Progress Over Perfect Weightloss Coach Jaime Jensen offers some advice for those of us getting out of the cycle of losing weight, gaining weight, and so on. She says it starts with knowing your worth.

First ditch the shame. Jaime reminds us it won’t do any good, instead, “We’re going to look at the data.”

Your brain might be telling you that you aren’t doing bad, but if you document what you’ve been eating in a planner, it might be easier to see where things went wrong.

Next make a plan. “Get back to the basics,” Jaime says. “I’ve talked about this before. Get back. You drink your water. You get your sleep. You move your body again.”

You also need to shift your mindset to maintenance to weight loss.

“You’re not starting back at zero because you already have so much knowledge from before,” she reminds us.