Many people who start a diet never “finish” the diet. I know this first-hand, because it took me approximately 632 diet attempts before I finally made it down to my “healthy, happy” weight. I also know it from talking with and helping people who are trying to stay on track with their current weight loss attempt.
It’s so easy to start a diet – and for many people, myself included, it’s so easy to quit the very diet that you were so enthusiastic about in the beginning. Although I quit my diets for a variety of reasons, one problem I often had was my tendency to let a few “regained” pounds stop me from continuing my diet.
My diet thoughts would go something like this: “I’ve done pretty well this week, so I can have a king-sized Snickers bar.” I’d eat the bar, then eat some ice cream to go with the bar, then eat some pretzels to get some salty flavor after I finished the ice cream and then I’d go to bed. I’d repeat said episodes a few times throughout the week, and when I went back to my Weight Watchers meeting the very nice woman at the scale would smile encouragingly at me and say, “I’m sure you’ll do great next week – you did fine this week.” I’d hope that maybe I maintained, but no – inevitably there was a gain.
So, I’d swing through McDonald’s after my weigh-in and repeat the same eating cycle for week 2. After yet another gain, I’d just throw my hands up into the air and quit. After all, my diet wasn’t working anymore – so why feel deprived?
I often wonder what it is about seeing a gain of a pound or two gets so many of us all bent out of shape. If I handed you a box of margarine that weighs one pound, you wouldn’t think anything of the weight. But if I told you that that one pound of weight could be the catalyst for you to change your mind about losing weight and getting healthy – you might think I was crazy. After all, a pound or two isn’t that much.
My point is – it isn’t that much. A pound or two of weight regain needn’t be the reason for anyone to turn their backs on their weight loss attempt. Instead of letting a pound or two turn into five or 10 pounds, try and put that small gain into perspective.
First, it’s not that much weight. If you put the brakes on the weight regain when the first pound or two comes back – it will be much easier to continue forward down your path. (Little disclaimer here: I’m not talking about normal, hormonal weight gain – I’m talking about weight gain that has happened by eating more than you intended and weight gain that is sticking around for a couple weeks, rather than normal fluctuations.)
Here are some strategies that I employ to put the brakes on weight regain – both when I was losing weight and now in maintenance.
♦I weigh daily. (Beat me up - it works for me!!)
♦If I see a gain, I honestly analyze what’s been happening both from an eating and exercise perspective. (Honesty is the key for me – because I’m an expert at justification – just ask my husband.)
♦I go through the pantry and throw anything away that has magically appeared. This could be something relatively low-calorie like pretzels or a definite hard-to-control piece of chocolate cake.
♦I make sure I wear only the closest fitting clothes I have. No exercise pants around the house – no looser “that time of the month” pants. (This helps me remember that a pound or two can easily multiply itself.)
♦I remind myself over the next few days that no food is worth going back into morbid obesity for. No food.
I’d encourage you to not let a slight gain set you back. Be honest with yourself, analyze what’s going on with your life right that minute and have a plan in place that will work for you.
Question: How do you avoid letting a small regain from setting you back? Diane
I ADORE that you share you weight daily and this avowed non-weigher cheers you on as well.
Its all about what works for US, yes?
For me its a pair of jeans I rarely yank out of the closet but know, when I do, they should fit EASILY and without too too much effort (working out or watching my food).
when they dont I know Ive shifted my body around (loss muscle gained…softness) then I just need to choose if its worth it to me then to change what Im doing.
sometimes the answer is YES and sometimes, in all honesty, its no.
Im already doing the best I can and thats ok.
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when I need to use the scale, because my exercise and food have become undependable, I weigh daily too. It has to be one or the other to maintain. NO MAGIC.
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A small gain doesn’t get into my head because I know it’s only a small gain and there is always a reason for it.
The tip for wearing the closest fitting clothes is a very good one, never thought about this one and will wear it when I have a small gain.
Very well said Diane. What you do closely mirrors what I do. Weigh daily, get my cardio in and theres a “maitence amount” and a weight loss amount to they are different for me. Plus if I’m gaining or stuck I keep track of what I am eating on paper writing it down and being honest like you said is important. I’ve gotten out of the habit of wearing really form fitting clothes but that is a good one too! Most of all it comes down to daily renewal or commitment to your health which includes your weight…
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How do I avoid a small regain from setting me back? By saying over and over to myself in the mirror and on my blog: “This is only 2kg (4.4lbs) gain. You CAN work it off in the next week. You CAN!”
