100,000-149,999 SparkPoints 148,433

Reasons for Regain

Sunday, March 13, 2016

I recently read an article that someone wrote about 15 reasons she was able to lose 40 lbs. It made me think. A few years ago, I could have written an inspiring article on how I was able to lose over 70 lbs and keep it off for 8 years. But not now. Right now, I'm struggling with something I never thought I'd deal with - regain. It went from 5 lbs, to 10, to 15 and now 20 lbs over my highest weight limit.

So it made me think. What am I doing differently? What are the reasons for my regain? Here's my list so far. I'm sure I'll add more to it later.

1. Meal planning. I used to be really good about this. Every Sunday, I'd plan my meals and exercise for the entire week. And I'd follow it. I've gotten out of this habit and it shows. I sometimes wake up and have no plans at all. Not good.

2. Movement. I'm not moving like I used to. I'm feeling a bit burned out on exercise. I keep up a regular six day exercise routine, but that's about it. The rest of the day, I'm pretty much sitting around. Let's face it - playing Candy Crush and checking Facebook aren't helping me reach my goals. I need to move more throughout the day including my exercise. Gardening and yard work should get me out of that slump!

3. Night eating syndrome. I'm doing better on this, but I think I need to just plan my "eating moments" better. I need a cutoff time at night and I need to eat smaller amounts. I eat too much of a snack and too late of one. It's affecting my sleep and my weight.

4. I need to realize and accept where I am right now and stop looking back at where I was 2 years ago. It's discouraging me.

5. I need to stop weighing so frequently. One time a week is enough. I have 2 sets of scales and weigh almost daily on each of them. It's crazy. And again, it's discouraging me.

6. I need to track on paper. This has always worked in the past and it will work again. I like being able to make notes on how my day went and go back to my paper tracker to see what worked and what didn't. I have been working on this, but I'm a little lazy about it.

7. I need to practice portion control. Even healthy foods can cause regain. I eat too many times when I'm not hungry. So planning ahead and stopping when I've eaten my portion.

So here's where I'm at now. I have to stop the excuses. I have to change the habits. I'm working first on the night eating. I've printed out a 21 day chart to hang on my fridge. No eating after I go to bed and I get a sticker every time. Just 21 days. For every 7 days, a little "something" for my fairy garden to motivate me.

Off to meal and exercise plan for the week!

Share This Post With Others
Member Comments About This Blog Post
  • SEAGLASS1215
    Some very good insights here, thanks so much for sharing!
    1962 days ago
    Great insight. Sometimes people aren't real with themselves and blame the program they are on.

    Regarding the scale, how about I put up a challenge on our THM team to ONLY weight once a week, pick the day and stick to it.

    As you know, salt can make one gain 2-3 lbs over night, it happens to me...I weight twice a week but would be willing to try once a week..Up for the challenge emoticon

    A good check point is if your rings are tight and you haven't went to the bathroom, or just had a glass of water don't get on the scale, you may show a gain because of water retention.

    And like your idea about planning the week ahead. I will do that today as well.

    And spot on what White said, portion control...a lot of people gaining just aren't honest with themselves...

    I used to follow No S, which I kind of do as I eat 3 meals a day, no seconds and I have a small dinner plate...still seems to work for me but when I started it I piled food on HIGH cause I could have one plate :)

    Off to a good start for you my friend!

    1962 days ago

    Comment edited on: 3/13/2016 6:58:38 AM
    Thanks. Your ideas and tips have been very helpful to me.
    1962 days ago
    I love the rewards you chose for your 21 day chart! emoticon

    Re: portion control; I found out that if it is so important for me to eat enough. If I eat enough food spread over 6 meals, portion control and not overeating is much easier for me.

    1962 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

More Blogs by THMONGO