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Restart Your Weight Loss Journey: Overcoming Setbacks

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Introduction

One of my biggest fears is falling off the weight loss wagon and gaining back all of the weight. There’s a big part of me that can’t imagine starting all over again. I even have nightmares where I’ve gained all the weight back and can’t figure out how to lose it. I’ve had my weight loss ups and downs over the years and each time I let my guard down the weight, and related health issues, came back with a vengeance. Now that I’m in my 50’s my fear is that if I gained it all back I would simply be too defeated to start again.

Here’s another spectacular AI creation. I like that both the guy who is waking up from the nightmare and the guy in the nightmare are both horrified. The dude in the dream is also radiating some kind of energy.



Failing at weight loss can be disheartening, but remember, it’s okay to stumble! The key is to get back on track with renewed determination. Whether it’s a busy schedule, stress-eating, or simply losing motivation, these setbacks can happen to anyone. But don’t worry; starting over doesn’t mean failure. Instead, embrace it as an opportunity for growth and discovery. In today’s post, we’ll explore strategies to help you restart your weight loss journey successfully, and discuss some strategies for transforming setbacks into stepping stones.

Are you ready to reclaim your path to healthier living? Let’s dive in!

Understanding Your Setback

As we’ve discussed many times, embarking on a weight loss journey is a personal and often challenging task. If you’re like most of us, this probably isn’t your first run at losing weight. Maybe you had success for a while and kept the weight off for some time only to see the old habits, and weight, creep back. I know this feeling all too well and how hopeless things can seem.

For me, thinking about the process of having to start losing weight all over again is like the story of Sisyphus who receives the wrath of Zeus and is forced to push a rock up a hill every day only to see it roll back down to the bottom where he begins again the next day. He’s also doomed to do this for all eternity.

Why Weight Loss Efforts Fail (And How to Fix It)

Losing weight is simple in theory — but in reality, it can feel like an endless cycle of effort and disappointment. If you’ve ever struggled to reach your goals, you’re not alone. Let’s break down some of the most common reasons weight loss efforts fail — and what you can do to turn things around.

1. Unrealistic Goals

Setting huge, rapid targets can lead to frustration. Focus on steady, sustainable progress instead of dramatic transformations overnight.

2. Inconsistent Eating Habits

Eating well Monday through Friday and then overindulging on weekends can undo all your hard work. Consistency matters more than perfection.

3. Not Tracking Food Intake

It’s easy to underestimate how much you’re eating. Tracking meals — even loosely — can help you stay aware and accountable. For me this is continues to be key to keeping things going. 

4. Relying Only on Exercise

Exercise is important, but weight loss starts in the kitchen. It’s hard to “out-run” a bad diet. I’ve tried this in the past and was in the middle of training for a marathon years ago when I came down with a really bad bout of diverticulitis.  I went to a surgeon to see if surgery might help and we were talking about running.  Once I took off my shirt he said, “You can run will a big belly like this?”  I never did run that marathon.  

5. Emotional Eating

Food can become a coping mechanism for stress, boredom, or even celebration. Recognizing emotional triggers is key to managing them. I am an emotional eater.  It is one of my coping mechanisms.  I try to maintain awareness when I start grabbing little handfuls of snacks and make sure I log everything to keep me honest.  

6. Lack of Sleep

Ok, so full disclosure, up until I got some medication this year I almost NEVER slept more than 4-5 hours a night.  I would ‘solve problems’ while I laid there and watched hours and hours of Netflix on my Kindle.  Since getting some help I now understand the value of a good nights sleep.  Poor sleep disrupts hunger hormones and increases cravings. Aim for 7–9 hours of quality sleep each night.

7. All-or-Nothing Mindset

One “bad” meal doesn’t ruin your progress — unless you let it spiral into a bad day or week. Progress, not perfection, is the goal.

