Getting Back on Track After Falling of the "Horse"

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Darn it...you did it again! Your efforts of living a healthy lifestyle had been going so well until you went to that Christmas party, caught a nasty cold, got busy at work, went on a luxurious vacation, school was canceled for your kids - basically, life got in the way. You CAN, however, get back on track after feeling derailed. Below are the best strategies to help you overcome the all-or-nothing attitude and recommit to the healthy lifestyle you are determined to live for the long-term:

Jot It Down
Studies show that keeping a log of your dietary intake and/or your physical activity is a tool - if not the best tool - for optimal weight maintenance or adherence to a fitness regimen. If you have strayed from your usual healthy eating, recommit to recording what you eat each day. Plan your workouts in a journal or planner so you have an outline for each week's activity. You may find it helpful to record emotions or temptation triggers that steer you off track so you can identify and avoid future pitfalls.

Refocus
Feeling as though you're in a rut? This is a sign that you need to switch it up! Is going to the gym in the evening not working for you? Try the mornings. Is it too tempting to not stop at your favorite fast food restaurant each day? Try a different route - even if it means it takes a bit longer. Changing the patterns in your life can go a long way towards helping overcome challenges to healthy living. Get rid of the "junk" in your cabinets. Instead, stock your cabinets and fridge with healthy options that you enjoy. Are certain restaurants or social situations a trigger to getting off track? Try to avoid them until you're feeling committed to living a healthy lifestyle again. The more you enable yourself to stray, the harder it will be to stay on track. Instead, set yourself up for success from the get-go. 

Reach Out
Falling off the proverbial "horse" is a great opportunity to seek help from family, friends and coworkers. You may even consider joining a support group or faith organization to give you the emotional support you need to get and stay on track. Counselors, wellness coaches, therapists or dietitians are another great option for support outside of your internal social network. Need help getting back into a fitness routine? Try joining or creating a walking group either at work or outside of work. Studies show that having an exercise partner increases adherence to a fitness routine. Do you know someone who is struggling similarly with their motivation, but is committed to living a healthy lifestyle? Partner up with a friend or co-worker and share your goals and to hold one another accountable. No matter who motivates you or where your support comes from, this is a time to reach out so you can recover.

Celebrate in a Healthy Way
If the reason you gave into temptation is because of a Holiday or social event, make a plan to avoid this problem in the future. Plan ahead so you feel more in control of any special event. Fortunately, life is full of celebrations, but do not let every birthday party or dinner out derail your healthy lifestyle. Next time, bring a healthy option with you to contribute to the party. This way, you'll know there's at least one option that is a good one for you. Create new holiday traditions that do not revolve around food at all - try something active or artistic instead so you can celebrate special times without the guilt afterwards.

Be Mindful

When in doubt or feeling out of control, pay close attention to your emotions and reasons behind your goals. Reflect on your values and why you want to live a healthy lifestyle. There are a lot of positive reasons for eating well and staying active - what are yours? Setting goals, writing them down, and reflecting on them on a regular basis (especially after a deviation) can help to get you back on track. 

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