Tips For Getting Back On Track After Setbacks

Meri Raffetto


Working on diet and lifestyle changes? Setbacks are going to happen. Life gets busy and you begin heading back to your old habits. This is described as the maintenance part of change which is often more challenging than the initial steps. Use these tips to help you get back on track quickly and learn to create more balance.

Busy schedules, family life, and other commitments are all factors that can hinder your fitness goals. This doesn’t mean you can’t get back on your track to a healthy lifestyle. Life happens, so here are a few tips to stay the course.

  1. TAKE ADVANTAGE OF NO-PREP PRODUCE – Using fruits and vegetables  you don’t have to cook is a great way to get through a challenging time Your goal is 5  to 9 servings of fruits and vegetables each day There is nothing wrong with eating a raw carrot, banana, or frozen blueberries It counts and you don’t have to cook
  2. BUILDING A HABIT – Continue to do some sort of activity so it becomes a habit  Sickness or family obligations can make it difficult to continue with your regular workout  Try yoga poses or stretches instead  It may not count as cardiovascular exercise but sticking with some sort of movement each day helps you to strengthen your habit of allotting time for activity
  3. DON’T PUT IT OFF – Don’t let a couple days turn into a month, get back on track quickly  Transitioning to a new fitness or food habit can be challenging  It takes repeating the behavior over time for it to stick  Getting back to your routine quickly helps to build healthy habits that can last a lifetime
  4. HYDRATE – Dehydration can be detrimental to your health. Performing any physical activities while dehydrated is dangerous  Make sure you are well hydrated before doing any rigorous physical activities  Your goal is to drink enough water for your urine to be mostly clear and odor-free Add fruits like strawberries, blueberries, lemons, and mint to your water for an added flavor
  5. ACCOUNTABILITY – Having someone to hold you accountable will likely help you stick to your fitness goals and be motivated  You and your accountability partner can check on each other and make sure you are sticking to your fitness goals Try reaching out to a friend, coworker, trainer, etc.  This can also make reaching your fitness goals fun
  6. SET YOURSELF UP FOR SUCCESS – Make it easier for yourself to be successful by staying organized which will help you stay on track  Set up some small reasonable goals to reach; for example walk for 20 minutes  Plan out and prep your meals, schedule your workouts on your calendar, get your gym bag and clothes ready This will help minimize any excuses you might make to not complete your workout for the day or eat healthier.
  7. NO ONE IS PERFECT – It’s normal to have setbacks on your journey to a healthy lifestyle; no one is perfect and life happens  Everyone eats too much at times and indulges, it’s okay not to be perfect It’s all about moderation and finding balance, eat the treat when you want in a balanced way. The overall quality of your diet determines your health Don’t punish yourself by restricting and over exercising to compensate, just move on ahead with the next day with balanced, healthy eating
  8. FUEL YOUR WORKOUTS – Give your body fuel to complete your workouts and improve your performance Not eating something before your workout will make you feel sluggish  Eat a banana or apple if you have about 15 minutes before your workout, Eat simple carbohydrates such as whole wheat toast, whole grain cereal, etc. if you have a while before your workout  What you eat after your workout is also important
  9. Building new healthy habits takes time and consistency.
  10. Keep trying to look for ways to keep things moving forward and before long your new goals will feel more like part of your normal day to day routine.

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  • Meri Raffetto

    Meri Raffetto was the original founder of Real Living Nutrition. A triplet mom and author of the Glycemic Index Diet for Dummies and coauthor of the Glycemic Index Cookbook for Dummies, and Mediterranean Diet Cookbook for Dummies.