How to get back on track with Weight Watchers is probably one of the most frequently asked questions on my blog, ever! I know how tough it can be to fall off and not know how to get back up, so today we're talking about the real stuff: forgiveness, triggers, and buddying up. Please add your own tips in the comments and don't forget to sign up for my email list to get WW recipes delivered to your inbox weekly (and ONLY weekly – I don't spam!).
How to Get Back on Track With Weight Watchers
Forgive yourself. The first step – after admitting you fell off the wagon – is to forgive yourself no matter how far off track you've gotten. It doesn't matter if you blew your points in one meal, or stopped tracking and gained 20 pounds. You have to forgive yourself. Hating yourself is going to do more harm than good so right now, in this moment, say:
I forgive myself.
Forgiveness is always a huge part of the healing process, and this is no different. Forgive yourself, and move on.
Make a plan. Y'all know I'm a huge fan of writing. Write it all out: what you're going to buy at the grocery store, how many points each food is, how you're going to move, etc. Use my posts and grocery lists to help. Print off the Freestyle 0 Point food list. Join my free support group. Failing to plan is planning to fail.
Identify your triggers. What causes you to go off plan? Whether it's stress, boredom, or just life, it's going to happen. Identify your triggers, be aware of them but don't let them control you. Journal your thoughts, feelings, and food each day and see if it helps. Use a bullet journal to keep it simple.
If your triggers include certain foods, don't buy them! I remember when I was a kid, my Mom would buy the “diet” snacks. But then she'd eat the whole damn box. And after you've eaten a whole box of diet snacks why not finish it off with a soda? I mean, you're already so far gone, why not? It's a vicious cycle and we can only stop it if we know – and avoid – our triggers.
Start fresh. Once you've forgiven yourself and made a plan, it's time to start fresh. 100% fresh, right here right now. No more thinking about what happened last week. No more blaming yourself for the extra weight you've put on. You're starting fresh with your water, your food, and your fitness.
Drink more water. Don't roll your eyes at me, young lady! ;) I know you're SO SICK of hearing “drink more water”, but it's a must. A must! Here are my best tips for how to drink more water.
Move more. I know most people love Weight Watchers because they don't require any type of physical activity. However, they do recommend it… and so do I! I have a handful of exercises I love to do, but my favorite will always be OrangeTheory Fitness. Queen Creek is the gym I go to… email me if you're local and want a workout buddy! I'm always IN! If you don't have an OTF near you, try these exercises at home to keep you moving.
Pick up a hobby. Knitting, cross-stitch, coloring, drawing, and crossword puzzles will all keep your hands busy so it's not as easy to pick up a bowl of chips (or whatever your unhealthy snack of choice may be).
Find a buddy. Weight Watchers is not meant to be done solo! If you aren't already attending in-person meetings, make sure you join my group and find some like-minded folks to spend time with (even if it is only virtually). Having a buddy who has similar weight loss goals can help you stay on track better than anything else sometimes!
Realize it's not “all or nothing”. The biggest trap I fall into is “I already screwed up today, so I will restart tomorrow” – then I pig out some more, which sets me back more than if I had just hopped back on track right away. It's like the analogy I'm sure you've heard, if you get a flat tire are you gonna fix the flat or are you gonna pop the other 3 tires while you're at it? Obviously you're going to fix the flat aka get back on track ASAP.
So what if you screwed up a meal (or two or ten). You have the opportunity to start fresh RIGHT NOW. If you're not taking it, who's fault is it going to be when the scale goes up instead of down on weigh in day?
Remember your why. Why did you start Weight Watchers to begin with? Write it out if you need to, but take some time to reflect on your “why”. Is it to be able to go up a flight of stairs without getting out of breath? To be able to play with your kids and keep up? To get off so many meds? To look better in those jeans? My “why” can usually bring me back to center fairly quickly.
Commit. Do you have commitment issues? I know I sure do, in many areas of my life! Diet and exercise are no exception. But now it's time to really, truly recommit to yourself and to your health. Recommit to your Weight Watchers lifestyle by finding a buddy to motivate you! You can do this by participating in our Freestyle group on Facebook. It's 100% free (and private – posts don't show up on your timeline). We'd love to have you!
P.S. Looking at your “before” pictures might help motivate you enough to get back on track… I know mine sure motivate me!