Getting Back On Track After Weight Regain
We might not realize it but weight management is the result of hundreds of small decisions every day. There will be some days where we have all of our meal planned, get a workout in, and make it to bed before 10pm. But, there will be other days where we get busy and skip meals, sit at our desk for most of the day, and indulge in the treat hanging out in the break room. It is impossible to always make the healthiest decisions. However, when the balance between healthy and unhealthy choices tilts unfavorably, the outcome can be weight gain.
After weight loss surgery it is common for individuals to "test the waters" at some point. They might try a few bites of their favorite indulgence "just to see what happens." These one offs may result in little to no effect on weight and overall habits. However, when the balance tips too far and the slip become a slide, the result can be a sense of loss of control that is accompanied by weight gain. That is relapse and collapse.
How to recognize a "slip" before a "slide"
1. Begin tracking your food and beverage intake and compare it to previous record to assess differences. Are you eating more calories, carbohydrates, or sugar?
2. Assess your current and previous activity level. Are you staying as consistent, working out at the same intensity, or working out for as long as you had been?
3. Have there been any major changes in your life that have impacted your sleep or stress? Did emotions, cravings, or social situations contribute to behavioral backsliding? For example:
Moods and Emotions
Stress
Sadness
Happiness
Boredom
Discouragement
Loneliness
Anxiety
Cravings
TV commercials
Smells
People bringing food into the office
Looking at menus
Walking down food aisles at the store
People brining food into the home
Social Situations
Tradition or positive memories
Peer pressure
Carefree and forgot goals
In a situation with few food options or activity options
How to get back on track:
Set small goals that are realistic and doable. Example: Packing a lunch rather than eating out, taking a walk at work when feeling stressed rather than grabbing a sugar filled treat.
Keep your self-talk positive and action focused: "This is not the end of the world. No one is perfect. I know how to make healthy choices. I can get back on track."
Resume tracking your diet, exercise, and other habits.
Explore new ways to deal with emotions or cravings. Observe how you traditionally react to certain triggers and come up with a few ideas of how to change this behavior in the future. For example, instead of wandering into the kitchen during a commercial, practice your push-ups or drink some water. Rather than opting for the chocolate cookie in the break room, go for a 5-10 minute walk and get some fresh air or eat a protein rich snack instead.
Make sure to eliminate any food triggers in places that you can control, such as your home. Have some ice cream in your freezer? Give it to a friend or throw it away. Finishing it will not help you make positive progress towards your goals.
Increase the ease of being able to exercise. Leave your exercise clothes out before bed, leave comfortable shoes so you can take a walk on your lunch break, keep small dumb bells or resistance bands near your couch for when you're watching TV.
Get support from family, friends, personal trainers, support groups, and/or a counselor.
Find ways to reward yourself for your positive efforts and behaviors.
Commit to change. Write a contract to yourself that states your goal and reward. Brainstorm ways to deal with difficult situations when they arise in the future. If you eat when you are stressed, write down 3-5 options for you to choose from (that don't include food) when that feeling presents itself. Commit to practicing new behaviors.
Re-evaluate your new coping strategies that you committed to practicing. Did they work? If not, why not? What might you try next time instead?
No matter what, the most important piece is to make sure that you don't get down on yourself for these events. Pick yourself up, dust yourself off, re-examine the situation and learn from your past actions. Remind yourself of your goals and return to practicing healthy habits as often as you can.
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