Tips on how to get back on track after experiencing a weight loss setback. Don't let one bad meal ruin your success.
Many people get off track for a while and have a diet setback. Whether you stop losing weight due to a plateau or a holiday, or because you decide to take a temporary break from your diet, getting off track is very easy to do and can snowball before you realize what is happening. One bad meal turns into a bad day, or a week or a month of poor eating choices before you know it. You may even gain weight before you realize it is time to get back on track. As easy as it is to get off track, getting back on track is rarely easy.
To start over on your weight loss journey:
- Reread your journal to see your goals and weight loss progress in the past. What were you doing that worked? How did it feel?
- Set new weight loss goals. Reassess you diet and exercise program and devise a new plan with a new goal in mind. Write it down.
- Choose how you will reward yourself and how often. One idea is to track your progress, give yourself a small reward for every five pounds lost and a bigger reward for reaching each 10 or 20 pound goal. It can be as simple as a sticker or a new pair of workout socks.
- Look for a new workout buddy or support group. Pairing up with someone who is highly motivated to lose weight will be infectious and help you achieve your goals.
- Don’t expect to be able to do the same amount of exercise you ended with before. Start off light and work to rebuild your program gradually to avoid injuries.
- Resistance training is a big help when getting back on track because of muscle memory. Any muscle you developed earlier will look toned fast because the muscle remembers the repeated movements and responds well to it.
- Follow a natural food plan with lots of fruit and vegetables.
- Drink up. Water helps to flush your system and keeps you from being dehydrated.
- Find ways to work in exercise throughout the day to fire up your metabolism and burn more fat.
- Get help if you need it. Determine which weight-loss program would best suit you and your lifestyle.
Don’t be afraid to get professional help if you need it in order to lose weight. Start by talking to your doctor about your weight. You may need to seek a specialist, a nutritionist, or a therapist to sort things out and get on the right path for healthy and lasting weight loss.
