9 Tips for Rebooting Your Weight Loss Journey

Now that the kids are going back to school, it is a perfect time to focus on yourself and your goals. Embarking on a weight loss journey isn’t a straight shot to the body of your dreams and it’s important to acknowledge that it can be challenging and sometimes setbacks are inevitable. Life is filled with ups and downs, and your weight loss journey is no exception. The key to success is not about never stumbling, but rather how you pick yourself up and keep moving forward.

In this blog post, we’ll explore practical tips and strategies to help you get back on track with your weight loss journey.

Reflect On Your Why

The first step in getting back on track with your weight loss journey is to remind yourself why you started in the first place. Whether it’s to improve your health, boost your confidence, or lead a more active life, reconnecting with your underlying motivations can reignite your determination and drive.

I suggest creating a note in your phone and writing down all of these reasons so that you can reflect back on them when you start forgetting what got you motivated in the first place. 

Set Realistic Goals

If you’ve experienced a setback, it’s crucial to set realistic and attainable goals. Unrealistic expectations can lead to frustration and discouragement. Break down your long-term goal into smaller, manageable milestones. Celebrate your achievements along the way, no matter how small they may seem.

Take a critical look at your current weight loss plan. Is it sustainable? Is it too restrictive or too lenient? Adjust your plan as needed to better align with your goals and lifestyle. If you’re not sure where to get started or want some help, check out my 28-Day Guided Meal Plan video course.

Focus On Calorie Density 

Calorie density is a concept that works well for weight loss because it encourages choosing foods with fewer calories per volume. These foods are often high in water, fiber, and nutrients, making them filling and satisfying, which can help reduce overall calorie intake.

By focusing on lower-calorie-dense options and avoiding calorie-dense, processed foods, individuals can make sustainable, nutritious, and varied food choices, promoting effective weight loss and better long-term health.

Here’s why calorie density works so well for weight loss:

• Increased Volume and Fullness: Foods with low calorie density, such as fruits, vegetables, potatoes and whole starches, are high in water content and fiber. These foods provide greater volume for fewer calories, making you feel full and satisfied without consuming excess calories. This can naturally reduce overall calorie intake.
• Lower Energy Intake: By choosing foods with lower calorie density, you can eat larger portions without consuming excessive calories. This can help prevent overeating and reduce the feeling of deprivation often associated with traditional calorie-restricted diets.
• Sustainable Eating: Calorie-dense foods, like fried foods, sweets, and highly processed snacks, tend to be less filling and can lead to overconsumption of calories. They are also addicting because of the combination of oil, sugar and salt that makes them ultra palatable and easy to overeat or binge on, On the other hand, low-calorie-dense foods are typically more nutrient-dense and provide essential vitamins, minerals, and fiber, making them a healthier and more sustainable choice for long-term weight management.
• Enhanced Nutrient Intake: Low-calorie-dense foods are often rich in essential nutrients. By focusing on these foods, you’re more likely to meet your nutritional needs, which is crucial for overall health and well-being. This can reduce the risk of nutrient deficiencies often associated with crash diets or severe calorie restriction.
• Sustainable Lifestyle Changes: Calorie density is not a strict diet but rather a guideline for making healthier food choices. This approach can be incorporated into your daily life and become a sustainable way of eating, which is key to maintaining weight loss in the long run.

In my 28-Day Guided Meal Plan Course & Community, the main core concept is calorie density. All of the foods in the meals are low in calorie density. Not only will you feel full and satisfied following my meal plan but I will show you through the videos how to make your food delicious as well. Check it out here.

Prioritize Regular Exercise

Exercise is a critical component of any weight loss journey. Aim for a combination of cardiovascular exercises and strength training. Find activities you enjoy, whether it’s dancing, hiking, or cycling, to make working out a sustainable habit.

Seek Support

Weight loss journeys can be lonely, so don’t hesitate to lean on your support network. Share your goals with friends and family who can provide encouragement and accountability. If you don’t feel comfortable sharing your weight loss goals with people in your social circle, an online support group can be incredibly motivating.

In my 28-Day Guided Meal Plan Video Course you get access to our supportive community. People have found the accountability of the group helps them to stay motivated by seeing and others achieve their goals and share their struggles. This helps you not to feel alone and realize that we all have ups and downs. No ones journey is perfect. Having an online community for social and emotional support as well as a little bit of healthy competition 🏃‍♀️can be the thing you’ve been missing. We love sharing our workouts, meals and celebrating milestones together so come join in on the fun.

Learn From Setbacks

Rather than dwelling on setbacks, view them as learning opportunities. Identify what triggered the setback and develop strategies to overcome similar obstacles in the future. Don’t beat yourself up or dwell on something that didn’t go right. Like I have said above, this is not a straight shot to your goals. Life happens and not everyday will be perfect. You also need to enjoy your life and know when it’s ok to put your goals on pause for a day. This can be helpful when you consciously choose to enjoy life a little instead of pursuing perfection to a point where you cannot take it anymore and completely give up. Remember, it’s okay to make mistakes; the key is to learn from them, and then keep moving in the direction of your goal. 

Stay Positive & Present

Maintaining a positive mindset is crucial for long-term success. Focus on the progress you’ve made and the improvements in your health and well-being. Practice self-compassion and avoid self-criticism. Stay in the present moment. All you need to focus on is today and feeling good, confident and motivated in this moment. Do things that make you empowered and try to live from the perspective that you are already at your goal.

This works in amazing ways because instead of thinking “one day I will feel confident and good about myself” you can choose to already feel that way. Neville Goddard, one of my favorite teachers, talks about a concept of “living in the end” which means mentally and emotionally residing in the state of already having achieved your goal. In the context of weight loss, this means thinking and feeling as if you’ve already reached your target weight. How would you carry yourself if you lived in this goal body?

Start to embody that energy now. Pay attention to your inner dialogue. Replace self criticism with positive and encouraging self talk. Celebrate what your body can do and not just what it looks like. Whether that is running, dancing, or just washing the dishes. You’re body is an amazing creation of nature that is so much more worthy of your love than just for its appearance. 

Practice Mindful Eating

Mindful eating involves paying close attention to what and how you eat. If you are staying present like in my last point this will be easier for you to achieve. You can almost use meal time as a meditation. Some people even find it helpful to say a moment of gratitude for their food before they eat. I like to give a moment to thank the earth for growing this beautiful food and then think of all the people that were involved with its care to get it to me. I also like to thank myself for making smart choices and taking the time to shop, prepare and cook these foods that are beneficial to me living my healthiest and happiest life. So stay present slow down, savor each bite, and listen to your body’s hunger and fullness cues. Avoid emotional eating and try to identify triggers that lead to overindulgence.

Celebrate Non-Scale Victories

Weight loss isn’t just about the number on the scale. Celebrate non-scale victories, such as improved energy levels, better sleep, increased confidence, and clothes fitting more comfortably. These are signs of progress that should not be overlooked. Everyday you are making progress to a healthier and more radiant you. Be proud that you are taking care of yourself and realize that every single person makes mistakes. Remember that setbacks are a natural part of the process, and they don’t define your journey.

It is the people who move on and keep pushing for their dreams that achieve success. So don’t give up on yourself and you will get to your goals. Consider joining my 28-Day Guided Meal Plan video course & community and join hundreds of others who are on the same journey as you. I also have a collection of digital meal plans recipe books available for instant download.

Stay motivated, stay positive, and believe in yourself—you’ve got this!

Much love,

Hannah