This morning started with a wave of disappointment. I stepped on the scale and saw I had gained 5 pounds of the 50 I worked so hard to lose over the past 5 months, 2 weeks, and 4 days. The month prior, I had been battling a three-week plateau, so this weight gain hit even harder.
At first, I didn’t believe it. I stepped on the scale three more times, hoping for a different result. But the numbers didn’t change. Those 5 pounds were real, and they felt like a setback. Crushed, frustrated, and even defeated, I allowed myself to sit with those emotions—but only for a moment. I reminded myself that setbacks are a normal part of any journey. What matters is how I respond.
I decided to reflect, take accountability, and create a plan to move forward.
Looking Back: Identifying Patterns
When I looked back at the past four weeks, some clear patterns emerged:
Middle School Fall Camping Retreat:
During this weekend, I stayed active by hitting my daily goals of 10,000 steps and 50 squats, but my eating habits took a nosedive. On Saturday, I consumed three times my calorie goal, and on Sunday, I doubled it.
High School Fall Camping Retreat:
Just a week later, the same thing happened. Despite my activity levels, I indulged in meals and treats that caused me to exceed my calorie goal by double each day.
Election Night Viewing Party:
Election night completely threw me off. High emotions and the stress of the results led to three consecutive days of overindulging. I consumed 2.5 times my calorie goal daily and skipped my steps, squats, and usual structure entirely.
These experiences reminded me of a valuable lesson: it’s okay to enjoy life, but balance is key. I need to align my actions with my goals, even during celebrations or emotional times.
Choosing Gratitude
Instead of focusing on what went wrong, I made a conscious decision to shift my mindset to gratitude:
- Progress: I’ve lost 45 pounds in less than six months—far surpassing my initial goal of 25 pounds by Week 25.
- Health: My improved fitness has significantly boosted my overall health. I haven’t needed my rescue inhaler in weeks, a change that speaks volumes about the impact of my new lifestyle.
- Joyful Moments: Despite the weight gain, I created cherished memories on the retreats and election night with loved ones.
Scrolling through the photos from these events brought a smile to my face. They reminded me that this journey is about more than numbers on a scale; it’s about living a full and vibrant life.
Refocusing on My Journey
Here’s how I’m resetting my focus and moving forward:
1. Stick to My Routine
- Daily Activity: I’ll continue my daily goals of 10,000 steps and 50 squats, prioritizing consistency.
- Shift Focus: For the rest of the year, I’ll emphasize toning and building strength rather than purely focusing on weight loss.
2. Mindful Eating
- Stay Within Goals: I’ll stick to my calorie limits, even during special events.
- Holidays with Grace: Thanksgiving is non-negotiable, but I’ll balance indulgence with mindful habits the rest of the time.
3. Weekly Weigh-Ins
- Accountability: Returning to weekly weigh-ins will help me monitor progress without getting caught up in daily fluctuations.
4. Practice Gratitude
- Celebrate Wins: I’ll focus on how far I’ve come and honor every victory, no matter how small.
Finding New Inspiration
My election-night frustrations sparked a new idea: a podcast called WTF America. Under the stage name Maya Brooks, I’ll dive into current events and the state of the country with unfiltered discussions.
This project will allow me to channel my energy and emotions into something meaningful and productive. It’s a reminder that creativity can flourish even in moments of frustration.
The Big Picture
This health journey has taught me that setbacks are part of the process. While gaining 5 pounds and hitting a plateau were tough, I’m still 20 pounds ahead of my original goal for the year. That’s something to celebrate.
As 2024 comes to a close, I’m determined to finish strong and step into 2025 with renewed focus and determination. This journey isn’t about being perfect; it’s about learning, growing, and building resilience.
Let’s Chat!
Have you ever faced a plateau or setback in your journey? How did you bounce back? Share your experiences and tips in the comments—I’d love to hear from you!
Stay tuned for updates on my podcast WTF America and more reflections from my health and wellness journey.
What are your thoughts about the Health Journey Week 22 Update: Overcoming Setbacks. Please share in the comments below. I really would love to know.
Until next time, shine amongst the stars!
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I think it is normal to plateau at some point in your weight loss… but the key is to never give up. I love your story and cannot wait for the next update! You got this and are a rockstar!
Choosing Gratitude every day…For me it needed a shift in mindset for me to focus on the blessings and not the setbacks.
Set backs can be such a bummer, but knowing that fluctuations happen for a large variety of reasons can be helpful because it isn’t permanent & isn’t always a bad things. I am sure things will start to get back on the right track again soon! You’ve are doing awesome.
I totally agree that enjoying life is key while maintaining balance is equally important. A valuable read for sure!
I found that holding myself accountable using myfitness pal app helped me stay on track. Because I had to log it if I ate it. You have made amazing progress so far and this is just a speed bump. When I was in a plateau I would eat a higher than normal calorie count or have a cheat day. Of course I’d still log it all in the app. I don’t watch my weight right now even though I probably should. I’m okay as long as I don’t gain any more.