First Time Customer? Enter your email address to join the ActivatedYou® Newsletter and receive an exclusive first time customer offer.

Privacy Policy

Learning how to get back on track with diet and exercise can be challenging at first. But if you’ve slipped, don’t beat yourself up. A lot of people, even those extremely committed to a healthy lifestyle, can gain a little weight from time to time. They might not exercise one day, or they might eat a meal they wouldn’t otherwise eat.

It can be challenging to do what it takes to stay as healthy as possible and to watch your weight. Day after day after day of eating right and staying on a strict workout routine isn’t always simple. Sometimes, no matter how committed you might be, you’ll give into cravings and binge.

Don’t assume you’ll automatically fall back into bad habits just because you missed a workout. Here are a few ways you can get back to your original plan of eating healthy food and resuming your exercise routine.

Help With The Day To Day Requirements Of Your Fitness Program: How To Get Back On Track With A Diet Plan

Nobody said lowering calories through sticking to a diet plan would be easy. But you can do it. Here are a few tips to help you along the way.

  • health and well-being | Activated YouTrack your eating habits – Eating healthy is one of the best things you can do every day to keep your weight under control. One thing that might help you stay on track is keeping a food diary. Keeping track of what you eat might alert you to eating habits you didn’t even realize you had. Simply write down what you eat, whether it’s a meal or a snack. Or, you can use one of the many tracking apps that are available.1
  • Put together a weekly meal plan – If possible, try to plan out your meals a week in advance. If you prepare ahead, you might find it easier to follow healthy eating habits, like eating more foods that contain healthy fats, such as nuts.2 You should also consume more vegetables and other nutrient-dense foods.3
  • Narrow your “eating windows” – Another thing that might help will be to restrict your eating to certain times of the day. One tip? Try not to eat after 6 p.m. Research suggests that if you stick to eating during the parts of the day you’re most active, that could help you reduce fat.4

A Healthy And Balanced Diet Matters: Why Is Healthy Food So Important To Overall Well-Being?

You obviously know how important good food is to your health, but why is this the case? Why are the meals you eat each day so critical to your well-being? It’s estimated that nearly 34 percent of people in the U.S. are obese. Nearly 20 percent of children and teenagers fall into the same category. Being overweight carries a lot of risks to your overall health.5

Many younger people are suffering from health issues due to excessive weight. A lot of these issues are typically associated with adults. The eating habits you learn as a child can easily transfer to adulthood. The earlier good habits are formed, the better the chances they will take hold throughout life. There is no doubt that staying at a healthy weight and eating nutritious food may help reduce the risk of certain health problems.6

The Many Benefits Of Eating Healthy

eating healthy | Activated You

Need a boost to help keep you eating in a way that helps keep your weight in a healthy range? It helps to know the benefits of doing so. Here are a couple of ways healthy eating may help your body.

It helps keep you feeling good mentally – Proper nutrition helps support not only your physical health, but also your mental health. Research indicates that eating nutritious food (like fresh vegetables and fruit) every day may have a positive impact on your mental well-being.7

A healthy diet helps you maintain a healthy weight – One way to keep your weight under control is to eat a diet filled with protein, vegetables, fruit, and other types of nutritious food. Doing this every day, as well as getting exercise, will help not only your weight, but will also help protect your health in other ways. These include strengthening your immune system, promoting healthier skin, and boosting your energy levels.8

Your Mindset About Food Habits, Exercise, And Overall Health Is Critical: Ways To Stay Motivated

Trying to get back to exercising every day may require a change in the way you think about your workout. Here are a couple of ways to help get yourself back in the habit.

Establish Goals (Short and Long-Term)

woman doing pushups | Activated YouSetting a goal that includes daily milestones might help get you motivated once again. Keep the goals realistic – something you can strive for every day or every week. Long-term and short-term goals could be the boost you’re looking for.9

Try setting short term goals, like performing a certain amount of push-ups each day. Need a longer term goal? How about finally getting back into your favorite pair of jeans you haven’t been able to wear in a while?

Set A Routine Each Day And Stick With It

If you’re a creature of habit, working out at the same time every day might help keep you stay motivated. Whether you do it before sunrise or during the evening or any other type of day doesn’t really matter. The most important thing is to stick with your routine, day in and day out.10

More Ways To Get Back On Track To Controlling Weight: Clean Out Your Fridge And Head To The Grocery Store With A New List

grocery list | Activated YouOne of the best ways to get back to where you want to be with your plan to cut calories is to take a good look at the food that’s already in your house. If you have a lot of junk in your pantry or fridge, get rid of it. The area where you keep food can also be important. Keep it in cabinets rather than on the countertop. Food that’s constantly in your sights might increase your chances of overeating.11

Another thing to consider when counting calories is keeping healthy snacks high in protein with you wherever you go. That can help keep your appetite in check so you don’t overdo it during your next meal.12

Hopefully, these tips will help you get back on the road to maintaining a healthy weight and staying your healthiest – through diet as well as exercise. If you’re still not sure how to do it, talk to your doctor.

Learn More:
The 30 Day Wellness Challenge: Fitness, Diet, And Mental Health Goals
Workout Fuel Done Right: What To Eat Before And After You Exercise
Vegan Instant Pot Recipes: Quick And Easy One Pot Recipes For Plant-Based Eating

Sources
1 https://familydoctor.org/nutrition-keeping-a-food-diary/
2 https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/choose-healthy-fats
3 https://www.cancer.gov/publications/dictionaries/cancer-terms/def/nutrient-dense-food
4 https://health.clevelandclinic.org/weight-loss-3-tips-for-getting-back-on-track-and-3-pitfalls-to-avoid/
5 https://www.hhs.gov/fitness/eat-healthy/importance-of-good-nutrition/index.html
6 https://www.hhs.gov/fitness/eat-healthy/importance-of-good-nutrition/index.html
7 https://bmjopen.bmj.com/content/4/9/e005878
8 https://www.unitypoint.org/livewell/article.aspx?id=ff0de079-682c-4f1a-b686-6b5b50e2f541
9 https://afmc.org/afmc-healthspot/22-ways-to-stay-motivated/
10 https://www.gaiam.com/blogs/discover/5-ways-to-stay-motivated-to-exercise-regularly
11 https://www.ncbi.nlm.nih.gov/pubmed/16418755
12 https://www.ncbi.nlm.nih.gov/pubmed/25266206