You’ve told yourself that it would just be one “cheat meal”, but the next thing you know that one meal turns into everyday meals and you feel like you have fallen so far off the wagon that there’s no getting back on.
I’m here to tell you that LIFE HAPPENS, and it’s totally okay to occasionally stray from a healthy lifestyle. No one is perfect 100% of the time, not even Beyoncé or Taylor Swift. What’s more important to remember is that the tools to hop back on and get motivated are in your back pocket, waiting for you to grab and go.
If the idea of getting back on track with weight loss feels challenging or overwhelming, know that it's definitely achievable with the right strategies and mindset. Here are five tips to help you recommit to your weight loss goals and keep moving forward:
1. HAVE A CLEARLY DEFINED GOAL
If you "kinda sorta" have a plan, then you’ll "kinda sorta" have results. Having specifics in mind of what you want your weight loss to look like will make your progress more tangible and motivating. Setting SMART goals (i.e., goals that are specific, measurable, achievable, relevant, and time-specific) is a great starting point to hold yourself accountable with a clear action plan.
Here's what a SMART weight loss goal looks like in real life:
Specific: Your goal should be clear and precise, answering the who, what, where, when, and why (e.g., "I want to lose 15 pounds to reach a healthier body weight").
Measurable: You need to have a way to track your progress and know when you've achieved your goal (e.g., "I want to lose 15 pounds to reach a healthier body weight, and I will track my progress by recording my weight each week").
Achievable: Your goal should be realistic and attainable. It should challenge you but not be so far out of reach that it's demotivating (e.g., "I want to lose 15 pounds to reach a healthier body weight, which is a reasonable and healthy goal").
Relevant: Your goal should be relevant and meaningful to you, aligned with your values and desires (e.g., "I want to lose 15 pounds to reach a healthier body weight because it will improve my overall health and boost my self-confidence").
Time-specific: Set a specific timeframe for achieving your goal (e.g., "I want to lose 15 pounds to reach a healthier body weight in the next five months").
In summary, a SMART weight loss goal would be: "I want to lose 15 pounds to reach a healthier body weight, and I will track my progress by recording my weight each week. This goal is realistic and achievable for me, and it's relevant because it will improve my overall health and boost my self-confidence. I aim to achieve this in the next five months."
2. PLAN YOUR MEALS
A well-structured meal plan can be a game-changer when it comes to weight loss. Plan your meals and snacks in advance, and ensure they are balanced and nutritious. This will help you make better food choices and avoid impulsive, unhealthy options. Include plenty of fruits, vegetables, lean proteins, and whole grains in your diet to stabilize your blood sugar levels and hunger cues to prevent overeating.
If you need help creating a meal plan for weight loss, download my free 7-day meal plan for weight loss.
3. DINE OUT SMART
It's not always possible (or enjoyable) to make all of your meals at home. Birthday celebrations, holiday events, and busy work schedules will result in meals out. However, setting some clear parameters on how many meals you’ll go out for each week can help keep your weight loss progress manageable. Whether it’s one, two or three, as long as you have a plan in place for how many meals you’re eating out, you have a better chance of sticking to your plan on the other days.
For meals out where you know the restaurant you are ordering from, check out their menus ahead of time. Making a menu selection before you head to a restaurant can help you avoid making a decision when you’re caught up in the moment. Plus, online menus are usually much better about listing the nutritional information than the menus you get when you arrive. Take a look and make a conscious choice before you walk out the door, and you’re more likely to stick with it when you get there.
4. SEEK SUPPORT AND ACCOUNTABILITY
Social support is key when it comes to successful weight loss. I always recommend my clients to tell their friends and family that you have a weight loss goal you’re working on. If you’re upfront with your social circle, they’ll understand if you want to pick a healthier place to eat or if you decide to skip drinks or dessert.
Accountability is also essential to have in place when challenges or obstacles arise (which they will). This could involve joining a weight loss group, working with a coach, or buddying up with a friend or family member who shares the same goals as you. Having someone to check in with and share your struggles and successes with will be incredibly motivating.
5. PLAY THE LONG GAME
In our current society of glorifying instant gratification, it's normal to feel a desire to achieve results as quickly as possible. This is why there are hundreds of fad diets on the market that promise rapid weight loss. It can be possible to lose 15 pounds in a month, but can you actually sustain it?
Instead of going for something extreme and continue riding the yo-yo dieting roller coaster, make the choice to get off of it for good by taking the slow-and-steady approach of making small, sustainable changes that add up in the long term. These changes can be as simple as walking more steps, choosing a healthier meal choice, or learning to track macros.
I hope this blog has given you some clarity on how you to get back on track with your weight loss goals.
If you've read this and you're still thinking:
I don’t know how to lose weight without it feeling difficult
I’m struggling to know what weight loss plan is best for me and my circumstances
I would love to have the confidence to actually start and achieve my weight loss goals
What does ‘sustainable weight loss’ even look like?!
I just want someone to help me stay accountable when trying to lose weight
I got you!
Sculptrition offers 1:1 weight loss coaching that is personalized to you and will help you make transformational shifts in your mindset, nutrition, and movement so that your weight loss goals are achieved and maintained long term. You'll learn how to lose weight sustainably and know that it can be accomplished in the most enjoyable way.
If you're ready to make this your final and most successful weight loss journey, book your free consultation with me today.