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5 Simple Steps to Get You Back on the Weight Loss Track

You’ve been diligently following your weight loss program, and you’re noticing results. You feel better, and your weight is dropping. But then one day you slip—maybe someone at work brings doughnuts and even though you know you shouldn’t, you eat one—or more. Maybe you find yourself in the pantry eating potato chips right out of the bag. Or maybe you simply find yourself eating more: even if what you eat is good, you can still eat too much of it. You’ve gotten off track—now what?


Remember, you’re surrounded by temptation, fighting old habits, and learning a new, healthier way to care for yourself. What’s important is not that you slipped, but what you do afterwards. Here are five simple steps to help you get back on track.

1) Acknowledge your slip, but don’t browbeat yourself.

Let go of any anger, guilt, or shame that you are feeling, as these emotions just make you feel worse and serve no useful purpose.

2) Don’t use one slip as an excuse to go on a major binge.

Just because you’ve had one setback, it doesn’t mean the day is lost. Take a moment to regroup, and you can get back on track at any time.

3) Learn from your mistake.

Think about why you made the choices you did. Did something trigger your slip? Were you especially stressed? Too busy to make a packed lunch or too tired to cook a healthy meal? Make a list of things you can do in the future instead of eating foods you know aren’t on plan or healthy.

4) Review your reasons for wanting to change your eating habits and recommit to your plan.

Losing weight is a marathon, not a sprint. Remember why you wanted to make a commitment to good health—maybe diabetes runs in your family and you want to do everything you can to avoid that diagnosis, or maybe you want to be able to run around with your kids in the back yard without feeling winded. Remembering your motivation to get healthy helps you get back on track.

5) Make the next meal or snack you eat a healthy one.

Decide exactly what you’ll eat and write it down. Maybe even plan out several meals and snacks in advance. However, don’t restrict your eating, hoping to make up for your slip—that can trigger even more slips. Simply return to your normal weight loss plan.


A slip doesn’t have to derail your weight loss plan permanently. Take the task of losing weight one day at a time and be proud of every positive step you make for your health. Sometimes this path you’re on is hard, but you know it is worth it!

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