9 Simple Tricks to Get Back on Track With Healthy Eating

If you’ve fallen out of your routine and you’re struggling to regain momentum, know that you’re not alone. It happens to the best of us, even the healthiest of eaters! Whether due to an indulgent holiday or vacation, a stressful period of life, or a plateau that feels never-ending, it’s normal to experience dips in our healthy habits. However, don’t lose hope! After all, you’re here reading this, and that’s step one! Now, let us support your journey from here on out with simple tricks that will make getting back on track with healthy eating easier than ever! No fad diets, calorie counting, or restrictive behaviors. So, forget those quick-fix solutions! With these healthy lifestyle hacks, you’ll achieve your goals in a healthy and sustainable way and be on your way to feeling better than ever.

9 Simple Tips to Get Back on Track With Healthy Eating

#1 Commit To One Small Change

You’re here, so you’re clearly ready for a reset! However, getting back on track with healthy eating doesn’t mean we have to take our goals to the extreme. Rather than going from indulgence to deprivation, let’s start simply by committing to one small change!

If one small change sounds like a breeze (coming from a society intent on doing the most), know that you’re building a solid foundation for long-lasting results! While there’s nothing wrong with setting high expectations, we often expect change to happen overnight (ahh yes, the era of instant gratification). And the thing is, that’s just not realistic! Because once that initial motivation wears off (and it will, we’re human), you’re left with unrealistic goals and expectations that feel impossible to maintain or achieve. In turn, you wind up feeling defeated when really, you’re just not setting yourself up for success.

So, why not set yourself up for success by starting small?

To help you get started, here are some small, actionable steps to consider in place of less attainable goals:

Are you looking to include more plant-based foods in your diet? Rather than cutting out meat cold turkey, try starting slow with Meatless Mondays.
Do you find yourself over-indulging when it comes to snacks? Rather than deeming snacks off limits, try cleaning out your pantry and substituting processed items with healthy alternatives!
Are you guilty of skipping breakfast or hitting the drive-through on busy mornings? Try meal-prepping your breakfast in advance!
Are you trying to cut back on coffee? Instead of cutting it out completely (and enduring a throbbing headache in the process), try reducing your intake by one cup per day and drinking a glass of water or a healthy caffeine alternative in its place.
Do you want to work out more consistently? Instead of committing to a 7-day workout plan, try prioritizing 10-15 minutes of movement a day (even a leisurely walk!)

Studies show long-term, realistic goals proved most effective in creating long-lasting results. When you start small and approach your goals in a healthy way, getting back on track with healthy eating can be simple and sustainable!

#2 Remember, This Is For You

With social media and diet culture, it’s easy to set goals based on unrealistic societal standards and how you think you should appear. However, if you want to get back on track with healthy eating and revamp your wellness goals, make sure you’re doing it for yourself. Think about your goals, how you want to feel (not just look), and come back to your why. If you’re ready to set healthy goals (and crush them), do it for you.

To truly set yourself up for success and make long-lasting changes, your goals need to be accompanied by a strategy — a long-term strategy! One that implements small, attainable steps that will set you up for success for many years to come. Think of it as a journey rather than a destination.

#3 Prioritize Daily Movement

The secret’s out: movement does not (necessarily) equal physically demanding exercise. When we say daily movement, we’re not talking about running a 5K or crushing a leg session at the gym. While these certainly fall into the category of movement, it could also include something as simple as a walk around the block or a 10 minute quick HIIT FitOn class. The goal here is to avoid being sedentary by prioritizing daily activity. And because active individuals are more likely to make better choices when it comes to diet, getting back on track with healthy eating may be as simple as prioritizing exercise! Plus, movement after a meal (such as a light walk) has been shown to lower blood sugar and improve overall health. According to research, a mere 15 minutes is all you need!

So, let’s get moving — here are some easy ways to incorporate movement into your day

Walk your dog around the neighborhood
Opt for the stairs instead of the elevator
Park your car further away from your destination to get some extra steps in
If possible, schedule your next work meeting as a phone call so you can take it outside and walk while you talk
Don’t underestimate the power of house chores! Mowing the lawn and scrubbing the floor can surprisingly work up a sweat
Don’t feel overwhelmed by the idea of needing to get an hour-long workout in each day. Try two 10-15minute workout classes — one in the morning and one in the evening if your schedule allows. You would be surprised how much more doable exercise can feel in shorter chunks of time.

