Over the past year, I gained 15 pounds, and if I am being honest, it has messed with my head more than I expected. In this post (and the Youtube video linked here and the podcast episode linked here), the number itself is not catastrophic, but the story I started telling myself about that number was. If you have ever worked hard to lose weight and then watched the scale creep back up, you probably know the feeling. It can feel like failure, like you are losing control, or like all your progress is slipping away one pound at a time.

The strange thing is that when I step back and look at the facts, the story changes dramatically. The truth is that my fitness, my training, and even my athletic performance do not line up with the negative narrative in my head. That realization forced me to confront something deeper than weight gain. It forced me to look at the relationship between facts, identity, and progress. If you are struggling with weight gain after weight loss, this conversation may help you reframe your experience and treat yourself with more clarity and compassion.

The facts matter more than the story

One of the biggest lessons I have learned in this journey is that facts rarely hurt us. The story we attach to the facts is what creates emotional pain. When the scale goes up, we often skip straight to judgment and fear instead of pausing to look at the data. That is exactly what I did when I noticed I had gained 15 pounds.

To make sense of what was happening, I decided to map out the facts. In December 2022, I weighed 200 pounds. I had just finished the Honolulu Marathon, and I was not in a good place physically or mentally. I ran the race in about five and a half hours, which felt disappointing compared to my previous performance. At that moment I realized something had to change, so I began focusing on what I now call the Three Pillars of Healthy Living Guide. Those pillars are movement, tracking, and accountability.

Within a few months, everything started to shift. By early 2023, I had lost a significant amount of weight and eventually dropped to around 165 pounds. That transformation changed not just how I looked, but how I felt as an athlete. When I ran my first 50 mile race in 2023, I weighed about 165 pounds and finished in roughly 13 hours. I did not win the race, but I felt incredibly proud of what my body could do.

The following year things improved even more. In September 2024, I still weighed about 165 pounds and ended up winning a 100 kilometer race. When you look at the timeline objectively, the facts are encouraging. My weight was lower, my endurance improved, and my performance kept getting better.

My weight timeline tells a surprising story

Here is where things get interesting. In July 2025, my weight dropped even further to about 155 pounds. On paper that might sound like progress, especially if you believe lighter always equals faster. But during that race I ended up dropping out after running only 20 miles of a 62 mile course. Despite weighing less than ever before, I performed worse.

That moment forced me to question a belief I had quietly accepted. I assumed that the lower my weight went, the better my performance would become. But the reality did not match that assumption. When I weighed 165 pounds, I was actually performing at my best. When I weighed 155 pounds, I struggled more than expected.

Fast forward to early 2026. My weight has climbed back up to around 170 pounds. On the surface, it looks like I have gained 15 pounds compared to the previous year. If you only look at the number, it can feel discouraging. But when I compare that number to the entire timeline, I see a much more balanced picture. I am still about 30 pounds lighter than when I started this journey at 200 pounds. The facts tell a story of progress, even if the scale fluctuates along the way.

My training changed more than my weight

Another important piece of the puzzle is my training. Over the past year my training has changed dramatically, and that shift has had a huge impact on my body. For a long time I was running about 100 miles per week. That kind of volume burns an enormous amount of calories and puts constant stress on the body.

Today my training looks completely different. I now run around 20 miles per week instead of 100. That alone represents a massive decrease in endurance volume. But I did not simply replace running with rest. Instead I began lifting heavy weights again and incorporating strength training into my routine.

I lift one to two times per week and focus on exercises like squats and deadlifts. I am also bringing back high intensity interval training. Those workouts are challenging in a completely different way than long distance running. They stimulate muscle growth and strength development rather than pure endurance.

When you combine less running with more strength training, it makes perfect sense that my body composition would change. I may be carrying slightly more fat, but I am also building muscle that was not there before. The scale reflects that shift, even though it does not tell the whole story.

The real issue was identity

The hardest part of gaining weight after losing it is not the physical change. The hardest part is the identity shift that happens inside your mind. When I was losing weight, every pound that disappeared felt like proof that I was disciplined and successful. It gave me a sense of control over my life.

But when the scale started climbing again, that feeling flipped. Suddenly weight gain felt like failure. It felt like I was losing the identity I had built around being healthy and disciplined. Even though my habits had not collapsed, the number on the scale made me question myself.

That is when I realized the real problem was not weight gain. The real problem was attaching my identity to a specific number. If your self worth depends on the scale, then every fluctuation becomes emotionally loaded. A single pound can feel like a personal judgment.

Once I saw that pattern, it became easier to challenge it. My identity is not defined by weighing 155 pounds or 170 pounds. My identity is defined by the actions I take every day to take care of my body and pursue meaningful goals.

The fear of going backwards

Even with that understanding, fear still creeps in. One of the biggest fears I have felt during this process is the fear of going backwards. I worked incredibly hard to lose 45 pounds. The thought of slowly regaining that weight can feel terrifying.

When I log my weight each week, I see the graph trending upward. Even if the increase is small, the visual can trigger anxiety. I start wondering if this trend will continue indefinitely. I imagine a future where I am back at 200 pounds and undoing years of progress.

But when I slow down and analyze the situation logically, that fear loses its power. Gaining 15 pounds does not mean I am destined to gain 45 pounds. It simply means my body is adjusting to a new training structure and a different phase of life. Fear thrives when we ignore facts and feed the worst possible story.

Progress is seasonal, not linear

One of the most empowering realizations I have had is that progress is not linear. Health and fitness move in seasons, just like the rest of life. Some seasons focus on weight loss. Others focus on strength, endurance, or recovery.

When I look at my ideal weight range now, I see something different than before. Instead of chasing the lowest number possible, I recognize that my body likely functions best within a range. For me that range may be somewhere between 155 and 175 pounds depending on my training and goals.

During a heavy endurance season, I might naturally drift toward the lower end of that range. During a strength focused season, I might sit closer to the upper end. Both states can be healthy and productive depending on the context.

This perspective removes the pressure to constantly move in one direction. Instead of obsessing over a single number, I can focus on building habits that support long term health and performance.

What I want you to remember

If you have gained weight recently and you are feeling discouraged, I want you to pause and examine the facts of your situation. Write them down. Look at your training, your lifestyle, and your goals. You may discover that your body is responding exactly the way it should.

More importantly, remember that your worth is not tied to the scale. The number on that screen cannot measure your discipline, your resilience, or your progress as a person. It is simply one data point in a much larger story.

I am still learning this lesson myself. Some days the story in my head still gets loud. But every time I come back to the facts, I regain perspective. My journey did not end when the scale went up. It simply entered a new season.

And if you are willing to approach your journey with curiosity instead of judgment, you may discover that this season has something valuable to teach you too.

DISCLAIMER: THIS INFORMATION IS MY OPINION AND IS NOT INTENDED TO BE A SUBSTITUTE FOR YOUR HEALTHCARE PROVIDER. PLEASE CONSULT A HEALTHCARE PROVIDER FOR GUIDANCE SPECIFIC TO YOUR CASE.