Fitness Minutes: (16,395)
1,280 4/28/14 10:56 A
First don't panic! Secondly, forgive yourself. Thirdly, remember the scale doesn't tell the whole story, and finally get back on the "horse" and make better choices. In other words, do what you know you need to do. We will always have ups and downs! "Success is getting up one more time than you fall down!
How did you lose the weight? if you just adopted a "diet" - meaning something you did to get to a goal and then stopped - you're naturally going to go right back where you came from. If you want a new relationship with food, you have to make it part of your lifestyle. NO diet will work if you abandon it.
As others have suggested, go back to how you lost weight and make it your new way of eating. Naturally, adjust it so you don't keep losing - but don't fall back on previous eating habits. If it's pounds, that should work. If it's inches, then yes, exercise will help to retone your muscles. As a weight-loss tool, exercise has been shown to be pretty ineffective. It's excellent for cardiovascular health and muscle toning and mental/emotional wellbeing. Just not for weight loss.
This is an excellent site to help you keep track of everything. I'd be lost without the Nutrition Tracker. Even if I know pretty much what I'm eating, having to go in and enter it makes me accountable. I think about it when I do it, I review it after I've done it, and it makes me more cognizant of my choices before I make them. No "oopses" to trick myself with. I know I'm doing it. Either do it or make other choices. That's a great help to me. If you haven't got your Tracker set up or aren't yet using it, that would be the first good thing you can do for yourself.
And don't fret. You did it before - you can do it again. It's not a race. One step at a time, as we're all taking!
Fitness Minutes: (283,153)
4/27/14 3:21 P
Hi Val ! As others have said, if you've noticed your weight creep back up, it's time to go back to the basics.
Have you set up your nutrition tracker yet ? If not, studies have shown that people who track their food lose more weight than those who don't.
I also give all new members one piece of advice and it's this,"Don't look at good health or weight loss with an all or nothing mentality". If the only healthy thing you did for yourself today was drink 8 glasses of water, that's still a step in the right direction. Every little bit DOES make a difference.
Be patient with yourself and your body. You didn't gain the weight overnight, it's not coming off overnight. Start with simple changes first so that you don't end up overwhelmed.
Fitness Minutes: (198,200)
4/27/14 1:50 P
Wow, you really are new! You go back, of course, doing what helped you to lose......and if that plan doesn't work, choose another of the myriad plans out there, or see a nice dietitian who will help figure out a menu that you enjoy enough to perhaps stay on 90 % of the time. It would be a rare person indeed who didn't gain weight or "fall off the wagon" during their time of trying to lose weight. Don't spend a lot of money buying books written by dubious so called "experts", for one thing.
As others have said, just keep on doing the same things you have been doing to lose weight.
Back to basics, don't let the gain throw you and stay on track. Don't let a gain turn into a series of gains until you're back where you started.
That does not have to happen.
4/27/14 9:57 A
Yeah, you just go back to the basics. Track your calories, eat at the low end of your range, exercise, drink water, watch sodium, eat a lot of veggies, cut out processed foods, say no to junk food, skip dessert.
Basically...the same things you did to lose weight ;)
4/27/14 9:48 A
I would say not to rough yourself up about it first off and then get right back into it. Everyone slips from time to time so, I'm sending you some good vibes to get back on track and make today a new start
Don't give up. See it as an opportunity to learn about what did not go well, learn about your behaviors, learn about what you could change next time. So you did not do so well this last week. You will try again this week. You will tweak things here and there, like a great experiment to find out what works for you.
Take the time to adjust your goals. Play with setting up different small, achievable goals. One of my goals is as simple as floss daily.
I look at the inspirational messages from sparks people every day first thing when I get up because most mornings I'm ready to throw in the towel before my head leaves the pillow and only get up to go to the kitchen to grab some cookies. Like why do I bother? kind of attitude.
Logging on first thing helps to set up my mind to being mindful about my day and what I will put in my mouth and how I will move my body.
Hang in there. You already made a great choice today, and a brave one at that, to ask for tips and post your question.
Fitness Minutes: (327,887)
14,095 4/27/14 12:35 A
Portion control and exercise, exercise, and exercise!!!
Fitness Minutes: (0)
7 4/26/14 10:47 P
Hi I‘m New. What do you when you have a weight gain?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.