Okay so things didn’t go according to plan. We all have those moments when we fall off track, give in to a tempting food, skip a workout, or just have an all-around difficult day, or even week. Don’t get discouraged during these moments, we’re all human and experience ups and downs. The most important thing now is how you REACT to the situation.

First things first, try to avoid dwelling on the setback and instead focus on making a positive shift. Take action as soon as possible to make sure you don’t lose momentum. Here are some tried and true strategies to help get you back on track. Try as many of these as you can, and the more you practice these behaviors, the more automatic they will become the next time you face a challenge.

Eat something from your diet plan as soon as possible
The goal is to shift back into positive behaviors and structured routines to get you back on track. Eating something on your diet plan right away can quickly get your mind back into the structure that supports weight loss and healthy habits. Go for at least one HMR Shake, Pudding, Cereal, Entree, or serving of fruit or vegetables. You can mark it down in your records and that positive action can pave the way to doing more healthy behaviors.

Set up your environments for success
It will be important to clear your environment of any unsupportive foods that may tempt you. Hide them, throw them out, or give them away. And to ensure you always have the foods on your diet plan accessible, set some time aside to prepare healthy grab and go foods items.

• Roast a big batch of veggies or make a fruit salad and keep this in the fridge

• Make a shake or pudding and store in the fridge or freezer to grab when you need it.

• Stock your pantry and fridge with supportive foods like fresh, frozen, and canned fruits and vegetables, and low-calorie add-ins for your entrees and shakes.

Eat all of your diet foods for the day, no matter what
Even if you break the diet, it is still vital to have all of your shakes, entrees, fruits, and vegetables for the day. It will help keep you from eating even more foods off the diet and reinforce your commitment to losing weight on the plan. This also ensures you’re getting 100% of your daily nutrition needs, and helps to reestablish structure to your diet. 

Get in some PA right away
Physical activity is good for your health, your weight, and your state of mind. Practicing a positive healthy behavior, like exercising, is the best way to re-commit to doing more healthy behaviors. Going to the gym, doing a workout video, attending a yoga class, or even just going for a walk are great options. It doesn’t have to be a long workout, even just 10 minutes can help you turn things around and even enhance your mood and energy. Here are some ways to squeeze in PA even on your busiest days.

Keep recording your successes
It’s important to keep records even when you break the diet. Tracking your successes is reinforcing and will make you more likely to repeat them in the future. It’s as simple as opening the HMR app and checking off healthy behaviors you’ve accomplished, like having a shake, entree, or fruit and vegetable serving, doing any type of PA, and drinking water.
 

• Attend a class
  If you’re participating in an HMR plan that offers free phone coaching, be sure to attend your next weekly class so you can get even more support and advice for getting back on the diet. You can always attend a make-up class if you can’t make it to your typical class day/time. You can schedule a make-up right in your HMR app under “Coaching”. If you’re not enrolled in coaching, consider signing up for a class today. Attending a weekly coaching call will provide accountability, support, and ideas, especially during those tough times when you need it the most. You’ll also have the chance to hear from other members on how they deal with similar challenges. 
   
• Join the HMR Facebook Support Group
  Join other members of the HMR community in our private Facebook support group. This is a place where you can ask your questions, get candid answers, advice, ideas, and strategies from other members and HMR Health Coaches.
   

When you face a challenge that takes you off track, remember you’re not alone. Focus on your next positive behavior and take advantage of all of the support that’s available to you. No one is perfect, if you have a tough day, you can still get right back on track and continue working towards your goals .