8. Skipping Meals

Skipping meals can lead to intense hunger and overeating later. I try to ensure I have breakfast every day.  It’s usually the same thing-an egg beater omelette with fat free cheddar cheese on top of a olde tyme low carb english muffin.  I find that keeping balanced, regular meals helps me make better choices.

9. Overestimating Calorie Burn

It’s easy to think you’re burning more calories than you actually are. Be cautious about using exercise as an excuse to overeat.  I don’t ever count calories from exercise into the weight loss equation.  For me, I stick to the WW points for each day and let any exercise be an additional benefit.  

10. Choosing Unsustainable Diets

I’ve said this a lot but extreme, restrictive diets can work short-term but are nearly impossible to maintain. Find an approach you can stick with long-term. 

11. Not Enough Protein

Protein helps you feel full and supports metabolism. Make sure you’re including enough in your meals.  For me it’s critical that I have some kind of protein at dinner if I don’t want to end up hungry later on.  On those days when I don’t get enough I inevitably wake up hungry in the middle of the night which also impacts #6 above.  

12. Underestimating Portions

This was especially important early on in my weight loss journey.  I had no idea what a 1/4 of a cup or 1/2 a cup of most things looked like (pro-tip: It’s probably a smaller portion than you think).  Portion sizes can creep up without you noticing. Measuring occasionally can be an eye-opener and help you visually understand how much of something you are eating.

13. Ignoring Liquid Calories

Sugary drinks, fancy coffees, and alcohol can add up quickly. Be mindful of what you drink as well as what you eat. My wife and I love coffee.  I view it as one of the indulgences that I simply won’t give up.  BUT I only use sugar free creamers and non-sugar sweetener.  

14. Not Managing Stress

If my poor sleep habits above didn’t make it clear I am very impacted by stress and anxiety.  Combining that with being an emotional eater and that’s a recipe for disaster because chronic stress boosts cortisol levels, leading to increased fat storage and cravings. Life is stressful but identifying sources of stress and working to manage those as best you can is just as important as managing food. This was one of the last pieces of the puzzle to come together for me and something I’m still getting used to managing.  

15. No Healthy Support System

Trying to go it alone can make the journey harder. My family has always been a huge supporter of my efforts, but I am careful not to make my efforts dependent on their participation.  I think it’s critical that I own my journey without depending on someone else to keep me on track or expecting others to follow my lead.  YOU are responsible for YOU–that is all.   Now, having said that, finding a group that is on the same path can make the hard days easier and serve as a source of motivation when yours is low.  

Bottom Line:
Lasting weight loss isn’t about perfection — it’s about building habits that work for your real life. Identify the roadblocks that are holding you back, and take small, practical steps to move forward. Remember, good enough is good enough.  

 

The Emotional Impact of ‘Failure’

Any time you come up short of your expectations or work hard at something only to see the results not pay off can take a toll on your confidence. Disappointment, frustration, and even shame might creep in, making it harder and harder to continue on or start again. It’s essential to acknowledge these feelings as valid. They are part of the process and understanding this can empower you to move forward, rather than stay stuck in a cycle of self-blame.

Negative emotions might tempt you into abandoning your goals altogether. Instead, channel these feelings into driving your determination to succeed. Remember, each setback provides a learning opportunity and pushes you closer to finding methods and strategies that work best for you.

Embracing a Positive Mindset

Overcoming a setback starts with shifting your mindset. For me it requires putting away the fears of falling off the wagon and regaining all of the weight and instead I focus my energies on daily practice and making my weight loss a priority.  I constantly remind myself of how lucky I am that I have a process that works for me and how truly blessed I am to be surrounded by people that love me and care about my well-being.  This positive perspective fosters resilience and opens the door for sustained transformative change.

The Power of Self-Compassion

Giving yourself grace is crucial. Practicing self-compassion means treating yourself with kindness, just as you would a good friend. Here’s why it matters:

– Reduces Negative Self-Talk: Self-compassion helps silence the harsh critic within, replacing it with an encouraging voice.

