Preventing Regain after Weight Loss
Medical weight loss can give you the tools you need to lose weight and keep it off, but sometimes no matter how closely you follow a program a slip-up leading to weight regain can happen. It’s almost inevitable, and it’s nothing to beat yourself up about.
It’s important to be able to take personal responsibility for any slip-ups. If you’ve regained weight, it’s possible that it was your body adjusting to all of the lifestyle changes you’ve been making. Even if that’s not the case, don’t be ashamed, and absolutely bring it up with your medical weight loss doctor so that they can help address any issues that could be hindering your weight loss.
What Causes Weight Regain after Weight Loss?
Plenty of things can cause weight regain throughout your medical weight loss program. Some common causes include:
- Snacking. An unnecessary snack contributes to your calories and undermines your weight loss effort. Talk to your weight loss doctor if hunger between meals is an issue because there are solutions, including medication and the practice of mindful eating.
- Your body. If you’ve been making healthy lifestyle changes and consistently losing weight, your body may have trouble adjusting, resulting in reaching a weight loss plateau or possibly gaining back a little weight. Basal metabolic rate testing is useful in assessing how your body is adapting to your healthier lifestyle and can guide changes to your plan for continued success.
- Special occasions. These pop up more often than you may think, and they can easily trigger overeating or indulging in unhealthy foods. Prepare a strategy for dealing with these situations well ahead of time. Such a strategy could be as simple as eating a healthy dinner before going out. That way, you’ll be full and less tempted to overindulge.
- Stress. Stressful situations in your life can trigger unhealthy eating and lower motivation to exercise. Lifestyle education programs that provide simple stress reduction strategies are beneficial. If stress is a significant problem for you, behavioral counseling can help.
It’s important to separate your emotions from your behavior. If you’ve slipped up one day, don’t let it affect the rest of your week. Most likely that single slip-up won’t have a big impact on your overall weight loss if you’re maintaining a consistently active lifestyle. The only way it will make a big impact is if you get into a vicious cycle of negative thinking. Consult your medical weight loss specialist with any concerns you have about weight regain so they can help you stay healthy and motivated to continue your weight loss journey.
Creating SMART Weight Loss Goals
“Setting goals is the first step in turning the invisible into the visible.” -Tony Robbins
Medical weight loss can help you reach your goal weight, but it will take time to achieve this important objective. As you gradually make progress towards your goal weight, setting smaller goals can help you plan out your path to success and stay motivated along the way.
Understanding Weight Loss Plateaus
Sometimes after a period of steady weight loss, the scale stops moving. Without making any conscious changes to your diet and exercise habits, your weight loss halts. This is known as a weight loss plateau.
In nature, a plateau is a flat and expansive piece of land that contrasts with the surrounding landscape. During your weight loss program, a plateau can be a frustrating period that may test your will to continue striving toward your ultimate weight loss goal.
Through advertising, bulk packaging and ever increasing meal sizes, perceptions of portions and serving sizes have become skewed.
A TV commercial will pan across the image of a whole pizza, breadsticks, a two-liter of soda and usually a large dessert. The pizza alone averages around 2,000 calories, so the calories represented in a single commercial far outweigh the average recommended daily allowance of calories. In contrast, a single slice of pizza contains around 250 calories.
Keeping Hydrated for Your Health
Staying hydrated throughout your day is one of the healthiest lifestyle changes you can make. Proper hydration habits can reduce your risk of heat-related injury, benefit heart health, boost your metabolism and give you more energy throughout the day.
Stress and Weight Loss
As you go through your medical weight loss program in Scottsdale, it’s important that you learn to manage any health problems that may affect your weight loss, such as stress. Stress is the body’s neurological response to events in life that make you feel pressured, threatened, upset or anxious. Believe it or not, stress is meant to help you. When managed properly, stress can motivate you to perform well under pressure. However, if you find yourself in a constant stressful state or if you don’t know how to deal with stress, it can take a toll on your overall health, especially if you’re trying to lose weight through medical weight loss.
Healthy Sleep Habits during Medical Weight Loss
Getting enough sleep is an integral part of any medical weight loss program. If you aren’t well rested, it can make losing weight more difficult than it needs to be. If you’re excessively tired during the day, sticking to even the simplest of exercise routines can be a chore. To get the most out of your medical weight loss program, you’ll want to make sure you’re getting at least eight hours of uninterrupted, quality sleep every night.
Handling Setbacks during Weight Loss
When it comes to losing weight, the journey may sometimes seem a bit overwhelming; especially if you have been struggling with your weight for a long time, without any results. Medical weight loss is a great way of encouraging long-term weight loss and lifestyle changes with the help of your physician and weight loss team. However, like any endeavor, you can’t begin your weight loss program believing that you have found a “miracle cure” to your weight and health concerns. Even with a great support team, your weight loss journey may not be totally smooth all the time.
How to Make Mindful Eating Part of Your Weight Loss Plan
How much do you think about what you eat? The weight loss industry has a phrase that is becoming more prevalent among consumers, as well – mindful eating. It is a common sense approach to meeting your weight loss goals and learning to better your relationship with food. Get educated about mindful eating and find ways to incorporate it into your healthy lifestyle.