This talk I do with myself over and over in the mirror, a couple of times throughout the day I found that I regain. This helps me.
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Thank you for this….I needed to hear this perspective this morning!
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Diane, I really respect what you have done and what you share with all of us. While I am not at my goal weight, I have basically been on a maintenance program for a year (figure that out!). I also weigh daily. I also have a red-line weight that really puts me in motion. Now that I am losing again, I have adjusted that red-line weight.
In a comment somewhere the other day I wrote that one of the reasons I still blog about my journey is because it keeps it fresh in my mind. I need that accountability.
This is a helpful post Diane. I have been in the same 5-10 range for a while and although I am grateful to be maintaining my weight loss, I want to keep going on my journey. I know as long as I stay engaged, I will eventually meet my goal. You are a true inspiration!
I’ve mostly been losing for the past year, but I did see a gain on the scale recently, and have seen the scale stay the same other weeks. Mainly I’ve been dealing with it by weighing daily, writing about issues I’m having so that I can figure them out, and reminding myself often about why it is important to stick with my plan.
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I think it all boils down to the true realization that this is not a temporary thing to get you someplace, but a complete and total change of life. You will be vigilant and you will always need to be vigallent, because neglecting to do so was what got you to that point in the first place.There are no vacations or days off from this way of life. You have to plan to accommodate things that come along and are different from the norm.
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Diane, I am so with you on your first 2 points at the end of the post. I am a daily weigher too & it works for me.. and honestly, the older you get, the more you have to pay attention to the scale, clothes & more… and yes, I evaluate as soon as I see gains….
I like that tight fitting clothes thing too. I just commented elsewhere that at the holidays, what keeps me from going overboard is remembering how I hate it when my pants fit too tight!
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Great post! I think how to handle small gains is so important. You are right, beating yourself up over them is very counter-productive. Yet, letting a small gain get out of control, can lead to a huge gain. That’s what happened to me… I “lost” the scale, wore only elastic band pants, and told myself everything was fine. Well, it wasn’t. I gained a LOT of weight over a short period of time. A little less exercise, a bit more food, a daily “treat” – small things, good or bad, really do add up!
I try to keep track of my weight mainly by the clothes I wear, but I do weigh myself about twice or three times per month. When things are “moving up,” I take a good look at my exercise and food intake and adjust things accordingly.
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Diane,
Great post! I also am a daily weigher. I have learned over the years, and through many weight loss attempts and regains, that one of the factors in regaining my weight is “no daily weigh-in.” Yes, it can sometimes be frustrating if I’m weighing daily and the scale doesn’t move for a while, but honestly, there’s usually a reason for that. I may be consuming more food, more salt, or not exercising as much. For me, the scale usually tells the story.
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I love the tip about wearing form fitted clothing. I get back on track after a small weight gain, because my lifestyle demands it! I am so active now and I could not do the things I do being heavy like I was.
I have made so many changes and refuse to buy larger clothes and go back to way I was eating. There I said it! I have been through many setbacks and just keep moving forward to the best of my ability. Thanks for the post. So glad I found your blog.
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I also love the tip about forcing yourself into the tighter clothes when you have a regain. I tend to avoid them because they’re such a constant reminder of what has happened and its not a nice feeling. But maybe I should try and refocus that feeling and see it as a positive reminder to act now?
I’m not quite at my ‘happy weight’ yet but will get there.
A little increase is usually a wake-up call. I still weigh pretty much every day and, like Steve, have a ‘thou shall not pass’ weight marker in my head to scare me into behaving.
I also wear close-fitting work trousers and judge where I am from the comfort (or otherwise) of the waistband. I’ve taken this pair in at the waist by over an inch and they will NOT be unpicked!
As to what happens next, it’s back on track with eat less (and with more sensible choices) and move more. Seems to work… as long as I actually DO it, not just think about it.
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I have one, two-part thought that works for me, and I try to share with others as often as they will listen.
It’s okay to be hungry some of the time. It’s good to be hungry some of the time.
