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You Fell Off The Wagon - Here's How You Can Get Yourself Back on Track

Writer's picture: Natalie DeMarcoNatalie DeMarco



Losing weight can be a challenging journey, and it's not uncommon to experience setbacks along the way. Whether it's due to a busy schedule, stress, or simply falling off the wagon, getting back on track after a weight loss plateau or relapse can be tough. However, with the right mindset and a few practical strategies, you can regain your motivation and continue your weight loss journey.


1. Re-evaluate Your Goals and Motivations


The first step to getting back on track is to take a moment to reflect on why you wanted to lose weight in the first place. Maybe you wanted to feel more confident in your clothes, improve your health, or increase your energy levels. Whatever your motivation, reconnecting with your "why" can reignite your drive to succeed.

Next, reassess your goals. Are they realistic? Do they align with your current lifestyle and priorities? It's crucial to set achievable goals that are meaningful to you, whether that means losing a certain amount of weight or simply improving your overall health. This way, you'll be more likely to stick with them in the long run.


2. Get Back to Basics


If you've fallen off the healthy eating wagon, it's time to get back to basics. Focus on eating nutrient-dense, whole foods, such as fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods and sugary drinks, and try to limit your alcohol intake.

Additionally, pay attention to your portion sizes. Even healthy foods can lead to weight gain if you're eating too much of them. Consider using a food scale or measuring cups to ensure you're eating appropriate portions.


3. Start Moving


Exercise is essential for weight loss and overall health. If you've been slacking on your workouts, start by incorporating physical activity into your daily routine. This could be as simple as taking a daily walk, doing a yoga class, or hitting the gym a few times a week.

If you're short on time, try to sneak in exercise throughout the day. Take the stairs instead of the elevator, do squats or lunges while brushing your teeth, or go for a quick jog during your lunch break.


4. Track Your Progress


Keeping track of your progress can help you stay motivated and on track. Consider using a food diary, a fitness tracker, or taking progress photos. This way, you can see how far you've come and celebrate your successes, no matter how small.

However, avoid obsessing over the scale. Weight fluctuates naturally, and fixating on a number can lead to frustration and discouragement. Instead, focus on how you feel, how your clothes fit, and your overall health.


5. Seek Support


Losing weight can be a challenging journey, and it's essential to have a support system to help you along the way. Reach out to friends, family, or a support group for accountability, encouragement, and motivation.


Additionally, consider working with a registered dietitian or a personal trainer. They can provide personalized guidance, help you set realistic goals, and create a plan that fits your lifestyle and preferences.


In conclusion, getting back on track with your weight loss journey requires a positive mindset, a realistic plan, and a support system. By reassessing your goals, focusing on healthy habits, and seeking support, you can overcome setbacks and achieve your weight loss goals. Remember, progress takes time, and every small step forward counts.

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©Natalie DeMarco, MScFN, RD

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