 Welcome back to my channel and welcome if you're new here. Thank you so much for clicking on today's video My name is Jen and I am a certified nutrition coach and I'm currently on the WW or Weight Watchers blue plan in today's video I'm going to share with you ten tips on how to get back on track how to get back to healthy eating healthy lifestyle How to get back to exercise intentional movement? I'm going to share with you ten pretty easy And maybe some tips that you just never thought about when it comes to getting back on track Make sure that you are checking out the description box down below this video Just click the little drop-down arrow right about there and it'll open up the description box You are going to find my nutrition coaching website Make sure you check that out as I offer several different versions of nutrition coaching everything from one-on-one to a macro calculation figure out exactly what you should be eating macros Points and calorie wise and I have a private Facebook group that you can join with a monthly membership as well So check that out down in the description box I'd love to help you on your healthy lifestyle journey also in that description box You're going to find links discount codes to my favorite things and also the link to head over and join my public Facebook group gents WW tribe We'd love to have you come over and join us in that community It's a super fun place to be also if you are new to my channel and you haven't yet subscribed Make sure you're subscribed and your bell is turned on so you don't miss a single video I do upload most days of the week and I share lots of tips and tricks Recipe videos weigh ins grocery hauls all the things so head on over and join us here on YouTube Give this video a thumbs up if you love these tips and tricks and you find them helpful It really helps my channel and of course I appreciate it So let's jump into 10 tips to get back on track Blame it on the holidays blame it on the season change blame it on quarantine Or maybe you're just too busy to really give a rip about what you're eating What calories you're eating you're not tracking and honestly you don't really care Well, it's time to reverse that thinking and get back to a healthy lifestyle healthy eating I promise you're going to feel a lot better and you're gonna get a little bit closer to your goal It happens to every single one of us guaranteed There has been a time throughout our weight loss our healthy journey that we have actually gotten off track Maybe it was a vacation Maybe it truly was that you just didn't care for a short period or even a long period of time The most important thing is to stop eating yourself up and just get right back on track So I want to share with you today 10 easy tips on how to do just that tip number one Don't turn getting off track or this relapse into a moral issue. You're not a bad person You're not destined to always be overweight just because you slipped up it happens life happens quarantine happens and things happen Where we just get off of track, but again, most importantly, don't beat yourself up. This isn't a moral issue This doesn't define who you are as a person. It's simply a slip up Instead think of it as a setback or a way to develop some coping skills set yourself up for success and just get back on Track tip number two is learn learn from the experience of getting off track If you fail to recognize what caused you to get off track on the first place Chances are you're just gonna fall back off track again I recommend that you take a notepad in a pen and you write down a list of situations or Feelings or environments that trigger you to overeat and once you've written down those items next to it Write down a plan of action. What are you going to do next time? You are in that situation or have those feelings or in that environment. What is your game plan? What are you going to do the next time that that happens? For example, if snacking before dinner or well-cooking dinner is your downfall Set up a game plan to make sure that you're having an afternoon snack before you start preparing dinner Set yourself up for success. Make sure you're not overly hungry Don't go from lunch to dinner without a snack Have a snack a half an hour an hour before you start prepping dinner Even if it's a small snack, it'll help prevent you from falling into that same pitfall of snacking While you're preparing dinner number three is so important And that is don't punish yourself for slipping up with hours in the gym or starving yourself for the next day Days or next week now Let's be real hours in the gym or starving yourself and only eating 500 calories for the next day days are weak Yeah, you're probably going to lose weight, but it's not a healthy way to do it It's not sustainable and you certainly can't do this to yourself every time you have a minor slip up Not to mention chances are as soon as you start eating again or stop exercising for hours You're going to gain that weight back set yourself up a pattern of success Don't sell your set yourself up a pattern of unhealthy eating unhealthy exercise and unrealistic goals You're just going to create a cycle of gaining and losing and gaining and losing And you're also going to set yourself up to have anxiety when it comes to food Let me tell you there are so many more things in life If we're gonna have anxiety to have anxiety about then food So don't go to the gym for hours. Don't restrict your eating Just get back on track eat like you did before exercise like you did before and I promise you're going to develop a much Healthier approach to slip ups number four is take a look at the big picture Just remember that