Tag: Weight Loss

Image courtesy of Pixabay.com

Image courtesy of Pixabay.com

You’ve been faithfully working out, keeping up with your program, changing things up on a regular basis, working hard, eating healthy, and all of a sudden you start slipping. A bowl of ice cream here, a cheeseburger there. You start skipping workouts, too. You start gaining weight.

Maybe work gets a bit crazy, life changes are happening. Or maybe an injury sidelines you and sets you back. Then you feel guilty, so you start skipping weigh-ins.

You get to feeling down and comfort yourself by indulging in a favorite from your unhealthy eating past–pie, cookies, shortcake–whatever. Things snowball.

The cool thing is, you can bounce back. At any time, you can decide to get back on track and live a healthier lifestyle again. It’s important that you revisit your goals. Why did you decide to lose all that weight in the first place? Why was it so important to you? Also, get rid of the unhealthy foods you’ve reintroduced into your life. Don’t eat it to save it. And, move! Burn those calories!

If your family keeps bringing home junk food, rein them in and explain how important eating healthy is to you. Of course, having a favorite unhealthy snack now and then isn’t going to kill your progress, but when you’re surrounded by unhealthy foods all the time and encouraged by friends and family to indulge, you know you have got to take action to change that. If they are real friends and family who dearly care about you, they will understand and support you. If they don’t, you might want to consider spending a bit less time with them and seeking out others who also want to live healthy lives.

It’s your call, not theirs. You need to take responsibility for your health and fitness. If they want to eat junk food, that’s they’re right, but they don’t have to do it in front of you. You may be surprised by their reaction. They may start eating healthy and joining you for workouts. Give it a shot.

Another option is to keep plenty of healthy food on hand or order healthy out when your loved ones choose unhealthy food. Many restaurants offer healthy menu choices these days.  They can have their pizza, you can have your salad. Or, for a pizza party at a friend’s house, you can make your own healthy version with whole wheat crust, reduced fat/sodium sauce and heaps of fresh veggies, and bring it along. Just let your host know your plans ahead of time.

Surround yourself with those who support you, change up your workout to a more fun routine, change the route you run periodically to avoid boredom, keep a food journal, get back to those regular weigh-ins. Maybe start a friendly weight loss challenge with a friend. Reclaim that healthy lifestyle for life.

 

Should you weigh yourself regularly or not? Well, if you’re trying to lose weight, it’s a good idea to step on the scale on a regular basis to monitor your progress, keep you accountable, and head off any major weight re-gain. Weigh yourself once a week, every two weeks, some studies even suggest daily–whatever works for you. If you get out of the habit of those weigh-ins, it’s easier to slack off and write off that banana split you had last week…and the chocolate cake you ate three days ago…and the apple pie you had for a snack today. Allowing yourself a cheat day once a week is fine, but if you extend that on throughout the week and into the next and the next, without the benefit of a weigh-in, you could suddenly find you’ve gained back some, all or more than the weight you worked so hard to lose. But it’s important to realize that adopting a healthy lifestyle is more important than the number staring back at you on the scale. Relying too much on the scale could damage your self-esteem and be the equivalent of a wrecking ball headed straight for your motivation. So you may tend to either give up and gain more weight, or obsess about your weight to the point where you’re dangerously thin. Concentrate on eating a healthy diet and exercise most days of the week–and log it. Put it in writing to help keep you going. And, try to have fun with it.  You could have a family weight loss game for, say, 8 weeks.  Give small, fun prizes for the most weight lost each week, and total weight lost at the end of the game.  You could also play a nutrition game involving family members picking fruits and veggies of a certain color or two to try out, then searching cookbooks and online resources to find recipes using those foods.  Have a taste test to see which recipe wins as family favorite.  Make eating healthy, weight loss, and exercise a fun adventure! If you prefer to weigh yourself, here are some tips to keep in mind: 1. Use the same scale at each weigh-in for consistency 2. Weigh yourself in the morning before you eat breakfast since food and liquid can effect your weight 3. You may consider foregoing clothes if you weigh-in at home, and shoes as well, since they can add up to five pounds to the scale As you work out and eat healthier, your body will experience changes.  Muscle doesn’t weigh more than fat, it’s just denser, so it takes up less space.  If you build muscle, you will burn more fat.  With more muscle mass and less fat, your body will look leaner even if you haven’t necessarily  lost weight in the process. If you know that the weight gain is due to unhealthy eating habits, take charge.  Pull yourself back on track by analyzing your food intake and modifying your exercise routine. It’s important to have a healthy relationship with the scale.  Use it as a tool to help you manage your weight, but don’t obsess over it.