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Back On Track – 25 Ways To Get There!

One of my passions in weight loss coaching is back on track.  It is an issue that all of us deal with at one time or another or a consistent struggle.  It is also a commitment that I must renew each and every day.  I regained weight a few years ago myself because I lost my way on my own personal track.  Since that time, and having so many clients struggling with being on track, it became my focus and passion to help others.

Remember when you had weight loss surgery or made the commitment to lose weight?  You were excited, enthusiastic, upbeat about reaching your weight loss goals.  You were determined to start your healthy lifestyle. Starting with enthusiasm and determination, you watched your food intake diligently, exercised like never before, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!  Your struggles with food and weight loss were a thing of the past.

Then certain tragedy struck! You ate a piece of birthday cake, dug into the cookie jar or bag of chips. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or, alternatively, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and you haven’t been on track to a healthy lifestyle since.

Every time you get off track in some small way, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.

If you’re reading this, you might have been walking backwards for a while. You might find yourself so off track that you need a roadmap to find your way again.  But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY…..start NOW. And start small. You can’t go from the recliner to running or from burgers to brocolli in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living.

When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day. Another option is to undertake one (only one) action step per month; master it and move on to the next action step next month.  Before you know it, you’ll have created many successes to create a momentum that will move you forward to your ultimate weight loss success.

1. Try a short workout. Even five minutes is better than nothing. Exercise during television commercials.  In a one-hour program, there are 18 minutes of commercials.  In a one-hour show, you’ll rack up 18 minutes and get the best of watching your favorite shows and exercising.  Now, that’s the ultimate in multi-tasking!

2. Try a new recipe. Cooking healthy foods can be fun and it never has to be boring.  Go to the grocery store and find new foods to try.  Break the boredom of your normal same, same foods to something new and healthy.

3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right!

4. Drink your water. Your goal is 64 ounces of water each day.  You’ll feel the difference mentally and physically.

5. Indulge in motivational cd’s or books.  Feed your heart, head and soul with motivation and become a source of inspiration for yourself.

6. Log or journal your food and activity each and every day.  If you record your food, your changes increase substantially to make healthy, consistent food choices.

7. Use a mood log.  Write in a journal any thoughts, feelings or situations that occur in your day.  It’s a visual way to track your ups and downs, but also your progress.

8. Share your goals. When you celebrate with a loved one, family member or friend, you’ll enjoy and acknowledge your success and make you even more accountable.

9. Skip the coffee cart for your break and skip rope, march in place, or do some crunches. Small amounts do add up to something big! Just in a 10 or 15 minute break in the morning and afternoon, you’ll rack up a big part of your exercise for the entire day.

10. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.  For more one-on-one, deeper relationship and connection, obtain your own weight loss coach.

11. Take a walk. Don’t worry about how long or far you go—just get out there!

12. Create a vision board.  Include pictures of your goal, motivational quotes or meaningful sayings and reasons why you want to get there.

13. Go shopping for some healthy foods.

14. Check the nutrition facts before you put anything in your shopping cart.  That way, you can make an informed choice.

15. Ride your bike. Even a leisurely ride has benefits for your body and mind.

16. Work in the yard. Gardening and yard work is a great way to add activity to your day.

17. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.

18. Give yourself a non-food reward for a small goal.  Download music on your iPod or MP3 Player, purchase a new outfit or pair of jeans, get a massage, a new book – anything that will celebrate and acknowledge your success.

19. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.

20. Give yourself a new beginning.  The past is the past and you can always start again.  Sometimes it’s easier to get back on track when you have a clean slate.

21. Measure your portions.  It’s a simple way to learn how much you’re eating.

22. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.

23. S-l-o-w down eating your meals.  You don’t want to stretch it out over 30 minutes but you certainly want to savour the textures, flavors and not gulp it down.  You’ll be less likely to overeat and more likely to enjoy your meal.

24. Play! What kids call “play,” we often call “exercise.” Ditch the word “exercise” and incorporate “play.”  You never have to remind a child to play.  If your exercise is play, you’re more likely to participate in an activity regularly.  Play a sport, a game, or use the playground equipment to bring the fun back into fitness.

25. Learn something new. Read an article, watch a fitness television show, cruise the Internet to learn more about nutrition, fitness, or health can change your mindset and get you back on track.

In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may end up in the hall of fame. With healthy eating and exercising, as long as you’re consistently stepping forward more often than your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for disappointment and guilt.

You CAN get back on track today. Even if you’re moving slowly, you’ll be moving in the right direction! Move forward to stay on track.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

1 Comment

  1. I needed this today. I am 14 months post-op. I was only 3 pounds from my goal when I quit losing about 2 months ago and over those two months I have gained 4 pounds. To some that doesn’t sound like a big deal, but for those of us who have struggled our whole life with weight issues, it’s huge. I have been so depressed over it this past week. I know I am the only one who can turn it around. Thank you for your words of encouragement and guideance. I know I can get back on track, one meal at at time. It’s all about choices. I have to make this work. I am terrified of going back to my old horrible habits. It consumes my every thought and emotion.

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