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How to Get Back on Track with Diet and Exercise

The Complete Herbal Guide / Fitness  / Fitness - Exercises  / How to Get Back on Track with Diet and Exercise
diet exercise

How to Get Back on Track with Diet and Exercise

How many of you have lost the count of going off track? How many of you decide every day to take some healthy options throughout the day and fail miserably by the end of the day? I assume the number is very high. But you know my friend, you are not alone. Well if I talk about myself, when I go out of the track, no one can find me even near the path. I go far; I go beyond!

The funny thing is that we always find appropriate reasons for ‘not being on track.’ For example;

  • Friends forced me to join our college’s pizza party.
  • I had a hectic day, and so I had to take a couple of drinks to feel relaxed.
  • I am hitting the gym tomorrow, so let me eat whatever I want to eat today.

But, that particular ‘tomorrow’ never comes! Relatable enough? If yes, then this article is for you.

Getting back on track is definitely not easy. I am not going to console you about it because if I do, it will be cheating. It is hard, and we need to keep that in mind. People say that it takes 21 days to form a habit. But in this matter, it can take months, and sometimes years! It depends on your consistency, hard work, and mainly your willpower.

So, if you have decided that you want to get back on track again, no matter what; then read these fantastic tips which may help you to stay focused.

Why Is It Important?

Getting back on the track and living a healthy lifestyle is way far crucial than we think! It boosts our confidence and fill us with energy. It gives us the sense of accomplishment, which is very important to keep ourselves going.

I am sure this article will help you to find the real you once again. You will not be disappointed in yourself anymore, and everyone else will love your beautiful transformation. Let’s go!

How to Get Back On Track With Diet?


First of all, we should talk about diet. When we hear the term “Diet;” we convince our mind that there will be some hunger fights for sure. NOOO. Dieting is not about staying hungry all the time. It is related to cultivate healthy food habits and managing the calories intake. Before reading further, PLEASE give up all your assumptions and clear your mind to feel positive about dieting.

Plan Ahead to Keep the Hunger Away

Planning plays an important role when it comes to getting back on track, whether it is about food or life! Take a pen and paper, first write all the food items you like to eat. Then write the items you don’t want to consume, but they are healthy. Count the calories of each piece and write it down on the other side. Now, plan accordingly. Remember, you don’t need to deprive yourself. You can include your favorite items with lesser proportion in your diet. GO SLOW.

Give Yourself Some Variety

Majority of the people fails in their diet plan because they leave everything immediately. No sugar, no caffeine, no oil, etc. But, this method is not correct. It is negative. If you love sugary food and leave all the sweets, ice creams, chocolates, etc. at once, your body and especially your mind will crave for it the way you can’t control. Instead, give yourself some varieties. Don’t leave anything, swap them with something more exciting and less in calories. For example; Greek yogurt, almonds, etc.

Prepare Your Meals Ahead Of Time

If you have a busy life and you are unable to spend time on your diet preparations every day, no need to worry! Prepare your meals ahead of time. Buy the groceries on Saturday, prepare meals on Sunday, pack your lunch boxes for the whole week and freeze them. This way, you will not feel lazy every day to make and pack your healthy meals. This process will also motivate you not to have some burgers around the corner.

Know Your Body. Learn From Your Experiences

We know that each body reacts differently. Some food items which you have recently added to your diet may not work well with your stomach and cause gastric issues or acidity. So, know your body and maintain a log to write each thing you eat throughout the day and observe which type of food is not suitable for you. It will also help you to control unwanted food intake. Learn from your experiences to go far.

Have a Cheat Day

Having a cheat day is a must. There should be a day (or a meal) when you can eat everything you wanted to, throughout the week. This day will motivate you to continue your diet week after week. You may feel weird to eat cheese burst pizza between your ‘get back on the track’ journey, but as I said, GO SLOW. Otherwise, there are chances that you will leave everything because of annoyance and uncontrollable cravings.

Apart from these, you should also follow some other golden rules like;

  • Take a full plate of vegetables before every meal. Also, drink a glass of water
  • Cut back on alcohol, soft drinks, or any soda items. Switch to juices
  • Go to bed early or at least before midnight, to avoid midnight cravings
  • Consume less sugar and increase the intake of proteins
  • Add seasonal fruits and green tea in your diet, etc.

How to Get Back On Track With Exercise?