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Well darn… I have not mastered this yet. I am the queen of regaining. And I am ready to throw that crown in the trash! I think for me, I need to recommit to the steps it takes for me to first get on track, if I start to regain at all. In the past, I have never really seriously recommitted, just tried to eat better. But that never cuts it. I have to go full steam or it won’t stop the slippery slope. Sigh.
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Diane,
Thanks. I needed your post today. Love the margarine example which really hit home…
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Ah yes, the “magically appearing” groceries. Made me laugh!
I’ve stopped losing for a bit, but I’m not gaining. That’s a plus.
I know that so much is going on in the body,….If you are doing what you know is right and have a gain its so frustrating, but easier to push on, when you cheat and gain its easier to throw in the towel.
My body has and is still going through so many changes that I have decided not to allow a number to control me anymore, this is huge for me….huge as I fear gaining weight back.
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I apparently don’t, and that’s why I’ve gained back about 25 of the 70 I lost. Thanks for this post. NEEDED IT.
Right where I am. Once upon a time I lost 65, gained 50, lost that again, now I’ve regained 10. If I gain more, my clothes won’t fit. I don’t like the way it looks/feels. I have tightened the reins slightly, cutting out the egregious offenders, and the most important thing (this is easy to justify- you are so right about honesty) – not eating when I’m not hungry, no matter if I feel like it, or it looks really good, or would taste good, or I’m so bored, etc.
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This post came at such an apporpriate time for me – i’m definitely wearing “cozy clothes” and carrying on a few extra “ell-bees.” Great tips – going to zip into some pants tomorrow and remind myself – NO FOOD is worth it. Even 20 reese’s cups.
I weigh every day too – you do what you gotta do!
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Thanksn for the tips, Diane! This is really what I needed to hear today. I’m still working on those stinking 7 lbs. but at least I’m not gaining anymore.
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I’m not dieting. I changed my lifestyle completely. I love to exercise, so that helps me maintain my weight. I learned how to eat better. Running taught me to look at food as fuel that I need.
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I just started planning healthy snacks in case I get that late night hunger that has been my downfall. And I have it all written down like I’m planning on eating it.
Thank you for the post – I need it right now. I’ve skipped the last 2 weeks of WW because I didn’t want there to be a gain on the scale – and it would only be a lb or 2. But I am having a huge amount of trouble getting back into the nice routine I had that allowed me to lose 20 of the 70 lbs I need to lose. Today I am wearing baggy pants, pants that really should have been put in the donate pile. They look ridiculous on me. They will go into the pile tomorrow.
This is a fantastic post, thank you.
I’m also a daily weigher and use it as a focus and information tool. I once lost 90lbs, regained it all and I’ve just gone into maintenance from losing it again, this time determined to keep it off. I’m managing well so far, but I do think the key for me is to keep my eye on the ball (or scale) and not to let myself slide down the slope into awful habits again
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Thank you so much for saying you weigh daily. It works for me too and I had to own up to it recently instead of just trying to do what everyone else did.
I’m learning so much from Diane, thank you for writing this
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Excellent post. I really got a lot out of this. I’m trying a no measuring, healthy eating, type program for a while. I blogged this morning that I couldn’t wait to see what my WI would be like next week. Hmmmm perhaps I should try the everyday approach for a while. I mean it would be a good indicator of how my new program is working. I know it doesn’t work for some like you said, but I think it just might work OK for me.
Thanks Diane!
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I don’t beat myself up over a pound or two. I am a bit meaner when it comes to maybe 5-10 pounds.
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I lost weight with an improved diet and exercise. I maintain it the same way. I once heard it said, “If you gain 2 pounds, pay attention, 5 pounds, panic!” It’s sort of a joke, but I never let it get away. I stay in the pay attention place, and actually, with all the activity I do, I have to make sure I don’t lose too much weight.
I need to weigh daily also. If I don’t I find that days and days go by and then when I finally decide to confront it I’ve gained more than a pound or two. For some reason my clothes aren’t as reliable for me as the scale.
I really don’t have room in my clothes to gain weight. They are form fitting and if I gain a pound or two I know it as soon as I put on my clothes.
I weigh several times a week, if I see a gain then I am sure to weigh daily until I see the scale go back down.
I like what Dr J said!