Ever wonder what to do when you fall off track? It happens to everyone. You had good intentions. Maybe you were meal prepping, tracking your food on MyFitnessPal, and finally feeling in a groove. Then life threw a curveball—a stressful week, a vacation, or just one of those days where nothing went according to plan. Now you’re feeling off track and wondering how to get back into your routine.
First, take a deep breath. As a dietitian, I’ve seen plenty of people detour, and I promise there’s a better way to move forward than starting over.
Here’s what to do when you fall off track.
Ditch the All-or-Nothing Mindset
One of the biggest roadblocks to getting back on track is thinking that you’ve blown it and need to start over (3). That kind of all-or-nothing thinking can lead to throwing in the towel—and tossing all your progress along with it (3).
Think of it this way: When you drop your phone and crack the screen, do you treat it recklessly and do more damage or are you more careful with it?
Instead of continuing down an unhealthy path, try treating yourself more gently (4). Research shows that when we treat ourselves with kindness instead of criticism after a setback, we’re more likely to stick with healthy habits long-term (4).
Think about how you’d talk to a friend in the same situation. You wouldn’t say, “You ruined everything! You might as well give up!” I bet you’d say something like, “Don’t be so hard on yourself. You’ve been doing such a great job! Just get back into the swing of things.”
Try to tap into that compassion when you talk to yourself. Catch your inner critic and reframe the conversation to be more encouraging.
Here are a few helpful swaps (3):
| Critical Self-Talk | Helpful Self-Talk |
| “I messed up my eating today—what’s the point?” | “It’s one day out of many that I made healthy choices. I can make a different choice at the next meal.” |
| “I was doing so well, and my vacation ruined everything.” | “Everyone splurges on vacation. I can still make progress by being consistent when I get home.” |
| “I missed a workout—now my whole week is ruined.” | “Missing one workout doesn’t erase my progress. I’ll pick it back up tomorrow.” |
| “I have no willpower. I’ll never stick with anything.” | “Building new habits takes time. Every step forward counts, even if it’s small.” |
| “I should be able to do this perfectly by now.” | “Learning and growing isn’t about being perfect—it’s about showing up and trying again.” |
| “Other people have it together. What’s wrong with me?” | “Everyone has struggles you can’t see. I’m doing my best, and that’s enough.” |
| “I’ll never be able to change.” | “Change is hard, but it’s possible when I take it one step at a time.” |
Practicing self-compassion in moments like these can help you stay motivated and build healthier habits for the long haul.
Get Back to Basics
When you’re feeling off track, it’s easy to think you need a complete overhaul. A great place to start is by focusing on the basics (3).
Here are some ways to do this:
- Focus on whole foods like fruits, veggies, whole grains, nuts, fish, and chicken (5).
- Drink at least 8 cups of water per day (6).
- Go to bed early enough to get at least 7 hours of sleep (5).
- Track your meals and habits using MyFitnessPal (7).
Little things you do every day can really add up, helping you feel better and stay on track with your long-term goals.
About the Experts
Samantha Cassetty, MS, RD, is a nationally recognized food and nutrition expert, media personality, nutrition consultant, and author. Cassetty is a former nutrition director for Good Housekeeping and the co-author of the book Sugar Shock.
Stephanie Nelson, MS, RD, is a dietitian and is MyFitnessPal’s in-house nutrition expert and nutrition scientist. Passionate for promoting healthy lifestyles, Stephanie graduated from San Diego State University with a focus on research and disease prevention.
Revisit Your Routine (and Simplify It if Needed)
Sometimes, falling off track isn’t about a lack of motivation—it’s about burnout. It’s hard to stick to overwhelming and rigid routines (8). If this feels relatable, it’s time for an adjustment.
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Take a step back and ask yourself: Was my plan realistic for my schedule and energy level?
If every meal had to be homemade or every workout had to be 60 minutes of HIIT, you might have accidentally set the bar too high. You don’t need to be super strict about food and workout rules to lose weight or get healthier (5, 8).
Here are some ideas to help you simplify your routine:
- Choose one meal from MyFitnessPal’s Meal Planner to cook this week.
- Prep veggies to snack on.
- Swap a long workout session for a 20-minute walk, yoga, or pilates routine.
- Pack lunch one extra day instead of eating out.
- Pick one meal this week to practice eating slowly and mindfully, without distractions.
- Try going to sleep 15 minutes earlier.
If you’ve been logging meals on MyFitnessPal, take a look back. Patterns can tell you a lot. Is there an opportunity to eat more veggies? Are you meeting your macro goals?
Tools like MyFitnessPal’s Meal Planner can help you create a more doable plan moving forward. Start with one meal—say, Sunday dinner—and build from there.
Focus on One Consistent Meal or Habit First
When you’re trying to get back into a routine, it’s easy to feel like you need to change everything at once. “Setting a goal for yourself weekly, and then tracking how you do against that goal, is an easy and meaningful way to make real progress,” says Stephanie Nelson, MS, RD, and lead nutrition scientist at MyFitnessPal (9).
