Has quarantine sidelined your weight loss goals?

Here’s how to get back on track.

April has been quite the month, from pandemic fears, economic insecurity, and the mess of transition and limitation. After a month or more in some state of stay-at-home or social distancing, how are you doing? How is your progress toward your weight loss goals? With a new month right around the corner, this might be a great time to evaluate how things are going, and to make adjustments and course-correct if needed. If you have found it difficult to make good choices in this time, here are a few do’s and don’ts to help you get back on track.

1. DON’T BLAME OR SHAME YOURSELF.

   If that little voice in your head is saying, “Well, you really messed this one up. You always do. You never stick to anything,” the first thing you need to do is shut that down. Blame and shame do not motivate us for long-term sustainable change. If you make yourself feel worse, you’re even more likely to run after a dopamine response and take down your last bag of chips. DO examine your choices and think about whether those choices really did serve you well. If you are feeling more down and blue than usual, take a close look at your sleep habits, simple carbohydrate consumption, and alcohol intake. Then take a look at step 2.

2. DON’T MAKE EXCUSES.

   The reasons why we are struggling do not have to become excuses. It can be helpful to reframe things in this way: “I am feeling very bored and worried and I would like to eat a whole bag of chips, AND I know that won’t make me feel any better so I am going to take a walk and make myself a cup of tea instead.” It is important to acknowledge the hard emotions and the difficulties we are facing. Using the word “AND” can help you make space to both acknowledge your feelings and to make a deliberate choice about how you take care of yourself. It can help you silence that little voice that says, “Yesterday you ate a whole bag of chips and you can’t lose weight anyway.” Rather than leaving it at that, you can add “AND I am making a different choice today to take care of myself.” DO take responsibility to take care of yourself, and to see that the choices you make today will make an impact on how you feel in the next three or four days. 

3. DON’T GIVE UP.

   Human beings tend to focus on the negative. If there are a lot of negatives, it can feel easier to just give up in the face of those obstacles, and to fall into a narrative that says you “always” or “never” do things. DO remember the truth that there’s always another chance. “Too late” only applies if you’re no longer here, so as long as you are waking up each morning, you have chances all day long to make different choices. 

 

If you feel like your mental health needs a check up, here are the top three things to change how you feel:

1. Move your body today.

2. Don’t eat sugar today.

3. Get enough sleep today.

For a little encouragement, join Dr. Traci Kiernan live at lunch, Monday through Friday at noon CST on Instagram @drtracikiernan. For more in-depth support, all TruBalance Health clinics are equipped for virtual appointments at TruBalanceHealth.com.