Falling off track can happen any time of year. Maybe work and life responsibilities threw a couple of curveballs. Maybe you’re coming back from vacation. Maybe you just needed a mental reset. We ask most of our clients to take some time off during the holidays — which is totally necessary — but getting back into a groove can be challenging.
Here’s our best advice on how to get back to eating well:
Set the start date
Oftentimes, people feel they need to wait for all the stars to align for them to get on track. The day you get on track does not to be a Monday, or after your in-laws leave, or when you finally get out of that string of birthday celebrations. Just set a day where you mentally prepare to get on track. This year for me, the day I got back on track was Thursday, January 2nd. Within just a few days, I started feeling much better. There was no need for me to wait until Monday.
Hit up the grocery store
Setting a start date is nice and all, but if you don’t have any food in the fridge, it’s going to be really difficult to get back into a groove. Dedicate the time to hit up a grocery store. If you’re too lazy or busy, use grocery delivery services like Instacart or Amazon Fresh.
Start logging your food
One of the best strategies I use to get back on track is just to commit to one thing: logging my food. I don’t care about hitting any macro goals, or estimating things perfectly. If I just get back into the habit of logging my food into MyFitnessPal and building awareness around my eating, I naturally progress into hitting my macro goals and finally getting back on it.
Don’t focus on too many goals at one time
This is the quintessential problem with New Year’s resolutions. Because we’re so inspired by the new beginning, we commit to a list of things: go to the gym six days a week, do Whole 30, drink 100 oz of water, sleep eight hours a night, meditate every day. And that goes well, for about a week until we either get overwhelmed or can’t keep up with the streak of perfection. Set goals that are realistic and won’t require a total lifestyle change. Build good habits on top of one another: start small. Maybe first goal is just to log your food for a week, then on the second week, commit to hitting your macros, then on the third week commit to 3 workouts per week, the the week after, maybe 4. You get the idea.
In all, the key to getting back on track is simple: start small. Every book was written paragraph by paragraph, every mountain climbed step by step. Same thing goes to adopting a healthy, sustainable lifestyle. Start with one small, realistic goal and make that a habit. Then, build from there. Sooner than you know, you’ll be back into a groove, feeling better, and actively working towards your goals.