Diet undoubtedly plays 70% role in getting back on track. But, it cannot take the place of exercises. Exercise is something which we should not avoid. When we think about exercises, we believe that there must be some weight lifting or back exercises and sweaty CrossFit training. It requires a lot of efforts and a body with lots of stamina, but it is not true. If you don’t have any time to hit the gym or for any exercises, just walk 30 minutes a day and take stairs at the office. Such simple lifestyle changes can also fill the gap.

1. Write a commitment to exercise

It may sound silly, but it is scientifically proven that writing our goals and commitment increase the chances of success or accomplishments. Take a paper and write your daily goals of exercise, diet, and hours of sleep. Start with the ten days in a row to take a start. Make a tick before sleeping to find out the results. It will motivate you to work harder.

2. Be Realistic to Your Goals

It is important to push ourselves to do something better, but when it comes to exercises, weight, or measurements, don’t go beyond your limits! GO SLOW. If you have 100 kgs and you want to achieve the goal of 60 kgs in just a month, it is impossible. You can’t lose 40 kgs immediately. Even if some so-called experts say that you can, it is NOT healthy. Don’t be trapped and set realistic goals like 3 to 4 kgs a month, 1 kg in a week, etc.

3. Avoid Television During Meals

We all love to grab a packet of chips while watching TV, after a hectic day. You may have experienced that even if you decide not to finish all the chips in one go, you end up having two packets at the same time during your favorite show because at that time you have no idea in what proportion you are eating! Stop doing that. Focus on your food and don’t distract yourself for the time you are eating.

4. Be Active Every day

It is essential to stay active every day. Obesity takes place when we are inactive. Try to walk for just 10 minutes after meals. Walks while attending phone calls. You can also play cricket, volleyball, or football with the kids. Or just do your exercise regularly. Buy some gym/workout gear which can motivate you to jump out of bed. Small changes in lifestyle can give you some fantastic results. Just do it. Make hula hoop your best buddy to hang out with!

5. Be Positive and Think Why and For Whom You Are Doing It

Getting back on track is essential not only for physical health but also for the mental health. Being positive and knowing the purpose of all these efforts are the keys to success. The first muscle to train is your “mind.” Just let go of the guilt. It doesn’t matter what happened in the past and why that happened or why you gave up and didn’t work out! Don’t be a quitter and go ahead. Dream big and start small. Cut out voices that say you can’t! Keep your head up, love yourself, and believe that you are getting stronger.

You can also try some self-development strategies by;

  • Following others’ weight loss journeys
  • Don’t letting a bad day to get you down
  • Not ignoring the scale and motivating yourself for ‘one day more
  • Looking at the bigger picture
  • Finding a partner who can give you company, etc.

It is neither about diet nor exercises…

Remember, it is not just about diet. It is not just about exercise. It’s a lifestyle. Diet may not last forever, but a healthy lifestyle can! Cut the excuses. Sit down every day just for five minutes and plan your day, including a healthy diet and 7 to 8 hours of sleep. Like this, hours will go by and weeks and months to give you some fantastic surprises. Don’t regret your failed attempts as you are the sum of all those sessions.

When you start to believe that you have had enough, think that your best yet has nothing on what’s to come! In this journey, you will get a lot of time when there is just you and nobody else. ‘Success’ happens when you are down on your mat covered with sweat and wondering; is this all even worth it? You will get a thousand voices telling you

There may be a million voices telling you to give up this big fight. You have done enough. Just go home, take a shower. There is one tiny moment that happened before a star is born and that magic moment arrives when you listen to you. So do you!

Summary of Healthy Lifestyle Changes

  • Get plenty of rest at night
  • Increase activities
  • Eat fruits and green veggies
  • Replace alcohol with fruit juice
  • Quit smoking
  • Drink a lot of water
  • Cut down carbohydrates
  • Say no to sugar and sodas
  • Have a heavy breakfast and light dinner
  • Take stairs instead of elevators
  • Walk when you talk
  • Exercise for at least 30 minutes a day
  • Avoid eating while watching TV
  • Add some good protein and dry fruits in your diet


Nothing is going to happen unless you work for it. Even the tigers and lions have to work hard for what they want! It’s simple; if you want a particular kind of life you can believe in, you have to chase it until the end. You don’t have to wait for someone else to do it and show you that it can be done. You can be that ‘someone.’ And, it is not about confidence. It is about giving some ‘extra’ efforts out of the pitch. Make all the things we have discussed in this article ‘A part of YOU!’


She is a content writer who loves to research and write articles which can help people with their diet and exercises. She is curious to find best diamonds of information, practice it personally, and share the positive results.