– Promotes Emotional Resilience: By being gentle with yourself, you can bounce back more swiftly after setbacks.

– Builds A Stronger Foundation: When you’re kinder to yourself, you foster an environment where it’s safe to try, fail, and try again.

Start cultivating self-compassion by reflecting on your achievements, no matter how small, and celebrate the efforts made along the way.

The Importance of a Growth Mindset

A growth mindset is foundational to starting over in weight loss. It frames challenges not as failures but as opportunities to learn and improve. This mindset emphasizes that abilities and habits are not fixed but can be developed with dedication and time.

– Embrace Challenges: See them as opportunities to stretch and grow.

– Learn from Criticism: View feedback as a path for improvement rather than a personal attack.

– Persist Despite Setbacks: Recognize that every failure is a chance to refine your strategies and get closer to your goal.

By adopting a growth mindset, you shift focus from short-term outcomes to long-term progress, fostering an environment where perseverance becomes second nature.

In the journey of starting over after a weight loss setback, understanding why it happened and embracing a positive mindset are key. With self-compassion, realistic goals, and a growth mindset, you’re well on your way to successful weight management. Remember, every step forward counts and each new day offers a fresh start.

Building a Sustainable Plan

When it comes to weight loss, the idea of starting over can seem daunting. However, by focusing on building a sustainable plan, those previous failures can be stepping stones toward a healthier and happier you. Let’s break it down.

1. Assessing Your Previous Strategy

Before you embark on a new weight loss journey, take some time to review what worked and what didn’t in your past attempts. Did you create goals that were too ambitious? Did you follow a diet plan that wasn’t enjoyable or practical? Were there external factors, like stress, that contributed to setbacks? Identifying these elements will help you craft a more realistic and effective approach this time around.

Consider journaling about your past experiences. Look for recurring patterns or specific triggers that led to challenges. This reflection can provide valuable insights that guide you toward a strategy that’s better suited for long-term success.

2. Celebrating Small Wins

No achievement is too small to be celebrated. Recognizing your progress can keep your spirits high and determination strong. Here’s how to relish those small victories:

– Track milestones: Use a journal or a planner to record your accomplishments, be it losing a pound, resisting an unhealthy snack, or sticking to your workout schedule.

– Reward yourself: Whenever you reach a mini-goal, treat yourself. It doesn’t have to be extravagant – perhaps a cozy movie night, a new book, or a fun day out with friends.

By acknowledging these wins, you’ll remain focused and motivated throughout your journey.

3. Establishing a Support System

Surrounding yourself with the right people can make all the difference. Whether it’s friends, family, or a community group, having support can provide the encouragement and accountability you need.

– Reach out: Share your goals with someone you trust. Their support can be invaluable on tough days.

– Join groups: Look for local exercise meet-ups or online forums where you can connect with others on a similar journey. Sharing experiences, challenges, and successes can create a sense of camaraderie.

Building a strong support system is like creating a safety net that helps catch you when things get tough, making it easier to rise again.

Starting over after a weight loss failure can feel daunting, but with a practical plan and reignited motivation, you’re setting yourself up for success. Embrace the journey with grace, patience, and determination, and remember – you’ve got this!

Conclusion

Starting over in your weight loss journey after a setback isn’t the end of the world—it’s actually a chance for a fresh start. Embrace the lessons from your failures and approach your goals with a renewed mindset. Remember, every day is a new opportunity to make healthier choices. Stay kind to yourself, and celebrate small victories along the way. With resilience and determination, successful weight management is within your reach. Keep pushing forward—you’ve got this!

Getting Out Of Your Comfort Zone

/ UsedToGuy / Leave a comment

Greetings from Las Vegas! This week I’m traveling for work, which used to be a pretty standard affair for me but since COVID I have not been on an airplane, which seems kinda crazy because I used to take 2-3 business trips a month in the past.

