How to Reset Your Weight Loss

Starting a weight loss program is really pretty easy. It's staying on the program that is the difficult part. Many people give up when they fall off their diet, but you don't need to feel like a failure. Restarting your program correctly doesn't mean you can just pick up where you left off, but you don't have to start over from zero, either. Resetting properly gives you the best opportunity for lasting weight loss.

Be honest

Have a heart-to-heart with yourself about why you stopped following your weight loss program, and consider how you can avoid running into those same problems again. For instance, if you stopped exercising because you were bored, find other types of exercise you might enjoy and vary your program more. If you overate because of the holidays, think about how you could avoid fattening foods at future functions. You might snack on something healthy, like carrots and celery, before going to a party, for instance, or sip lemon water while there if you need to have something in your hands.

Strength training

You will probably need to start over with your weight lifting routine. Keep in mind that your muscles should feel fatigued after about 10 repetitions. If you become tired faster, you are using too much weight. More reps with less weight is the healthiest and quickest way to return to your previous state. You should do strength training no more than 3 times a week, making sure you have a day between sessions.

Cardio

Cardio work is very important, but again as you reset, you should start slow. If you were running several miles daily, for instance, try speed walking a couple of miles each day the first week. Extending the time you do your cardio work is a better way to ease back into your routine than increasing the intensity.

You also might try breaking the routine up into two or more sessions. Doing cardio work for 30 minutes twice a day is just as good as doing an hour all at once.

Goals

Set goals that are realistic. You might have dropped your routine because it felt impossible. You should certainly have an ultimate weight goal in mind, but setting smaller goals along the way helps you stay focused, and those goals need to be attainable. For instance, instead of saying you will lose 10 pounds in two weeks, set a goal that you will eat a salad with dinner every day or will exercise at least 40 minutes daily.

Rewards

Likewise, the payment for reaching goals needs to be something helpful, not something that will sabotage your program. Don't "allow" yourself to eat a handful of cookies for reaching a goal, for instance; instead, get a facial, buy something you've been wanting, or visit one of your favorite places.

Of course, the ultimate reward is weight loss and good health. When you reset your weight loss program, do it wisely and set yourself up for success instead of failure.

References

"Physical Activity for a Healthy Weight." Centers for Disease Control and Prevention. Cdc.gov.

"The OPT Model." National Academy of Sports Medicine. Nasm.org.