First, don’t panic! Contact your OPTAVIA Coach right away as they will provide you with the support and guidance you need. Know that you’re still in charge of your body and your choices. By choosing to confront weight gain that is still manageable and taking appropriate action, you’re expressing your commitment to your Optimal Health journey.
Review your diet and exercise with a food journal or online activity tracker.
- Are you basing your calories on your correct Total Energy Expenditure (TEE)?
- Are you eating proper portions?
- Are you concentrating on the most nutrient-dense/calorie-sparse choices in each food group (skim milk instead of 2% or whole, broiled meat instead of fried, etc.)?
- What about condiments? Did you switch to a higher fat salad dressing, drink a bit more alcohol than usual, or start adding milk or creamer to your coffee? Little changes over time can make a difference; your choices determine whether the changes are positive or negative.
If you’ve regained weight, take an honest look at why the weight came back, and see if there are areas in your life where you can make lasting changes. Watch portion sizes, reduce stress, talk to your OPTAVIA Coach, and take steps to address the emotional issues that can undermine your success.