Any muscle you don’t exercise regularly will get weaker, and my ‘travel muscle’ has definitely atrophied over the past 5 years. Having to prep for this trip really made it clear to me that I’m very used to my routine. What I eat, when I exercise, I’m a creature of habit, which if you’ve been reading along should come as no surprise. I’m all about habits.

But, sometimes it can be good to stress test things and taking this trip will certainly provide a great opportunity to test out the plan. I know this week won’t be typical. It already isn’t going according to the plan. My flight was in the air much longer than it was supposed to be because we had to fly around a giant storm in the middle of the US. So I landed late, then I had to wait for my bag, then get a taxi, then check in at the hotel which took longer than it should have because my room key didn’t work–I know poor me.

As I write this I am waiting for room service after a 12 hour travel day, it’s 8 PM here but feels like 11 to me. So here I sit waiting for a meal that will most certainly put me over my points for the day at a time when I’m normally asleep. Not an ideal start but tomorrow is a new day. I’ll regroup and try plan things out a bit better.

Here are some tactics you can use to help stay the course when you’re out of your element.

1. Plan Ahead (But Be Prepared to Pivot)

One of the biggest keys to success is preparation. Before your trip, research healthy dining options around where you’re staying. I find that I have the most control of breakfast and lunch because I can usually go get these meals by myself. I try to keep breakfast as healthy and close to what I do at home as possible. Scrambled eggs, some wheat toast will do it for me. Lunch I try to find somewhere to get a Turkey Sandwich or turkey wrap, something with protein to keep me fuller longer.

Dinner is a different story. These are typically team events and I don’t get to choose where we go. I try to manage these as best as I can by reviewing the menu ahead of time so I have a game plan when I get there.

I always pack my workout gear and try to get in a workout at least half of the days I travel. This time I’ll be gone for 5 days so I’ll try to workout twice. If it doesn’t happen I don’t beat myself up, but I at least come with an intention and everything I need to remove excuses.

If heading the the hotel gym isn’t your thing you can pack resistance bands and workout in your room or if you’re staying somewhere really walkable you can go exploring and get some exercise at the same time. I have often gone on little ‘exploration runs’ around the areas where I’m staying just to check things out.

2. Stay Hydrated

Traveling often leads to dehydration, which can sometimes be mistaken for hunger. Carry a reusable water bottle and make it a habit to drink water consistently throughout the day. Not only will it help with digestion, but it can also keep cravings in check. If you’re flying, remember that airplane cabins can be very dry, so drink extra water before, during, and after your flight.

Pro Tip: Brita makes these really nice bottles with built in filters so you don’t end up with stomach issues from strange water.

3. Make The Smartest Choices Possible

It’s easy to indulge when you’re out of town, but balance is key. Aim for protein-rich meals with vegetables and healthy fats. Skip the fries if you can and go for a baked potato with all the goodies on the side so you can control how much you put on. If you’re at a restaurant, check the menu ahead of time and opt for grilled, baked, or steamed options instead of fried foods.

Another great strategy is portion control. Restaurant meals often come in large portions, so consider splitting a dish and don’t be afraid to leave something behind. I know it’s wasteful, but unless you really plan on eating that leftover dinner in your hotel room you’re probably not going to eat it. If you do decide to indulge in a treat, enjoy it mindfully without guilt, and balance it out with healthier choices throughout the day.

4. Keep Moving

Just because you’re traveling doesn’t mean you can’t get some activity in. Walk as much as possible, use hotel gyms, do bodyweight exercises in your room, or try an active excursion like hiking, biking, or swimming. Even short movement breaks can help maintain momentum in your weight loss journey.

If your schedule is packed, look for creative ways to stay active. Take the stairs instead of the elevator, walk to meetings instead of taking a cab, or do a quick hotel-room workout in the morning. Even stretching or doing yoga can help you stay energized and keep your body feeling good.

If you’re at a big conference like I am this week you should be able to book a ton of steps just by walking the exhibit hall. Most times these place are enormous so you can really log some miles just strolling the booths and talking to different vendors.

