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Bounce Back After a Set Back or Weight Gain

Life is full of so many seasons and whether it’s the holidays, stress, COVID-19, or a personal loss, there are SO many factors that can affect your weight.

With any GOAL or OBJECTIVE, you want to have a Plan of Action and these 6 steps are the perfect ACTION ITEMS to help you BOUNCE BACK!

Step One – Reframe & Reflect

  • Give yourself grace forgive yourself if you feel guilty about your progress, overeating this season, neglecting healthy eating, or not exercising during quarantine, forgive yourself.

  • Remember how far you have come and all the positives. If you focus on the negative you won’t feel motivated to START, so instead of focusing on what you didn’t do, appreciate what you have done and focus on what you can do moving forward.

  • A healthy mindset and shift in perspective is the key to getting back on track, so be patient.

Step Two – Start Now With Small S.M.A.R.T Goals.

You’ll never start if you start with huge, drastic, restrictive routines & plans. You don’t have to workout an hour, lose 30lbs in a month, or be the best healthy chef when you start.

  • Start with small S.M.A.R.T goals that you can fit into your daily life. Try a healthy breakfast, 5-minute walk after dinner, or simply stacking a healthy habit with a habit you already do.

  • Don’t let the larger goal discourage you, instead focus on the daily tasks and habits that align with the end goal.

Step Three – Plan It Out

Planning your meals & workouts ahead of time can make all the difference.

  • Plan what you’re going to eat and when you’re going to work out and stick to that routine for a week or two.

  • That way, when you’re feeling tired, you’ll either have your healthy meal ready or you know how to plan your day to work out when you have the most energy.

  • If you need help with meal planning, check out my eBook Food for Fat Loss The Ultimate Fat Loss & Meal Prepping Guide.

  • Also, try a food/fitness journal or app to help hold you accountable.

Step Four – Look at the Rest of Your Life

  • Stay Hydrated: the average adult needs roughly 100-150 ounces (aim to drink half your bodyweight in ounces), so be mindful of how much water you’re getting.

  • Sleep: Most Americans do not get enough sleep but sleep and rest are essential. Note your sleeping habits and try to create a better bedtime routine.

  • Mental health: A Healthy Lifestyle isn’t just about changing your body and fitting into your jeans it’s about changing your Mind, your Perspective your Attitude, and your Mood.


Step Five – Check Your Hormones

As mentioned before our bodies are extraordinarily complex and if our hormones are not balanced it can cause weight gain or breaks in our normal sleep pattern.

  • Talk to your doctor if you think there could be hormonal imbalance or a thyroid issue.

  • If checked, you can better prepare to balance them and understand why losing weight is more difficult for you than others.

  • Menopause may also cause weight gain. Make sure to talk with your doctor.

  • You may be able to manage some of the symptoms of menopause with nutrition & activity.

Step Six – Reach Out for Help

Find a community, Plug-In w. FitsLana & The LABB Group, you don’t have to do this alone!

  • Don’t underestimate the power of help and encouragement from our TRIBE.

  • Seek help from the professionals, create an accountability group with your family and/or friends/coworkers.

  • Sit down with a professional (trainers, doctors, therapist, nutritionist) to dig deeper into the triggers & behaviors that caused you to gain weight and learn what you can do to help.

  • If you don’t know where to start, consider starting with the Same Dress Different Girl LABB Challenge, set your START DATE & LETS GO. The challengers are super encouraging and a great group of gals! This could be the missing piece & encouragement you need to you bouncing back.


Remember, we aren’t focused on a short-term diet or quick fix instead we’re working on long-term lifestyle changes. While we all continue to adjust to our “new normal,” and embrace change we can’t waste any time comparing ourselves, our struggles or our journeys. It doesn’t matter where you start just as long as you START & SLAY!


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