Turning the tide after a weight gain - Cincinnati News, Weather, Sports from FOX19 NOW-WXIX

By Lisa Spodak ResultsNotTypical@worldnow.com
Provided by WorldNow

Week 86 Weigh In:

Change this week:  -5 lbs
Change overall:  -93.5

I'm very relieved and excited to report a five pound loss this week! I didn't have a perfect week, but I felt more in control than I have since my birthday and I'm thrilled to see the scale going back in the right direction.

I also realized this morning that this was a real first for me.  In my weight loss efforts over the years, I don't think I've ever actually recovered from a significant setback (in this case 15 pounds)! I'm so happy!

I've said many times that losing weight is a mind game. And after the past few weeks, I'm even more convinced of that.

Unless you have a special situation, the basic formula for losing weight is actually very simple: 

Pounds lost = (calories out - calories in)/3500* 

Of course, if it were really just that simple, we'd all have the bodies we want!

But we don't live in a vacuum. We don't always feel in control. We don't always have everything to make weight loss easy at our disposal.  So the formula really looks more like this:

Pounds lost = ((calories out - calories in)/3500) X LIFE

And life can be a big crazy unknown variable!

For me, getting back on track this week was all about setting new goals.  I realized that I don't do well with "negative goals":  ie, "I don't want to gain this week."  I really need forward moving goals, such as "I want to lose 10 pounds by October 31^st" or "I want to lose 25 pounds by the end of the year."

Once I felt motivated again by my goals, the rest of my choices suddenly felt much easier.

Everybody is different.  So I would suggest that if you are struggling or frustrated, think about the goals that will motivate YOU.  Maybe there's an activity you want to do (I've had several friends lose weight in order to sky dive).  Maybe there's a special event where you want to actually feel special.  Maybe there's a clothing size or a milestone weight you want to hit.  Or maybe you want to fly across the country without feeling uncomfortable in the plane seat.

Whatever they are, once you identify the right goals for you, the "life" factor in the weight loss equation will become easier to manage.  You have to find the goals that are more important to you than any cheeseburger or piece of chocolate.  Then, when you weigh your choices each day against your goals, it will become easier to go to the gym or skip an extra snack or get a full night's sleep because you are moving toward something that has specific meaning for you.

*the calorie deficit necessary to lose 1 pound