5. Be Mindful of Alcohol Consumption

Vacations and business trips often include social events where drinks are flowing. While there’s nothing wrong with enjoying yourself, alcohol can pack on unnecessary calories and lower your willpower with food choices. If you decide to drink, stick to lower-calorie options like vodka with some low calorie mixer and alternate with glasses of water.

Another tip is to set a limit for yourself before you start drinking. Decide in advance how many drinks you’ll have, and pace yourself by sipping slowly. You can also opt for mocktails or sparkling water with lime if you want to keep a drink in hand without the added calories.

6. Get Enough Sleep

Lack of sleep can lead to increased cravings and poor decision-making when it comes to food. Make sleep a priority, even when you’re traveling. Try to maintain a consistent sleep schedule and avoid too much caffeine or screen time before bed. If you’re changing time zones, gradually adjust your sleeping and eating schedule leading up to your trip to minimize jet lag.

If you struggle to sleep in hotels, consider bringing earplugs, an eye mask, or a white noise app to create a comfortable sleeping environment. A well-rested body makes it much easier to stick to healthy habits.

7. Be Kind to Yourself

If you do slip up, don’t let one indulgence derail your entire trip. Instead of feeling guilty, get back on track with your next meal and movement session. Progress isn’t about perfection—it’s about consistency over time. Travel should be enjoyable, and part of that enjoyment can include food. The key is to make sure indulgences are intentional rather than mindless.

Final Thoughts

Your weight loss journey doesn’t have to be put on hold just because you’re traveling. By planning ahead, making mindful choices, and staying active, you can maintain your progress and still enjoy your trip. Remember, it’s all about balance and long-term habits, not short-term perfection. Keep pushing forward, no matter where life takes you!

Every trip is an opportunity to learn more about yourself and how to navigate different situations while staying committed to your goals. So pack your bags, stay mindful, and Keep Moving Forward!

Managing Life’s Curveballs: A Guide to Staying on Track

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Even with all of the best planning, steadfast commitment and unbreakable will, life can start throwing you junk.

Take our little friend in this ‘awesome’ AI generated image. He could not have seen that ball coming (because it looks like it came from behind him). Nor could he have known it would be the size of a beachball–heck even the crowd, catcher (who has part of his mask growing out of his chin), and the umpire look stunned. I’m not exactly sure what AI gibberish is coming out of the batter’s mouth but I can imagine it’s some form of computer swearing.


We may not have giant baseballs thrown at our face every day but we do face challenges of all shapes and sizes. Sometimes the curveballs come from outside forces like work and family and sometimes they come from inside in the form of illness, anxiety, self-doubt etc. For me, not only did I regularly let those unavoidable stressors sabotage my weight loss efforts, but the anxiety and sense of being completely overwhelmed I regularly felt were very real contributors to my overeating in the first place. It’s a vicious cycle; you feel stressed, so you eat to ‘feel better,’ you gain weight so you feel like a failure which adds to the stress, so you eat to ‘feel better,’ and so the cycle goes. Add in daily challenges like, “Well I blew it at lunch I guess I’ll just start tomorrow.” Or the one I commonly used, “Today was really stressful. I ‘deserve’ those 4 pieces of pizza!” and you end with death by a thousand cuts.

One of the first mountains I had to climb was staying steady and on plan NO MATTER WHAT. This did not mean being perfect, far from it. What it meant was that even when life was difficult, and my focus was elsewhere, I doubled down on the basics and leaned into the plan. I didn’t get obsessed with outcomes, or winning and losing, instead I really dug in on the NOW. I could NOT control all the challenges of life, but I could control myself and my plan.

