Shame, guilt, anxiety, embarrassment, self-loathing, overwhelmed! Do any of these words sound familiar? When we’ve fallen off the wagon, will we be labeled a failure and doomed to a life of not quite reaching the finish line?

Weight gain is scary and can easily make us feel alone. It’s easy to be in denial about our weight gain unless it’s noticeable, then we are faced with the damage control that accompanies a gain, much like a politician trying to ward off a tabloid scandal.

When we talk about weight loss and the goals, plans, and action steps we take to accomplish our objectives, we describe it as a journey rather than a task. Weight loss and weight maintenance is a lifelong commitment. It’s not a straight line to the end zone, it’s a winding road with hills, valleys, potholes, detours, and express lanes. So how do we navigate our way along this journey? What do we do when we’ve gained weight? Here are 8 helpful steps:

1. Breathe – don’t beat ourselves up, haven’t we already been through enough? Now is the time to use words and actions of kindness with ourselves. This is the time to slow down, add healthy things into our daily lives that will help us feel better, get enough sleep, eat foods that are healthier, such as fruits and vegetables. Get more activity in our day through exercise, taking a break during the workday – go for a walk in the park, mall or circle around a large store. Something like this can help boost our mood and take our mind off the constant focus of our weight gain.
2. Own it and accept it so we can begin to move on – for many years, I was in total denial about my weight and the roller coaster ride I was on. It wasn’t until I was ready to own it, be totally honest with myself about my weight gain, that I was able to accept the situation. In my acceptance, I was able to have a more realistic perspective and that is when I was able to begin to move on.  Please recognize that ACCEPTANCE does not mean RESIGNATION. I accepted my weight gain for what it was, I didn’t give up. Owning and accepting it actually helped me to the next steps towards taking action.
3. What does weight gain teach us – yes, believe it or not, this is an excellent opportunity to learn about ourselves. Why did we gain weight in the first place and all of the underlying issues that are associated with it? This is a good time to begin to peel back the layers and look inside ourselves to gain true understanding.
4. Sometimes it takes a village – my weight gain was complicated. It’s been a lifetime of poor choices, unhealthy habits, and health-related conditions. When I realized I was in serious trouble, I sought the help of a variety of professionals, close family and friends to help me – doctors, dietitians, personal trainers and a therapist. It’s OK to say “I NEED HELP!” Seeking help is power and strength, not failure and weakness!
5. Focus on the positive – when we are struggling, the first thing we seem to do as humans is single out the problem as if this is what defines us. But, we’ve all accomplished so much more in our lives, which seems to take a back seat to our weight gain. Put the weight gain in its proper place. It’s ONE part of our total selves, it’s not EVERYTHING! Take a look at where we are in our lives as a whole, our successes, accomplishments, and achievements.
6. Start small – the road to rebuilding begins with one small step. Set a reasonable and realistic goal, plan meals, etc. For example, say for this week, I will plan my meals and take my lunch to work all week. Or I will walk 2 times this week for 20 minutes.
7. Attitude is EVERYTHING – always keep going, remove negative self-talk and bashing with positive affirmations and mantras. Success and true healing begin in the mind.
8. Decision Time – it’s up to us to choose what we really want. We can continue to choose food for comfort, or we can choose ourselves! What will you choose? Let’s decide health and wellness! Are you in?