Setbacks… we’ve all had them. Losing weight and keeping is off isn’t as simple as A to B, there will be moments when things don’t always go to plan. But you’re not alone, everyone experiences ups and downs on their journey to achieving and maintaining a healthy weight.
Life gets busy, motivation comes and goes and that’s okay. Setbacks aren’t a sign you’re moving in the wrong direction, they are a normal part of weight loss. What matters most is finding a way forward.
Finding your focus
It’s normal to feel discouraged when progress doesn’t look the way you had hoped. But experiencing a setback isn’t the end, it’s the chance to reset and refocus, so you can keep making progress.
It’s important not to be hard on yourself and instead spend some time reflecting. Remember why you started this journey, whether it’s feeling better in yourself, having a healthier lifestyle or improving your self-esteem – remind yourself of the benefits to your health and life.
Be kind to yourself and realise that your journey is about consistency, not perfection. By refocusing your mindset, setbacks become part of your journey rather than moments that hold you back.
Review your goals
After facing a setback, it’s normal to be unsure with how to move forward. One of the best ways to overcome this is to revisit your current goal. A moment of reflection can help you understand what may have got in the way, and what needs adjusting to keep moving forward.
Ask yourself:
- Does my goal feel out of reach right now?
- Is it a change I can fit into my everyday routine?
- Have I given myself enough time to achieve this goal?
- Am I focusing too much on the outcome rather than the process?
A big part of goal setting is about helping to identify what we may need to stop, start or do differently, so it’s okay to adjust your goal based on how you’re doing.
Focus on the next small steps you can take, based on what works for you, to get back on track.
For example, if you are struggling with eating healthier, try making small, regular changes to your plate such as reducing your portion sizes. This is one of the simplest, most effective steps you can take to achieve and maintain a healthier weight. For more guidance on portion sizes, click here.
Progress over perfection
Former Welsh rugby international, Jonathan Davies, told us about the small changes he’s made after retiring from rugby that help him stay on track. Davies shared that setbacks are something everyone faces, no matter where they are on their journey.
“We’ve all been there, setbacks happen. What matters is how you respond. Don’t dwell on it. Instead, focus on the next small step you can take to get back on track. Small steps like this over time help you feel your best.”
Davies reminds us that progress comes from continuing to show up, even when things feel difficult. Keeping your momentum going, however, slow it may feel is what carries you forward. Lasting change comes from small, everyday choices that are realistic, and achievable for you.
Here are some small steps you can take:
- Preparing more meals from home with lighter options such as reduced fat, sugar or salt,
- Adding more movement into your week by going on a 20-minute walk,
- Avoiding snacking after your last main meal,
- Going to bed at a regular time every night to help get the right amount of sleep.
Take a moment to watch Jonathan’s guidance on moving past setbacks
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