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August 15, 2023

Dealing With Weight Loss Setbacks

Posted In: Fitness & Wellness, Motivation

Almost everyone in Totowa, NJ, who is trying to lose weight has had at least one problem on their journey. It isn’t a failure until you give up trying to conquer the problem and deal with weight loss setbacks. There are many reasons for the setbacks and even more solutions. Identifying your problem is the first step to solving it. Use a setback as a learning experience to help you lose weight, stop plateauing, or rededicate yourself to a healthier lifestyle.

Have you changed back to old eating habits or quit exercising regularly?

It’s easy to fall back into old habits. In most cases, you’ve had them for years. Consider a lapse a temporary issue rather than a sentence for life. Every day is a new day and an opportunity to change your life for the better. Maybe you need help or outside support. Ask a friend for help or get a weight loss buddy. Find out the cause of your lapse. If you have a hectic life and there’s no time to exercise at the end of the day, exercise in the morning before your day begins. Add some fun forms of exercise to your program.

It’s hard to keep a positive attitude when you aren’t losing weight.

Plateauing can be a problem for anyone. It happens to many people. You’re losing weight every week, then wham! After six months of success, you have several weeks where the scales don’t budget. You might need to change your exercise program. Your body becomes efficient at specific moves and burns fewer calories. Adding new exercises helps. You’ve lost weight, so you aren’t burning as many calories. When you weighed 30 pounds more, it was like carrying a 30-pound weight everywhere. You’d automatically burn more calories. Add a few more minutes to your workout or include more activity in your daily life.

You’re gaining weight and don’t know why.

If you’re not watching your calorie intake closely, the problem may start there. Some people consume many extra calories daily with mindless eating. Start a food diary, recording every bite you eat. You may find you’re consuming far more than you thought possible. Evaluate when you eat, why you eat, and what you eat. Make changes to prevent any problems.

  • Not all exercise has to take place in the gym. Give yourself a break and substitute a gym workout with a fun activity. Go dancing, skiing, or bicycling. Whatever activity that you love and gets you moving is a calorie-burning opportunity.
  • If your appetite seems out of control, maybe you need more sleep. Lack of sleep increases ghrelin production—the hunger hormone—and reduces the production of leptin—the one that makes you feel full.
  • Make it easier to eat healthily. Plan your meals and have them ready to heat and serve. Include healthy snacks. If you identify a time you tend to overeat, like dining out, snack before you go.
  • Change your mind. If the problem comes from reluctance, change your mind and appreciate all you’ve done for yourself. Review your goals to ensure they still fit your needs or whether they’re unrealistic. Recommit.

For more information, contact us today at Prime Fitness Studio