Weight loss can be challenging, and setbacks happen. However, improving personal resilience can help you keep steady in choppy waters. Tips on how to overcome setbacks and become resilient can be found in the following excerpt, taken from The Mayo Clinic Diet: Weight-Loss Medications Edition, by Donald D. Hensrud, M.D., M.P.H., Andres J. Acosta, M.D., Ph.D., and Tara M. Schmidt, M.Ed., RDN. This book is filled with information, insights and interviews from Mayo Clinic experts on weight loss and weight-loss medications. Becoming the healthiest version of yourself isn’t automatic; it’s an ongoing learning process that you can improve at one day at a time.
Overcoming setbacks
Life rarely goes as planned. The same applies to weight loss. When you learn to expect occasional setbacks and have strategies in place that let you work through challenges, you can be prepared to move beyond them.
This ability to rebound from a setback or challenge is called resilience. Here are some tips to help you create a resilient mindset.
Revisit your expectations. What were your expectations at the start of your journey? Did you anticipate changes to your social life, confidence or relationships? Your life will likely change with weight loss, but perhaps not exactly as you imagined. Stay focused on the real benefits in front of you.
Practice positive self-talk. The internal dialog you have with yourself influences your actions. Thoughts such as “I’ll never keep it off” or “I hate to exercise” can weaken your self-esteem and stall your progress. Replace these thoughts with positive statements. Instead of: “I can’t stick with an exercise program,” tell yourself, “I can make and meet one realistic physical activity goal today.”
Don’t strive for perfection. One setback doesn’t equal failure. If you eat too much one day, you haven’t blown your plan. Counteract this kind of thinking with moderation — there are no “good” and “bad” foods, for example. Allow yourself occasional treats. Remind yourself you can get back on track at the next meal.
Focus on what’s working. Play to your strengths. What habits or skills have you relied on in the past? What are some of your strengths? Set goals that take advantage of what you do well and what you enjoy.
Have a game plan. Identify potential roadblocks and brainstorm solutions. For example, holiday gatherings are a common challenge for many people. Take time to plan for such events so that you can make the most of them without derailing the healthy eating patterns you’ve learned.
Be real. An eating or activity schedule can create a better sense of control. Make sure your schedule is one that truly works for your life and one that you can follow long-term.
An excerpt from The Mayo Clinic Diet: Weight-Loss Medications Edition, by Donald D. Hensrud, M.D., M.P.H., Andres J. Acosta, M.D., Ph.D., and Tara M. Schmidt, M.Ed., RDN.
Relevant reading
The Mayo Clinic Diet Journal, Third Edition
This handy companion to The Mayo Clinic Diet is not your typical journal. The 224 pages of The Mayo Clinic Diet Journal will help you plan, track and review your progress over 10 weeks as you follow the program described in the #1 New York Times bestseller, The Mayo Clinic Diet.