In fact, being able to focus on the small things within my control became a sort of safe place. Some of the darkest days (for all of us) were during the pandemic. The stress from all of the unknowns in the world along with just being at home with nowhere to go made sticking to the plan especially challenging. Adding to my external stresses, about three months into the pandemic the company I was working for did a major layoff which impacted me. Needless to say, dealing with all of that plus looking for a new job in the middle of a global pandemic would be enough to knock most plans off the rails–in past efforts that certainly would have been the end of things for me. This time though was different because I was learning to trust myself, to believe in the plan, which at this point was just tracking what I ate and sticking to my daily points total in WeightWatchers. Most importantly I was beginning to trust myself and value the progress I was making despite all odds.

Some key techinques I use to help manage the relentless curveballs life can throw our way:

  • Focus on what you can control. Working your plan (whatever it may be) can actually turn into a safe haven from the chaos of life.
  • When you go off track get back on track immediately. Blew your day at a work lunch? Adjust your dinner the best you can and just move on. The sooner to get back on track the more likely you are to stay on track.
  • Don’t focus on lofty goals and super long-term planning. Taking on any large project (and losing significant weight is certainly that) can turn into a cause of stress. You are on a journey, not running a race. By working small and focusing on what you can control you’ll be surprised what you can achieve.
  • Always be kind and forgiving to yourself. Things go wrong, mistakes happen, we can’t control the world around us but we can begin to silence that little voice that tells us we’re not good enough, don’t have what it takes and won’t achieve our goals. Learning to silence that negative voice with incremental victories (a good tracking day, a great workout, losing a pound or two) you can begin to retrain your brain and even see changes in other areas of your life .

Just a heads-up for anyone who has been following along and getting some value out of all this. I’m going to be publishing new posts every Monday and Thursday from now on. Typically the posts should show up around 8 AM Eastern time US. They’ll be cross-posted on FB and Medium.

Pro-tip: if you don’t want to have to check the site, or hunt things down elsewhere, just add your email on the righthand side of the page and click Follow and you’ll get every post in your inbox automatically as soon as they publish.

For those who find this whole reading thing a bit outdated, I’m also planning on recording a weekly podcast so stay-tuned for more info about that!

How Do You Eat An Elephant?

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One Bite At A Time…Losing weight is the same. You lose weight one pound at a time and you replace old patterns one day at a time.

It’s a common notion that it takes at least 3 weeks to develop a new habit (the actual process can take much longer: https://www.scientificamerican.com/article/how-long-does-it-really-take-to-form-a-habit/). As I marched forward on my journey (the elephant), after the newness had worn off I needed to keep recommitting to my efforts. If you read yesterday’s post I talked about keeping things simple. Within that simple plan was realizing I needed to keep my goals small (the bites). Each week weight in was a form of validation that I was doing something right. My clothes began to fit differently and I moved down notches in my belt. Even though nobody outside of my immediate family knew what I was doing (so no external validation yet) I was still seeing some progress.

Daily AI Image Note: As always I ‘love’ AI image generation. When I asked ChatGPT to create an image of someone eating an elephant, and so it didn’t end up too disturbing, I asked for it to be cartoonish. Here’s what I got…Did it make the elephant look like food? Yep! Did it add a knife standing on end for no reason, render a table with the weirdest legs and tablecloth ever and create something as part of the elephant that looks like ‘breadfish?” Also yep! Not sure if the little dude sitting at the end of the table is going to eat the elephant or is sharing a drink (two straws) while somehow offering him the fork as some kind of offering.

Also, it goes without saying that you should not try to eat an elephant. No matter how many calories per day you are used to consuming you simply can’t do it. Not to mention it’s probably against the law and really just not nice for the elephant.

By re-committing in small ‘bites’ each day I kept my expectations closely aligned with my progress. This helped me avoid frustration and gave time for new habits to take hold.

