From Day 71 in my book 100 MORE Days of Weight Loss.
Some years ago, I fell while walking my dog and ended up with a painful bruised rib. As days went by, I gradually began to heal.
But my spirit took a nosedive. I had worked hard to build up my exercise program and suddenly I couldn’t do any of it.
I felt like a failure. To console myself, I slid into eating ice cream and cookies. Of course, that comforted me for a little while, but then I felt worse because I was unhappy about my eating.
Finally I decided I’d coped long enough and I was ready to get back on track with my weight-management efforts. I also realized I had to change my viewpoint and label this time as a setback, not a failure.
Sometimes a difficult loss, such as the death of a parent or the end of a relationship, will cause you to go through a setback. But at other times, you can struggle because of simple things such as tripping on the sidewalk.
Whether you are dealing with grief or a sprained ankle, a setback can make you lose your motivation and cause you to temporarily give up on your weight-loss plan.
Allow a recovery period
Overcoming a setback doesn’t have to take a long time. Start by giving yourself a recovery period. Cry as much as you want. Pound your frustration out on your pillow or a punching bag. Be angry or discouraged or depressed.
When you’re ready to move on again, you will know it. At that point, your recovery period is over, and you need to choose to get back on track.
Return to what worked
Make a list of things that have worked for you in the past, including any routines or activities that help you stay committed to your goals. Pull out your tracking notebook or sign in to your online program. Review your list of reasons why you want to lose weight and remind yourself that you really do care about your goals and your health.
A setback doesn’t have to ruin your weight-loss efforts. Instead of considering it a disaster, view a setback as a gift. Let it be a time of learning and renewal, rather than a dent in your belief that you can be successful.