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How to Get Back on Track after Gaining Weight

A lot of us started the New Year with goals to lose weight and get healthier. But how many of us are still on track at this stage in the year?

A study conducted by the University of Scranton suggests that just 8% of us ever archive our New Year's resolution goals. So what exactly do you do if you’ve fallen off the weight loss wagon?

We have simple tips on how you can get back on track.

1. Lose the guilt

Stop being so hard on yourself. Weight gain happens and that’s okay. Try to shift your thinking from “I can’t believe I let myself go.” to “How can I get back on track?” Your focus should be on re-evaluating your goals to see what went wrong and how you can restructure them so you can have a greater chance at success.

2. Re-evaluate your goals

If you’ve fallen off the weight loss wagon, the first thing to do is determine why. Have you set goals that are just too unattainable? As good as our intentions can be, we often aim too high or take on too much. If you are a person who loves pasta and you’ve set your goal to cut down all pasta, then it’s never going to work out. Overly restrictive goals are your enemy. Instead, try to focus on incorporating more whole wheat pasta and pasta alternatives like Quinoa, Spaghetti Squash or Zucchini in your pasta meals. If your goal list is too long then determine what parts to cut out and what to keep. Keep a short list of sensible goals or milestones that you can stick to.

3. Start small

Setting ambitious goals can sometimes empower us to change for the better; however, they never seem to last in the long run. Instead of aiming to lose a number of pounds by the year’s end, why not change that goal to smaller, easily achievable milestones. Instead of focusing on weight loss specifically, why not focus on building new healthy habits that contribute to weight loss. If your New Year’s resolution is to go vegan or vegetarian, a more easily attainable goal would be to cut down your meat intake to 2 or 3 days per week and then taper it as you get more accustomed to your new eating habits.

4. Get support from friends, family and professionals

Get help from friends and family members who will be there to support you and offer encouragement. By all means seek help from personal trainers, nutritionists and other specialists to help you tailor exercises and diet so you can meet your goals.

5. Get creative

When it comes to weight loss, sometimes you need to get creative to get results. So why not incorporate these small weight loss tricks into your daily routine.

  • Drink a glass of water before every meal. Studies have shown that those who drank more water before meals consumed fewer calories and nutrient-poor foods.
  • Use smaller plates. Smaller plates make portion sizes look larger. Also, choose a plate color that contrasts the color of the food you’re eating.
  • Put a mirror in your kitchen or put one on the refrigerator door. As odd as that may sound, but a study by psychologist Brad Bushman found that when people saw themselves in the mirror they tended to be more self-conscious and made healthier food choices.
  • Brush your teeth immediately after a meal. Brushing your teeth after a meal can reduce the temptation to get seconds or dessert.

We hope these tips can help you get back on the right track to health and fitness. It’s not over yet. Always remember that weight loss is a journey. Just because you’ve encountered a few bumps in the road doesn’t mean that journey is over.

Ready to try again? Get Simply Slender and start the Simply Slender 48 Hour Detox Diet today!


“Just 8% of People Achieve Their New Years Resolutions. Here's How They Do It” - Forbes Magazine, January 2, 2013

“Fallen off the Weight Loss Wagon? 9 Tips to Get You Back on Track” - Reboot With Joe

“A Nutritionist's Advice For Making Health Resolutions That Won't Fail” - The Huffington Post, January 3, 2017

“Put a Mirror in Your Kitchen to Trick Yourself to Eat Healthier” - Lifehacker, March 6, 2014

“Plain Water Consumption in Relation to Energy Intake and Diet Quality among US Adults, 2005–2012” - Wiley Online Library, February 22, 2016