How do I handle a small weight gain?

TBH, not every gain needs a response; weight fluctuations are normal. But if you notice more of an upward trend, remind yourself that those are also normal, then set your action plan into motion. Don’t have one? Let’s fix that.

Let’s dive a little deeper…

We won’t sugarcoat it: Gaining weight when you’re trying to lose or maintain stinks. It’s OK if you feel discouraged, worried, or any other type of way. Just try not to blame yourself or look for a scapegoat. There often isn’t one, and you can’t change what’s in the past.

But you can plan ahead now for how you’ll respond. While there’s no set amount for what constitutes a small weight gain versus normal fluctuation, it’s smart to take action if you gain more than about 2 kgs over the course of two weeks or less. And now, when you’re in a cool, calm, and losing-weight state, is when it’s easier to create a simple game plan you’ll actually stick with. Compare that to a heat-of-the-moment response where you might try to overcorrect, only to get frustrated when you can’t build 10 new habits in a week. Or, you may swing to the other extreme and want to give up.

We’re glad you’re asking about small weight gains because they’re so common, even among those who have lost and maintained. Consider this: 82% of WW Success Registry members say they think about past successes to help them get back on track after a gain.* Lean into whatever habits work for you and play to your strengths to help ensure a small gain is just a bump in the road, not the end of your journey.

1. Responding to weight gains in a hot state can cause us to overcorrect or give up.

2. Creating a plan for how to respond ahead of time—when we’re in a cold state—can help us reverse small weight gains.

3. A plan that leans into our strengths and go-to healthy behaviours helps us follow through with more confidence.

*The WW Success Registry is a research study composed of WeightWatchers® members who lost at least 9 kgs and maintained it for one year.