So, start small and choose one area to focus on (9). If lunch is a sticking point, try planning just your lunches for the next week.
Once that feels manageable, you can build from there. Maybe you add a couple of dinners to your plan next week or focus on prepping snacks that help keep your energy up through the afternoon.
Using the Weekly Habits feature can also be a great, no-pressure tool to keep you focused and accountable. Choose one habit you want to focus on–say, boost your fiber intake or reduce added sugars–and allow notifications to get a friendly nudge.
Get Back to Meal Logging—Even Imperfectly
“Food tracking breaks down your bigger goal into smaller ones that you can attain in manageable chunks, and it keeps you motivated by showing you how far you’ve come,” says Nelson (7). So, if you’ve fallen off track, try logging part of your day—like lunches or snacks–for starters (7).
A small step like this can still provide helpful clues (7). “Many people log their food to track calories, but approaching logging that way misses a huge opportunity. Logging is about learning,” says Nelson (7).
For instance, maybe you realize you’re going too long without eating, or you’re missing protein at certain meals. “This information allows you to make small adjustments and then measure the impact those changes have on your overall progress,” Nelson explains (7).
Thankfully, MyFitnessPal has tools built into the platform that make it easier than ever to log.
Here are a few ways to stay on track with logging:
- Scan barcodes on packaged foods
- Create meals that you eat on repeat
- Use voice logging to quickly add meals
If you’re using the Meal Planner, it gets even simpler. Once your meals are planned, you can log them with one click rather than entering every ingredient. “By using Meal Planner, you can review meals you love and commonly eat, and notice how they contribute toward important nutrition goals,” says Nelson.
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Don’t Wait for Monday
It’s tempting to say, “I’ll start fresh on Monday,” but Monday isn’t magic. Progress starts whenever you do.
Research shows that getting started sooner—even with something small—can reduce the mental burden of having a task hanging over your head (2). This suggests that taking immediate action helps free up mental space and makes it easier to stay focused on your goals (2).
Don’t plan a full comeback for next week. Try one of these easy actions right now:
- Swap soda or juice for water one day (5, 6)
- Log a meal in MyFitnessPal (7)
- Add one fruit or veggie to your plate (5)
- Write down one thing you’re proud of each day (5)
- Choose a recipe to cook (5)
These tiny choices add up, and they reinforce that in order to make progress, you just need to start (2).
Frequently Asked Questions
How can I restart my healthy eating habits after a period of poor choices?
Start by taking one small, positive step today—like drinking more water or planning your next meal (9). You don’t need a full reset to get back on track (2). You just need to start (2).
How do I handle cravings for unhealthy foods when trying to get back on track?
Cravings are normal, especially if you’ve gotten into the habit of eating more sugary and salty foods. Including balanced meals and the right snacks can help reduce cravings over time (5).
Is it necessary to follow a strict diet plan to achieve my health goals?
It’s not only not necessary, but I don’t advise it. Strict diets are hard to maintain, so they can end up backfiring (8). Instead, focus on building flexible habits that fit your lifestyle so you can maintain them over time (8).
How can I stay motivated to pursue my health goals after a setback?
Setbacks are a normal part of a weight loss journey (5). Start by returning to one small habit like choosing a meal to cook (9). Don’t forget to celebrate small wins–they help strengthen your confidence that progress is possible (4).
What role does sleep play in getting back on track with my health goals?
It’s hard to maintain healthy eating habits if you aren’t sleeping well (5). Inadequate sleep interferes with appetite-regulating hormones, increasing hunger and delaying fullness (5). It also promotes cravings for less healthy foods (5). So, sleep is a priority and goes hand-in-hand with healthy eating (5).
How important is hydration in maintaining a healthy lifestyle?
Drinking enough water supports nearly every function in your body, playing a role in digestion, metabolism, joint health, and managing hunger (6).
Can meal planning aid in getting back on track with healthy eating?
Yes—meal planning helps reduce decision fatigue, keeps you consistent, and makes healthy choices easier to stick to (10). One study found that people who meal-planned ate more fruits and veggies–a habit that can help you lose weight and promote better health (10). Meal planning was also associated with a lower risk of obesity (10).
What should I do if I experience a weight loss plateau?
Plateaus are common and can be a sign your body is adjusting (5). You can try increasing your strength training and gradually lowering your calorie intake to support your lower body weight (5). Here’s where to learn more about what to do when you plateau.
The Bottom Line
Falling off track happens to everyone, and it doesn’t mean you’ve failed. Instead of waiting for the perfect time to start over, shift your focus to simple, sustainable actions you can take today (9). If your routine feels overwhelming, simplify it.
One consistent habit—like planning your lunches or setting a timer to stand every hour—can help you regain momentum without the pressure of doing everything at once (9).
Tools like MyFitnessPal can help make it easier to stay organized to tackle your goals, even on busy days. Logging meals, even imperfectly, can help increase awareness and give you helpful insights to guide your next steps.
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