Some key takeaways:

  • Track each meal as soon as you eat it.
  • Have a game plan. Plot out what you’re going to eat for each meal if possible. This is especially true if I am traveling or eating out.
  • Have a go-to meal for each point in the day. I have a standard set of meals I eat almost every day for breakfast and lunch. I know the WeightWatchers points of these meals and can make them quickly. Not to mention I don’t mind eating them every day. I know this sounds a bit monotonous but taking the guesswork out of eating has helped me ensure consistency.
  • No is ok. I’ll have a lot more to say on this in a future post but I had to learn to say no to food offers. When you’re overweight everyone assumes you want whatever is being served. It’s not anyone’s fault, at least for me, it is just what everyone came to expect from me. Learning to stick to my boundaries with a polite ‘no’ has been critical to helping those around me to begin to understand something has changed. At first I didn’t tell people I was on a diet, I just said no or chose better food options–if available.
  • At the end of each day I take a few minutes to do a small self-assessment. No day is perfect so I remind myself what I did well and where I could have done better.

For everyone who has been following along the past few days–thank you! If I can help even one person by sharing my story this is all worthwhile. If anyone reading this has questions or needs help please just reach out. I am always happy to talk about this stuff. I am not a professional and I certainly don’t have all the answers but when it comes to losing weight and sustaining that loss I have probably faced almost all of the challenges that can get thrown at you.

Keep It Simple Stupid

/ UsedToGuy / 1 Comment

Our world is filled with things that are complex and difficult to fully understand. Look around the room you are sitting in, could you even begin to describe in detail how many of the things that surround us every day work? Technology, and the complexity that comes with it, provide great opportunities but also come with a fair dose of frustration, confusion and loss of control. Taking on, or any hard, large or difficult problem can feel the same way. And, for me, the first steps on this journey were filled with far more questions than answers. I quite unknowingly made some decisions early on that I believe made all the difference. Here’s what happened…

Joining WeightWatchers was a good first step and that ‘magical’ day certainly set me on a path. But, to be honest, in my life there had been dozens of those days where I would commit to action. Sometimes I would sustain that excitement for a week or even a few months but inevitably the newness wore off, the progress slowed and I fell back into old patterns. Any weight I had lost returned (and then some). Adding to the mix is that each ‘failure’ made the mountain a little higher and seemed to put my goals a little further out of reach. My belief in myself would diminish, and I’d feel a little more broken and like a failure.

The question I’ve asked myself over and over in the years since then is, why did it work this time? What did I do differently? Over the last six years I have asked those questions a lot. The answers, like the plan, is that I kept things simple.

Here are the core lessons learned:

  • I was accountable: Each day I tracked everything I ate.
  • I was focused: I did one thing–focused on my food intake.
  • I was honest: I tracked exactly what I ate and tracked my weight each week and logged it no matter what.
  • I ‘worked small’: Each day I recommitted to my plan.
  • I was mindful: Every time I ate I made myself aware of how much I was eating. In most cases I pre-measured food–not because I was super worried about how much I was eating but to try to teach myself portions.
  • I was aware: Every time I walked past the snack cabinet or thought, “I can have just one of those,” I reminded myself that I was going to have to write that down.
  • I was forgiving: I made mistakes and led with self-forgiveness and grace which made it possible to just press on.
  • I was determined: No matter what I just stuck to the plan.
  • I played the long game: I did not focus keeping score and wins/losses or working towards an end, but rather focused on establishing habits that were sustainable forever.

Even more critical than what I did was what I DID NOT do:

  • I did not try to do everything all at once: I focused just on food, exercise would have to wait.
  • I did not take a day off: I didn’t want to feel like I was punishing myself or rewarding myself. I was just learning to live my life in a new way. You don’t get to take days off from living.
  • I did not judge myself when I was less than perfect: Good enough was good enough. I accepted that I was not perfect and could not do things perfectly.
  • I didn’t ‘game things out’: In prior attempts I would try to make sure I lost some weight every week so I would do stupid things like trying to sweat off weight the day before a weigh in. Each week would turn into a challenge to beat the last week until I couldn’t win and would quickly become exhausted from trying.

In retrospect, while I applied these concepts I don’t think I could have written them down like I did above. In the early days of my journey I didn’t really have a perspective. I just clung to those few simple things and they started to work.