4 Ways to Stop Beating Yourself Up When You Gain Weight
Last week I had some tummy issues, and it turned out that I was taking in too much fiber but not drinking enough water, which you all know where this is leading (no pun intended).
After following my doc's advice and getting back to drinking a lot more water, things were flowing, no pun intended, again 🤦🏻
During the whole tummy issue, I lost weight, and even though I knew it was because I wasn’t eating a whole lot, it felt good. I am not going to lie. I enjoyed looking down at that scale and seeing a couple of pounds gone. I was planning ways to keep it off once I resumed my eating. My old thoughts from long ago popped up. “I’ll have a smoothie every lunch and eat very light during dinner” or “I will add in extra workouts.” I didn’t catch these thoughts since I am used to them, and even though I haven’t thought this way in a long time, it was comfortable and familiar to me.
Well… my plan didn’t do too well. I gained my weight back plus one pound. As you know, being a midlife woman, a lot of us women can’t lose weight easily because of menopause.
I was so bummed that I felt I let myself down. I was going down a rabbit hole that made me turn on myself and not be the supportive, compassionate woman I was. That is when I knew I had to stop and reflect on what was happening. I needed to step back and look at what was going on.
I am happy to say I am back on track with how I want to be with me, along with the extra pound 😀
If you have done this to yourself where you are losing weight, then wham! Life gets in the way and throws you a curve ball, and the next thing, you gain a pound or two.
So how can you stop beating yourself up when you gain weight?
Here is what I did:
Challenge those thoughts:
If you’re thinking is not supporting you but criticizing you for gaining weight, then put a stop to it. For example, “I can’t believe I gained another pound; what the hell am I doing to myself?” replace it with “I know I gained a pound, but I am not going to be mad at myself; instead, I am going to support myself and see where I can make healthy changes.”
Our thoughts set the tone for how we feel, what actions we take, and what results we get. So keep your thoughts that will service you and give you positive feelings.
Come up with a new plan:
As I mentioned, I asked myself where I can make healthy changes. This doesn’t mean I make many changes but small ones that bring results. I failed to mention I was eating a little more carbs than I should have, which contributed to that weight gain. My little change was to have just one small unhealthy carb. For me, that was having my 1 Belvitta blueberry biscuit instead of 2 or 3.
Add a walk or two:
I love walking outside, especially with my dog Cookie. Walking outside brings more entertainment than walking on a treadmill. I love going to the park, listening to my favorite songs, and enjoying the warm sun. Walking means moving your body, and if you want to burn a little more calories, then this is the way that doesn’t cause a big hurdle to get movement in. I walk on my treadmill for 10-15 minutes in the mid-morning and then do my 1-hour walk with Cookie and my husband after dinner. Choose your time and put it in your calendar to not to forget.
Affirmations:
Affirmations are very underrated for boosting your self-worth and empowerment. Talking to yourself with positive statements, knowing you are progressing, and having your back during those trying times. Losing weight is a trying time, it affects our self-love, motivation, and compassion.
This is what life looks like for us midlife women. We will have ups and downs when it comes to losing weight, just like when we were in our 20s, 30s, or 40s. But… the difference is we will not turn on ourselves. No way, sister! we are using new tools that put us in the power position. We have the power to push ourselves down or push ourselves to the next level.
I see you pushing yourself to the next level with determination.
If you do need help or guidance, I would love to chat with you. Book a Free Clarity Coaching Session with me.
Be Well, Lisa Lee,
Wellness and Self-Love Coach For Midlife Women