So many of us have been there: swearing to get back on track with our nutrition day after day, only to push it off until the next day, week, month... or year. It can be tough to get back on the straight and narrow after you've stumbled on the path to your goals, but all hope isn't lost. All wellness journeys have ups and downs, and learning how to overcome challenges and setbacks is key in moving toward your goals. Here, we'll discuss how you can make a sustainable return to healthy eating after you've had a lapse in following your nutrition plan, how you can stay motivated despite setbacks, and what you can do to reduce lapses and setbacks in the future.
Why can it be hard to stick to a nutrition plan?
You know you want to prioritize your well-being—so why can it seem so difficult to stay on track with a diet plan that you know will help you reach your wellness goals?
The short answer: it's complicated.
Our relationships with food tend to be multi-faceted, and can be influenced by experiences, cultural differences, genetic differences, stress levels, environment, and more. Time can also be a factor, as sticking to a nutrition plan often requires a lifestyle change, and this can be difficult to fit into your busy schedule. You might also find that you feel overwhelmed by a full food overhaul, leading you to throw your hands up in frustration. Or, your nutrition plan may not be the most sustainable choice for your needs (talking to a healthcare professional or registered dietitian can help you make sure you're on the right path).
No matter what your reason for falling off track, it's important to give yourself grace and remember that you're doing the right thing by keeping your head up and continuing to move forward. You're not alone—and you can do this.
1. Acknowledge and accept setbacks
Understanding where you're at—and how you got there—is an important part of getting back on track. It can feel disappointing, frustrating, or even scary to take a look at your current starting point, especially if you're further away from your goals than you were when you initially started working on your health and wellness.
Understanding what caused your setback can be the first step toward breaking unhealthy patterns. There's no need to harp on what went wrong, but understanding what caused you to stop moving toward your goals can help you avoid similar setbacks in the future.
Common setbacks when it comes to sticking to a nutrition plan include:
- Not setting aside enough time to grocery shop and prepare meals
- Emotional eating that takes you off of your nutrition plan
- Choosing a plan that isn't sustainable for your preferences, activity level, budget, or caloric needs
2. Revisit nutrition goals
Reassessing your caloric needs and your nutrition goals can be a helpful step toward getting back on track. If you initially chose a nutrition plan with the goal of rapid weight loss, it's likely that you're not getting enough food—or a wide enough variety of foods—to stick to your plan long-term.
Assessing your caloric needs, creating a weekly meal plan that prioritizes balanced nutrition, and sticking to a moderate caloric deficit (if you're trying to lose weight) can help you stick to the plan without making you feel deprived or leaving you prone to binge eating.
3. Re-establish a meal plan and routine
Preparation is the key to success when it comes to figuring out how to get back on track with diet. Creating weekly and daily goals can help you begin the process of building healthy habits that can help you move forward.
The key to creating a meal plan that works for you is finding something that's sustainable long-term. When you choose a sustainable option, you'll be able to stick with your plan after you meet your goals, allowing you to continue feeling your best.
Once you know the plan you'd like to stick to, spend some time each week planning out your meals. The more you're able to prepare, the more likely you'll be to stick to your plan. In addition to writing out your meals, set aside time to grocery shop and meal prep. Some people prefer to meal prep for the entire week in one go, while others prefer to prep two to three times each week. Your family's schedule and your personal needs should be taken into account when creating your weekly plans.
4. Finding motivation through small victories
When you look at your long-term goals, it can be easy to feel overwhelmed, especially after a setback that reestablishes your starting point. Finding small victories can help you build the momentum necessary to keep moving forward.
Small victories to celebrate can include:
- Adding a fruit or vegetable to each meal of the day
- Recording your food in your nutrition app for a full week
- Increasing your water intake each day until you hit your goal
- A boost in energy from enjoying healthy foods
Pausing a few times each day to take stock of what's going well can help to ensure that small victories are celebrated—not ignored.
5. Stay accountable with a support system
Working with others who have similar goals can help you stay on track, and can give you the encouragement you need to keep moving forward after a setback. If you have friends, family, or coworkers who are on a similar journey, talk with them about how you can support each other. Daily check-ins, meal prepping as a group, or grocery shopping together can all help you stick to your plan.
If you don't have anyone in your circle who is working toward similar goals, it can help to connect online or in-person with a support group of your peers. If you're working to lose weight, finding a weight loss support group can go a long way in helping you stick to your plan. You'll also be able to find support groups for specific nutrition plans, emotional eating concerns, and more.
6. Use technology to your advantage
Staying on track with your nutrition plan can be tough, and technology can help. Using apps to track your eating, activity levels, sleep, and even your mood can all provide you with valuable insights that point you in the right direction when it comes to becoming your healthiest self. Downloading apps is the first step in using technology to your advantage, but it's also important that you actually use the tools available. Enabling notifications can remind you to input your meals, water intake, and more.
It's key to record the good with the bad—try not to shy away from inputting your data after an off day. it's natural to ebb and flow when you're adjusting to a new nutrition plan, and seeing data points can help you evaluate what aspects of your plan are working well for you and where you may need to make adjustments.
With Evidation, you'll be able to put the health data you're already tracking to good use. We understand that it can be tough to aggregate all of your health data on your own, and that's where we come in. When you choose to share health data with Evidation, we'll use it to provide you with content-based insights for your specific needs, allowing you to make choices that move you forward.
Get started with Evidation
Consistency and sustainability are key factors when it comes to sticking with a nutrition plan long-term. It can be tough to figure out exactly what works for you, especially when you're tracking multiple points of data. At Evidation, we're here to make it easier to understand where you're at. With your permission, we use the health data you're already tracking to provide you with personalized, content-based insights that can inform your next steps. No matter where you are on your health and wellness journey, we're here to provide you with the support you need to keep moving forward.
At Evidation, our team is ready to support you through every step of your wellness journey. Click here to learn more about how our free app works and download Evidation today.
