Reverse It!

Had a setback? Whether you've gained a few pounds, or haven't been as active as you want to be, or are trying to rekindle your motivation, here's help.

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You don't need us to tell you that a weight-loss journey isn't a straight and steady downward glide. You may have already faced ups and downs—and we mean that literally; we've all done the what's-it-gonna-be dance with the scale at weigh-in. But remember, no matter what the scale says, no matter the setback, no one is perfect. It seems counterintuitive, but accepting that you'll slip every now and again can help drive you to success. It's the first step to turning around a small weight gain or other setback.

Be kind to yourself

When the scale shows a small gain, don't berate yourself. Self-compassion feels better, and it can actually help you respond more productively. A small gain can even be the perfect chance to slow down, reassess your habits, and decide what's working for you; what's not; and why. Open yourself up to the lessons you can learn and make the slip work for you rather than against you. Doing so will help you regain control and avoid feeling discouraged.

Create a plan

Now's the time to set down your comeback path—before you need to step onto it. Use the steps in your WW Freestyle weekly to make a plan to tackle a small weight gain. The steps include your "take action" weight, how you will get back on course (typically by tracking carefully and shifting out of unhelpful thoughts, and lining up an accountability buddy or two in case you need help executing on your plan.

Put it into play

Flip the switch to "on" as soon as you notice the scale's in your "take action" zone. That helps keep a small gain from becoming a larger one. Then try these tactics to get the scale moving in the right direction.

  • Weigh yourself at least once a week (but no more than once a day).
  • Track your food and drink more closely and accurately.
  • Check in with your meeting room team; they can help you troubleshoot and even suggest some moves you might not have thought of.
  • Move a little bit more—it can help boost weight loss, and it's good for your mood in the meantime!
  • Get inspired by fellow members on Connect and don't forget to share your "it worked for me" ideas.