigh and no matter how much you struggle. It’s very hard to take care of ourselves when we don’t feel worthy of such care.
- Remember each day is a gift. Don’t stress about yesterday, but rather look at today (whatever day it is) as a new day that you can live to the best of your ability. Yesterday’s mistakes don’t have to define what we do this day.
- Think about a different approach. Weekends are fun. Gathering with friends and family is fun. Having the occasional drink and treat is fun. We should be able to partake in life and in those goodies that surround us. But that doesn’t mean we need to mindlessly eat and drink. So, make a plan to pay attention. Eat that yummy food…but only if you actually slow down enough to taste and enjoy it.
- Don’t forget that exercise! Yes. Exercise. Do it daily. Be like me and run marathons! Or, if that sounds like too much then opt for something more manageable, like 30 minutes of something a day. We can all find 30 minutes!
- Sleep. Are you getting enough sleep? When we’re tired we tend to overeat. When we’re exercising and not sleeping, we’re not recovering well either. Get your sleep. Your body and mind will thank you.
- Hydrate. I find that I’m tempted to eat when I’m thirsty. Sometimes a strategy is to drink water, wait, and then decide whether to eat that treat that is before you.
- Find a mantra. I started this list with the instruction to love yourself. I end it with the encouragement to find something encouraging to say to yourself when you are facing temptation. I often forget this. I often fail to speak nicely to myself. This week my mantra is, “I’m worth the effort!”
These tips have helped me in the past and continue to help me now. I’ve shared that I’ve lost a great deal of weight and that I don’t want to re-gain it. I know the statistics that a majority of people do exactly that. In fact, I’ve done that at other times. What’s different now is that I’m an athlete…but still the struggle is real. Hopefully these tips can help you too.