Weight Gain – 5 tips to get back on track

Blame it on the wild winter we had. Or perhaps you were too stressed about something in your life to worry about what you were eating? Maybe you had “just a sliver” of a few too many desserts, cakes, slices of pizza, etc. – because a little bit won’t hurt, right? Or to borrow an outdated Jamie Foxx lyric, “blame it on the a a a a a alcohol.” Whatever the excuse, it happened and you’ve acquired some excess weight over the past few months.

It’s easy to get in to a mode of sedentary lifestyle and casually eating when you aren’t even hungry. I mean, cheddar and sour cream chips are so darn tasty – why not?

We’ve worked with our providers to put together a solid plan to get you back on track. Here are our top 5 tips to get you back on track:

  1. Give yourself a break – You aren’t a bad person for switching off the exercise and food intake side of your brain for a bit. You’re a person – it happens to everyone. Too often people throw in the towel because they feel they’ve blown it or it’s too hard. They then give themselves permission to continue to over-indulge thus making it more difficult! No one is perfect and we all fall away from our best intentions and eat the wrong things, skip the gym or get a bit lazy and make excuses. The most important thing to remember is not to berate yourself about it but rather spend the energy getting back on track.
  2. Learn from the experience – If you don’t recognize what led you to fall off the healthy eating wagon, you’ll probably react the same way the next time the situation arises. Write down a list of the situations that trigger you to overeat, and plan an alternative for each. For example, if parties are your downfall, have a healthy snack beforehand to keep your appetite in check.
  3. Be kind – Don’t try to punish yourself with incredibly restrictive diets and over exercise. You may lose weight short term this way, but usually this sets up a pattern of gaining and losing weight. Look at the big picture and understand that weight loss requires a small decrease in calories over a longer period of time. Also, don’t deprive yourself. If you go out once or twice a month to Zips, it won’t kill your diet (depending on how much you drown your meal in tartar sauce-but that’s more of a personal issue. Guess who might be going to Zips tonight…). Just be sure that the majority of the time you’re getting a good dose of fruits, veggies and protein.
  4. Plan ahead – When you get hungry, that’s the moment you tend to overeat. Plan some healthy snacks throughout your day. If you’re away from home, be sure to bring a snack pack or two with options such as carrot sticks, trail mix, almonds, or fruits.
  5. Shake a leg – Can’t make it to the gym, don’t have time for a run? Do something small during a break. Go for a 15-minute walk, take the stairs, etc. Every little bit adds up to the bigger picture of being more active. It can also relieve stress you may have been building up (another reason people tend to overeat). When it is exercise time, try to find something you enjoy. There are a ton of activities out there, you just have to find the right one.

by Bill Bomberger and Matt Grebe

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