#4 Enlist a Buddy!

If getting back on track with healthy eating seems daunting, enlist a buddy! After all, everything’s better with a friend. You’re more likely to accomplish your goals when you have the support of an accountability partner. When you know somebody’s watching you, you’re less likely to slack off and more likely to adhere to your goals — plus, sharing the experience together is more fun!

And the more the merrier! Maybe you recruit your whole friend group to join in on the fun, or inspire your co-workers to try out your healthy eating habits

Here are some ways you and your healthy eating buddy can make your goals more fun:

Sign up for a healthy cooking class together and learn some new recipes and cooking tips.
If your wallet and schedule allow, try out one new healthy restaurant (or menu item) per month
Head to the grocery store together and browse the aisles for newly-released healthy products
Send each other friendly reminders via text to stay hydrated or keep up the good work.
Hit the local farmers market together and stock up on colorful fruits and veggies.

#5 Count Colors Not Calories

Before you jump to a restrictive mindset (whether it’s cutting out carbs, alcohol, or calories, in general), consider what you could add into your diet! Rather than placing limitations on what you can and can’t eat, prioritize filling your plate with colorful, nutrient-dense foods. Dieting can actually be a predictor of future weight gain — all the more reason to ditch the diet mindset and opt for real, whole foods!

Fill your kitchen with foods that will make you feel good (think: the more colorful the foods, the more nutrients they contain!) In fact, every color is associated with different health benefits. For example, the antioxidants in dark blueberries contain anti-aging properties, while the Vitamin C in bright orange foods like citrus help protect your eyes and skin! Instead of a restrictive mindset, try to think in terms of abundance.

#6 Meal Prep

If you’re serious about getting back on track with healthy eating, meal prep is going to be your best friend! Let’s be honest, if you’re tired, hungry, and impatient after a long day, are you really going to spend the little energy you have left making a healthy dinner? If you said yes, please spill your superhuman secrets. Because for the majority of us, we’re taking the path of least resistance — which means speed dialing takeout.

This is where the benefits of meal prep come in. By meal prepping and planning ahead, you’re removing temptation from the equation. Imagine opening your fridge to a delicious assortment of pre-portioned and prepared meals after a long day — bless you, meal prep. Not only will you save time and money, but you’ll be more likely to make healthier food choices if you have yummy, nourishing meals waiting to be eaten.

#7 Don’t Drink Your Calories

Did you know that store-bought drinks and beverages are sneaky sources of hidden sugar? Even your favorite lattes! In fact, the average coffee drink is full of excess sugar, calories, and unhealthy fats. To put it in perspective, the average grande Starbucks sweetened coffee contains about 7–9 teaspoons of sugar! So, be aware that store-bought drinks and beverages can add up quickly.

However, we’re not about restrictive eating! So, rather than avoid drinks that bring you joy, consider making them at home or calling on better-for-you swaps when ordering out. Here are some things to consider:

Instead of sweetened dairy milk, opt for lattes made with unsweetened almond milk
Going alcohol-free? Try making a low-sugar bubbly beverage or mocktail at home!

#8 Hydrate, Hydrate, Hydrate

Speaking of drinking, making sure you’re properly hydrated is essential when it comes to getting back on track with healthy eating. In fact, did you know dehydration can actually lead to weight gain? It’s true — dehydration could be derailing your weight loss efforts! According to research, inadequate hydration is associated with a higher BMI index, a reduced metabolism, and an increase in fat storage. And, oftentimes feelings of thirst are confused for feelings of hunger. To ensure you’re properly hydrated, try these simple hydration hacks.

#9 If You Fall Out of Your Routine, Don’t Let It Ruin Your Day

Getting back on track with healthy eating isn’t always linear. Maybe you crush your week, hit all of your wellness goals, and the next week gets crazy busy and you don’t get around to meal prep as often as you would have liked or complete all of your workouts. We’re only human and life happens! If you fall out of your routine from time to time, don’t let it hold you back — just pick up where you left off tomorrow.

The Bottom Line

With all of this newfound motivation, you have all the tools to get back on track with your goals and boost your health. Whether it’s calling on a friend, prepping your meals, or making sure you’re adequately hydrated, there are so many simple and seamless ways to support your goals. And while these tips will help reignite your wellness journey, they will also help you maintain your goals and your hard work for years to come! Remember, getting started is the hardest part, and you’re already halfway there!