Have you ever wondered what to do when you get off track? It happens to everyone. You had good intentions. Maybe you were preparing a meal, tracking the food in myfitnesspal and finally feeling in the ditch. After that, Life threw curveballs. It’s just one stressful week, a holiday, or a day when nothing is going on depending on your plan. Now you’re on track and wondering how to get back to your routine.
First, take a deep breath. As a nutritionist, I have seen many people detouring. And I promise there is a better way to move forward than starting over.
Here’s what to do if you fall on track:
Abandon the all-or-nothing concept
One of the biggest obstacles to getting back on track is that you think you need to blow it away and start over again (3). All such things or meaningless thoughts can lead to throwing a towel and throwing all your progress along with it (3).
Think of it like this: if you drop a phone and crack the screen, will it treat it recklessly and do more damage, or are you more careful?
Instead of going on an unhealthy path, try treating yourself more gently (4). Research shows that when we treat ourselves with kindness instead of criticism after a set-off, we are more likely to stick to long-term healthy habits (4).
Think about how you will talk to your friends in the same situation. “You ruined everything! You might give up!” “Don’t be that hard on yourself. You’re doing such a great job! Go back to the shaking of things.”
Try to use that kind of compassion when you talk to yourself. Capture your inner critics and restructure the conversation to be more encouraging.
Here are some useful swaps:3):
| Important Self-talk | Useful self-talk |
| “You ruined today’s meal. What’s the point?” | “I made healthy choices for a day by many people. I can make another choice at the next meal.” |
| “I was doing really well and my vacation ruined everything.” | “Everyone is splattered on vacation, and you can make consistent progress when you get home.” |
| “I missed training. Now my week has been ruined.” | “If I lose one workout, my progress won’t be erased. I’ll back it up tomorrow.” |
| “I have no willpower. I will never stick to anything.” | “It takes time to create new habits. Even if it’s small, it’s important to take every step forward.” |
| “I should be able to do this perfectly by now.” | “Learning and growth aren’t perfect, it’s about showing up and trying again.” |
| “Others have it together. What’s the problem with me?” | “Everyone has a hardship you can’t see. I’m trying my best. That’s enough.” |
| “I can never change.” | “Changes are difficult, but it can be done by taking one step at a time.” |
Practicing self-compassion in these moments can help you stay motivated and develop healthy habits for a long time.
Returning to basics
It’s easy to assume that when you’re off track, you need a complete overhaul. The best place to get started is to focus on the basics (3).
Here’s how to do this:
- Focus on whole foods such as fruits, vegetables, whole grains, nuts, fish, and chicken (5).
- Drink at least 8 glasses of water per day (6).
- I go to bed early enough to get at least 7 hours of sleep (5).
- Use myfitnesspal to track your diet and habits (7).
The little things you do every day will really get you off track, feel better, and you will be able to keep your long-term goals on track.
About the experts
Samantha Cassetti, MS, RDa nationally recognized food and nutrition expert, media personality, nutrition consultant and author. Cassetty is former nutrition director at Good Housekeeping and co-author of Sugar Shock.
Stephanie Nelson, MS, Rdnutritionist, Myfitnesspal’s in-house nutrition expert and nutrition scientist. Passionate about promoting a healthy lifestyle, Stephanie graduated from San Diego State University with a focus on research and illness prevention.
Revisit your routine (and simplify it if necessary)
Sometimes when you fall off the track, it’s not about lack of motivation, it’s burnout. It’s hard to stick to an overwhelming, strict routine (8). If this seems familiar, it’s time for adjustment.
You might like it too
Why Choosing the Right Calorie Goal Is Important for Weight Loss
Take a step back and ask yourself: Was my plan realistic on my schedule and energy level?
If all meals must be homemade, or if all workouts must be 60 minutes of HIIT, you may have accidentally set the bar too high. You don’t have to be very strict about food and training rules to lose weight or become healthy (5, 8).
Here are some ideas that will help you simplify your routine:
- This week, choose one meal from MyFitnessspal’s meal planner.
- Have some vegetables ready.
- Exchange long workout sessions of 20-minute walks, yoga or Pilates routines.
- Instead of eating out, have an extra lunch for a day.
- Choose one meal this week and practice eating slowly and heart-warmingly without any distractions.
- Try going to bed 15 minutes earlier.
If you’re recording your meals with myfitnesspal, take a look back. Patterns can tell you a lot. Do you have the opportunity to eat more vegetables? Are you achieving your macro goals?
Tools like MyFitnessPal’s diet planner can help you create a more actionable plan. For example, Sunday dinner, start with one meal and build from there.
Focus on one consistent diet or habit first
When you’re about to go back to your routine, it’s easy to feel like you need to change everything at once. “Setting your goals each week and tracking how you disagree with that goal is an easy and meaningful way to make real progress.says Stephanie Nelson, MS, RD, and lead nutrition scientist at Myfitnesspal.9).
