When I get a setback, I get a really good one!
In case you wonder why you haven’t heard from me lately, it’s because I’ve been dealing with a LONG setback!
About a month ago, I started having some low-back pain. I did my usual back exercises, but it didn’t get better. In fact, it got worse.
A visit to the doctor showed that I had an “inflamed sciatic nerve.” I didn’t even know that could happen. And I certainly didn’t anticipate how much it would affect me.
But day after day, as I limped along, sometimes, hardly being able to walk, I decided the diagnosis was real.
After weeks of sitting on a heating pad several times a day, taking lots of Ibuprofen and going to physical therapy, I’m finally starting to feel better.
But in dealing with this injury, my spirit took a nosedive. I had worked hard to build up my exercise program, and suddenly, I couldn’t do any of it. 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 made a decision to get back on track with my weight-management efforts. It worked, and I’m eating a lot healthier again. And even though I‘ve had to move a bit slower than usual, I’ve gone back to taking walks every day.
Setbacks happen!
My back pain was painful, but I think the setback in my eating and exercise felt worse. We all go through setbacks, and it’s easy to let them pull us down for a while.
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 a sore back.
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 program.
Push the “re-set” button
Suppose you’ve had an awful day and finally given in and eaten a dozen cookies. Now what? Does this mean you are a failure at dieting? Not at all. You’ve just had a minor setback, similar to what happened when my back pain flared up.
Whenever you have times that you slip into emotional eating, label it as a setback, not a failure. Overcoming a setback doesn’t have to take a long time. When you feel ready to get back on track, think of it as pushing the “reset” button on your life.
Here are three simple steps to help you recover from a setback.
1. Allow a grace period
A setback is a time to let yourself be human. So take a break from dieting and exercise. Cry as much as you want. I know I sure did as I dealt with my back injury.
When you’re ready to move on again, you will know it. And at that point, the grace period is over, and you need to choose to get back on track.
2. 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 program.
For me, this included pulling out my journal as well as going back to my favorite online tracking program. I also reviewed my list of reasons why I want to lose weight, and used it to remind myself that I really do care about my goals and my health.
3. Start with small steps
With your exercise plan, make a deal with yourself that says you only have to exercise for 10 minutes, and after that, you can quit. Then do it.
Sometimes, at the end of the 10 minutes, you’ll feel relieved it’s over, and you’ll stop. But other times, you’ll discover that getting started made you feel better. If so, you might choose to keep going longer. Either way, you’re a success!
I have used this solution many times over the years, and it helps me overcome feeling stuck and overwhelmed about exercise.
Emotional eating and setbacks don’t have to ruin your weight-loss plan. Instead, view them as opportunities for learning and renewal.
Remind yourself that a setback is temporary, and that once you move past it, you are back on the road to weight-loss success.
Finally, never give up on yourself! Never, never, never!