7 Simple Steps to Get Back on Track After Winter Weight Gain

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• 🎙️ Simple Steps to Keep Eating Habits on Track When Work is Crazy

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Read the Episode Transcript:

7 Simple Steps to Get Back on Track After Winter Weight Gain

Welcome back to the Eating Habits for Life podcast! In today’s episode, we’ll walk through 7 simple steps to help you get back on track after winter weight gain.

But before we dive in, I recommend you listen to Monday’s episode first. It covers a powerful mindset shift for getting unstuck after winter weight gain. Trust me, it will set you up for success as you move forward with today’s actionable steps.

So check out Episode 154 right now (or at least immediately after this episode) to ensure your mindset is in the right place for making lasting changes.

Really quick before I get into the steps, I just want to tell you that I believe in your ability to lose the winter weight gain. Winter weight gain is natural and doesn’t mean anything bad about you. And you CAN lose it without dieting, doing anything drastic, or feeling like you have to be perfect with healthy eating.

Step 1: Reflect on What Worked for You in the Past

Start by thinking back to times when you lost weight and kept it off. What habits or strategies helped you then? Write those down so you have a clear picture of what worked for you in the past.

Step 2: Get Curious About What Led to Weight Gain

Take a moment to reflect on what might have contributed to weight gain this winter. Be honest with yourself, but without judgement.

For example:

• Did you snack more at night?
• Did you drink more cocktails than usual?
• Did you order takeout more frequently with colleagues?

Write these things down so you can gain clarity on the key habits contributing to your winter weight gain.

Step 3: Choose One Thing to Focus on This Week

From your list, pick one thing that seems easiest to change or manage this week. Make it a small, manageable step that will help you ease back in. Focus on actions that will ensure follow-through, rather than trying to make the biggest impact on the scale right away.

For example, if you found that packing your lunch helped you in the past, choose that as your starting point. Maybe you want to pack lunch four days this week and order takeout just once. Commit to this goal.

Step 4: Write Down Your Specific Plan

Once you’ve chosen your action step, write it down in a clear, specific way. Research shows that writing down your intentions makes it more likely you’ll stick to them.

For example: “I will pack my lunch Monday through Thursday and get takeout on Friday.”

By being specific, you’re more likely to follow through on your plan.

Step 5: Set Yourself Up for Success

Make it easier to follow through on your plan. If it’s an action you want to take, make it easier. If it’s something you want to avoid, make it harder.

For example:

• If you’re packing lunch, place your lunchbox or Tupperware out the night before as a reminder.
• If you’re trying to avoid mindlessly snacking, portion out your chips, cookies, etc. into smaller servings and eat them at the kitchen table, fully mindful of the experience.

Step 6: Celebrate Your Success

After taking action, congratulate yourself for following through. Positive reinforcement is important. Choose a reward that’s not food-related and celebrate your win immediately after completing the action.

Step 7: Repeat and Add on as You Feel Ready

Once you’ve followed through with your plan for the week, repeat the process and gradually add on new changes as you feel confident. Remember, weight loss takes time. These small habits are building blocks that will help you sustain your weight loss for the long term, even if you gain some winter weight again—it’s normal!

Summary: 7 Simple Steps to Get Back on Track After Winter Weight Gain

• Step 1: Write down what worked well for you in the past, even if you gained some weight back this winter.
• Step 2: Identify what led to some weight gain this winter that was in your control (to feel empowered).
• Step 3: Choose the easiest change to focus on this week.
• Step 4: Write down specifically what you will do.
• Step 5: Make it easier to do the action you want or harder to do the thing you want to avoid.
• Step 6: Congratulate or reward yourself immediately after taking action.
• Step 7: Repeat and add on new changes when you feel comfortable.

Mindset and Action: The Key to Lasting Change

When you combine these seven simple steps with the mindset shift from Monday’s episode, you’ll have more energy and motivation to carry out these actions. Without the energy behind the actions, it can feel like another task on your to-do list. That’s where mindset work makes a huge difference.

If you haven’t listened to Episode 153, go back and give it a listen. It’s short but will help you make a mindset shift that fuels your actions, rather than relying on willpower alone.

Remember, you’re busy, and your brain is fatigued by the end of the day. That mindset shift is what makes it easier to follow through and implement these small, simple steps.

Help Others by Sharing and Reviewing

If you know someone—a friend, family member, or colleague—who has struggled with winter weight gain, share this episode with them, along with Episode 153. You can also help others by rating this episode or leaving a review. Your feedback helps more people discover this valuable content.

Thank you for being here. Creating this podcast takes time and energy, but knowing it’s helping others makes it all worth it. Take care, and I’ll talk to you next week!