So start small and focus and choose one area (9). If you’re particular about lunch, try planning just for next week’s lunch.
If you find it easy to manage, you can build it from there. You might add a few dinners to your next week’s plan, or focus on preparing snacks that will help you stay energized through the afternoon.
Using weekly habits features is also a great, pressure-free tool to stay focused and accountable. Choose one habit you want to focus on– For example, increase your fiber intake or reduce additional sugar, allowing notifications to get a friendly nudge.
Go back to cutting food – incompletely
“Food tracking breaks down larger goals into smaller goals that can be achieved in manageable chunks. Nelson says (7). So, if you get back on track, try logging some parts of your day, such as lunches and snacks for starters (7).
Small steps like this can still provide useful clues (7). “Many people record food and track calories, but cutting it like that misses a huge opportunity. Logging is about learningsays Nelson (7).
For example, you may notice that you are too long without eating, or that you do not have protein in certain meals. “This information allows us to make small adjustments and measure the impact of those changes on our overall progress,” explains Nelson.7).
Thankfully, MyFitnessPal has built-in tools in the platform that make it easier than ever to record.
Here’s how to get back on track with logging:
- Scan barcodes of packaged food
- Create a repetitive meal
- Use voice logging to quickly add meals
It’s even easier if you’re using a meal planner. Once your meal is planned, you can log in with just one click instead of entering all the ingredients. “Using a meal planner will help you rethink the meals you love, eat them in general, and realize how they contribute to important nutritional goals,” says Nelson.
You might like it too
Find out which myfitnesspal membership is right for you
Don’t wait Monday
It’s safe to say “I’ll start fresh on Monday,” but Monday is not magic. Progress begins whenever you do.
Research shows that starting earlier can reduce the mental burden of hanging over your head, even something small (2). This suggests that immediate action will free up mental space and make it easier to concentrate on your goals (2).
Don’t plan a full comeback next week. Try one of these simple actions now:
- Change soda or juice with water for one day (5, 6))
- Record your meals with myfitnessspal (7))
- Add one fruit or vegetable to the plate (5))
- Write down what you’re proud of every day (5))
- Select the recipe you want to cook (5))
These small choices are supplemented and reinforce what you need to start to make progress (2).
FAQ
How can I resume healthy eating habits after poor choices?
Start by taking one small, positive step today, like drinking more water or planning your next meal (9). You don’t need a full reset to get back on track (2). You need to start (2).
How can I handle unhealthy food cravings when I try to get back on track?
The craving is normal, especially when you are entangled in the habit of eating sweeter, saltier foods. Including a balanced diet and proper snacks can help reduce cravings over time (5).
Do I need to follow a strict diet plan to achieve my health goals?
Not only is it not necessary, it doesn’t advise. Strict diets are difficult to maintain, so they can backfire (8). Instead, focus on building flexible habits that suit your lifestyle, allowing you to maintain it over time (8).
After the set-off, how can I maintain my willingness to pursue my health goals?
Retreat is a normal part of the weight loss journey (5). Start by going back to one small habit, such as choosing a meal to cook (9). Don’t forget to celebrate small victory – they will help strengthen your confidence that progress is possible (4).
What role does sleep play in getting back on track with my health goals?
If you don’t sleep well, it’s difficult to maintain a healthy eating habit (5). Inadequate sleep can interfere with appetite-regulating hormones, increase hunger and slow bloating (5). It also promotes healthy food cravings (5). So sleep is a priority and is closely associated with a healthy diet (5).
How important is hydration important to maintain a healthy lifestyle?
Drinking enough water supports almost all functions in the body, and plays a role in digestion, metabolism, joint health, and hunger management (6).
Does a meal plan help you get back on track with a healthy diet?
Yes – Meal planning reduces decision fatigue, maintain consistency and facilitates healthy choices (10). One study found that people planning their meals ate more fruits and vegetables.10). Dietary planning was also associated with a lower risk of obesity (10).
What should I do if I experience a weight loss plateau?
Plateaus are common and can be a sign that your body is adjusting (5). Increase strength training and gradually lower your calorie intake to support your lower body weight (5). Here’s where you can find out more about what to do when you’re a plateau:
Conclusion
If you fall on track, everyone happens, and that doesn’t mean you’ve failed. Instead of waiting the best time to start over, move on to simple, sustainable actions that can take your focus today (9). If your routine feels overwhelming, simplify it.
One consistent habit can help you regain momentum without doing everything at once, such as planning lunches or setting a timer standing every hour (e.g.9).
Tools like MyFitnessPal can make it easier to stay organized to tackle your goals, even on busy days. Meal logging can help raise awareness, even incompletely, to provide useful insights to guide the next step.
What to do when you fall off the truck first appeared on the MyFitnessPal blog (without trying again and again).
