Handling Setbacks during Weight Loss
When it comes to losing weight, the journey may sometimes seem a bit overwhelming; especially if you have been struggling with your weight for a long time, without any results. Medical weight loss is a great way of encouraging long-term weight loss and lifestyle changes with the help of your physician and weight loss team. However, like any endeavor, you can’t begin your weight loss program believing that you have found a “miracle cure” to your weight and health concerns. Even with a great support team, your weight loss journey may not be totally smooth all the time. You may encounter some bumps in the road, and that’s okay! It is important to have realistic expectations of your weight loss journey and to expect a few bumps in the road. It is also important that you are properly prepared and ready to handle any setbacks that may come your way. That way you can stay on track with your weight loss program and with your wellness goals.
Possible setbacks could be caused by:
- Returning to your old eating habits
- Decreasing your level of exercise
- Bingeing or turning to emotional eating
- Poor sleep habits or lifestyle choices
Whether you hit a plateau or have fallen prey to temptation and regained some of your weight, there are steps you can take to deal with setbacks instead of giving up all together.
Some tips for handling setbacks include:
- Own up to it. Instead of passing the blame or just giving up, own up to your faults. Acknowledge the fact that you have slipped up or that you’re not where you want to be with your weight loss. Don’t shy away from it.
- Talk to your team. After you are honest with yourself, you should be honest with your weight loss team. That way, they can work with you to help you better reach your goals.
- Analyze the reason. Think about why you have experienced the setback(s) you have. What actions lead to them? If you can determine what behaviors affected you negatively, and why you promoted those behaviors, you will be better prepared to avoid them in the future.
- Forgive yourself. Don’t beat yourself up. It could happen to anyone. The best thing you can do is to forgive yourself for any negative behavior, move forward and avoid repeating those behaviors.
- Stay positive. Don’t harp on your misgivings when it comes to weight loss, focus on the positive. Think about just how far you’ve come and keep moving forward from there.
During medical weight loss you can work hard to prevent setbacks by maintaining daily exercise, proper eating and sleeping habits and by following your weight loss teams’ tips and techniques. But, sometimes setbacks happen despite your efforts. Just remember that this is normal and manageable. You control the setbacks and your weight loss journey; it’s not the other way around.
Creating SMART Weight Loss Goals
“Setting goals is the first step in turning the invisible into the visible.” -Tony Robbins
Medical weight loss can help you reach your goal weight, but it will take time to achieve this important objective. As you gradually make progress towards your goal weight, setting smaller goals can help you plan out your path to success and stay motivated along the way.
Understanding Weight Loss Plateaus
Sometimes after a period of steady weight loss, the scale stops moving. Without making any conscious changes to your diet and exercise habits, your weight loss halts. This is known as a weight loss plateau.
In nature, a plateau is a flat and expansive piece of land that contrasts with the surrounding landscape. During your weight loss program, a plateau can be a frustrating period that may test your will to continue striving toward your ultimate weight loss goal.
Through advertising, bulk packaging and ever increasing meal sizes, perceptions of portions and serving sizes have become skewed.
A TV commercial will pan across the image of a whole pizza, breadsticks, a two-liter of soda and usually a large dessert. The pizza alone averages around 2,000 calories, so the calories represented in a single commercial far outweigh the average recommended daily allowance of calories. In contrast, a single slice of pizza contains around 250 calories.
Keeping Hydrated for Your Health
Staying hydrated throughout your day is one of the healthiest lifestyle changes you can make. Proper hydration habits can reduce your risk of heat-related injury, benefit heart health, boost your metabolism and give you more energy throughout the day.
Preventing Regain after Weight Loss
Medical weight loss can give you the tools you need to lose weight and keep it off, but sometimes no matter how closely you follow a program a slip-up leading to weight regain can happen. It’s almost inevitable, and it’s nothing to beat yourself up about.
It’s important to be able to take personal responsibility for any slip-ups. If you’ve regained weight, it’s possible that it was your body adjusting to all of the lifestyle changes you’ve been making.
Stress and Weight Loss
As you go through your medical weight loss program in Scottsdale, it’s important that you learn to manage any health problems that may affect your weight loss, such as stress. Stress is the body’s neurological response to events in life that make you feel pressured, threatened, upset or anxious. Believe it or not, stress is meant to help you. When managed properly, stress can motivate you to perform well under pressure. However, if you find yourself in a constant stressful state or if you don’t know how to deal with stress, it can take a toll on your overall health, especially if you’re trying to lose weight through medical weight loss.
Healthy Sleep Habits during Medical Weight Loss
Getting enough sleep is an integral part of any medical weight loss program. If you aren’t well rested, it can make losing weight more difficult than it needs to be. If you’re excessively tired during the day, sticking to even the simplest of exercise routines can be a chore. To get the most out of your medical weight loss program, you’ll want to make sure you’re getting at least eight hours of uninterrupted, quality sleep every night.
How to Make Mindful Eating Part of Your Weight Loss Plan
How much do you think about what you eat? The weight loss industry has a phrase that is becoming more prevalent among consumers, as well – mindful eating. It is a common sense approach to meeting your weight loss goals and learning to better your relationship with food. Get educated about mindful eating and find ways to incorporate it into your healthy lifestyle.