When my friend was about to undergo her weight loss surgery, the one thing she feared was the weight coming back; I remember her crying and shaking her head because this surgery was her last hope; in her mind, it was the last straw of her dieting journey if this didn’t work there was nothing else, no plan B.  Today, let’s talk about something we all face: the difficulties of dieting.  You know the drill – you start strong, motivated, and determined to stick to your plan. But then life happens, stress kicks in, and that bag of chips or slice of cake suddenly looks too tempting. You indulge, and guilt and self-criticism creep in before you know it. Sound familiar?

As midlife women, we often carry the weight of many responsibilities – career, family, relationships – and sometimes, our well-being takes a backseat. When we slip up on our dieting journey, the negative self-talk can be relentless. We beat ourselves up with phrases like:

1. “I have no willpower.”
2. “I’m a failure.”
3. “I’ll never reach my goals.”
4. “I’m so weak.”
5. “I’m disgusting.”

But here is the truth: you are none of those things. You are resilient, strong, and deserving of compassion – especially from yourself. So, how can you show yourself the kindness you deserve when you fall off your diet plan? Here are some gentle reminders:

1.  Practice Self-Compassion

Instead of berating yourself for slipping up, practice self-compassion. Treat yourself with the kindness you would offer a friend in a similar situation. Remind yourself that it is okay to stumble; how you respond with understanding and forgiveness matters.

2.  Challenge Negative Thoughts

When those mean thoughts creep in, challenge them. Ask yourself if they are true or just a product of your inner critic. Replace them with positive affirmations like, “I am human, and it’s okay to have moments of indulgence.”

3.  Focus on Progress, Not Perfection

Ditch the all-or-nothing mindset. Remember that progress is not linear, and every step forward – no matter how small – is worth celebrating. Give yourself credit for the effort you have put in and the progress you have made so far.

4.  Practice Mindful Eating

Instead of viewing food as the enemy, cultivate a mindful eating practice. Tune into your body’s hunger and fullness cues and savor each bite without judgment. You can enjoy your food without guilt or regret by being present in the moment.

5.  Seek Support

You are not in this alone. Contact friends, family, or a support group who can offer encouragement and understanding.  Sharing your struggles can lighten the load and remind you that you are not defined by a number on a scale.

6.  Prioritize Self-Care

Lastly, prioritize self-care in all its forms –taking a bubble bath, walking in nature, or indulging in a hobby you love. Nourish your body, mind, and soul with activities that bring you joy and replenish your spirit.

In the journey towards health and wellness, it is important to remember that perfection is not the goal. Diet plans are tools, not final destinations. They guide us, offer structure, and can foster positive change, but they are not infallible. It does not mean you have failed when they falter—and they often will. It simply means you are human.

Your worth is not measured by your adherence to a diet or the numbers on a scale. Instead, it is defined by your resilience, commitment to bettering yourself, and capacity for self-love and compassion. When diet plans falter, it is an opportunity to reconnect with the deeper reasons behind your health journey. It is a chance to listen to your body, understand its needs, and respond kindly.

Take a moment to breathe and reflect on how far you have come. Celebrate the small victories, the moments of progress, and the lessons learned along the way. Embrace the setbacks as part of the process, not as a sign to give up but as a reminder to be gentle with yourself. Your journey is unique, and navigating it at your own pace is okay.

Remember, nourishing your soul is just as important as nourishing your body. Engage in activities that bring you joy, surround yourself with supportive people, and practice self-care. When you approach your health journey with a holistic mindset, balancing physical, emotional, and spiritual well-being, you build a foundation that supports lasting change. Unfortunately, my friend did gain some weight back after her surgery, but we used these very tips to help her manage her mindset and focus on her emotional health. This has enabled her to stick to her healthy weight.

So, when diet plans falter, let it be a moment to pause, reassess, and continue forward with renewed dedication and a compassionate heart. You are more than your diet plan—you are a resilient, wonderful being capable of incredible growth and transformation. Keep nourishing your soul, and trust that you are on the right path, one step at a time.

With Peace & Love,

Renee