weight loss is calories in versus calories out and it requires a decrease in calories over a period of time You didn't gain 50 pounds overnight and you're certainly not going to lose it Really take a look at your food intake over the course of a week or a month rather than every single day Look at patterns and cycles. Don't focus on how you did that day Focus on how you did that week or that month the same goes for weighing yourself Don't focus on your daily weight Our bodies can fluctuate several pounds in the matter of hours more or less days Take a look at the overall weekly picture by weekly or monthly However, often you weigh yourself take a look at the big picture rather than focusing on the small picture The big takeaway is remember you're going to have slips up There's peaks and valleys throughout an entire weight loss journey Just get back on track and you'll be able to make up for it with the next meal or the next day Don't stress out and be really hard on yourself for the small picture again Take a look at the big picture and the overall goal that you have when it comes to your healthy lifestyle and your weight loss Number five is renew your motivation when we slip up on our diet or our healthy lifestyle It's a sign that maybe we're getting bored or we're getting complacent or comfortable Where we are in our eating plan or exercise or a healthy lifestyle When this happens sit down and really reflect on how are you feeling when you first started your weight loss journey or your health Journey how motivated were you what caused you to be happy and excited about that journey? Take a look at that and really reflect on that and implement that back into your life If joining that gym new exciting gym made you excited about exercise again Maybe it's time to look at another type of exercise or maybe switch up the gym that you're a member of Maybe if switching to Whole Foods made you so excited You couldn't wait and now you're tired of Whole Foods and you'd like to have a process cookie or bag of chips Do just that remind yourself what it was that got you excited in the first place And that's going to help your lifestyle your weight loss your diet your exercise feel a lot less mundane Number six is make sure you plan ahead to keep your hunger at bay when we find ourselves starving Marvin It's a lot easier to overeat That's why it's important to set yourself up for success have snacks on hand in your desk drawer at work in your purse in Your car readily available to you when you open your pantry or fridge those healthy snacks are the first things that you see You don't have to just eat breakfast lunch and dinner if you find yourself hungry between meals have a snack Make it a healthy snack, but nonetheless have a snack Create a snack pack for when you're away from home in your desk drawer Have a little bag full of your favorite snacks Maybe some dried fruit fresh fruit nuts trail mix granola Maybe some baked chips that you absolutely love just make sure that you have healthy snacks available and that they're at Eye sight so it's the first thing that you reach for don't put the Oreos at your eye sight and your healthy snacks on the top shelf of Your pantry make sure that they're ready. They're available and they're within view number seven is so Incredibly important and that is do not deprive yourself Do not cut out any foods when we restrict ourselves from specific foods. We take away carbs We take away high-fat foods that can be the leading cause to binge eating We can overdo it when we get our hands on those foods that we've eliminated or restricted from our diet Just make sure you're eating a balanced diet and you're not eliminating or restricting yourself from any foods or any food groups This goes for foods that are considered unhealthy and just remember there are no good foods or bad foods All few foods are fuel for your body So some tips and tricks may be instead of having that pint of Ben & Jerry's ice cream reach for a lower calorie lower fat option Maybe an enlightened bar or a Yasso bar or maybe a pint of low-fat frozen yogurt Or what if you're really really craving a candy bar instead of buying the king-size candy bar the full-size candy bar Pick up one of the miniature size They sell those year-round not just in Halloween, but year-round you can find miniature versions of candy bars or Worst-case scenario buy a full-size candy bar cut it in half have half of it and put the other half away Don't deprive yourself. This is the leading cause to overdoing and binging Number eight is don't stop moving don't stop getting in physical exercise Even if you can't make it to the gym just schedule doesn't permit or maybe you don't have the financial means to join a gym It is free and easy and good for you to head outside and take a 20 minute walk If it's cold and snowy and rainy do laps around your house for 20 minutes house walking is actually proven to be a great form of Exercise exercise not only helps you burn those extra calories you ate when you were off plan But it helps with boredom and it enhances your mood So take 10 minutes 20 minutes and get a little bit of exercise in especially When you're feeling hungry or triggered to snack number nine is find an accountability partner I think this is so incredibly important. That is where myself as a nutrition coach can come into play for you Let me be your accountability partner Let me be the person you reach out to when you're struggling or before you fall off the wagon Let me guide you give you tips and tricks set you up for success when it comes to macros calories and points and being part Of my private Facebook group will be such motivation for you You're going to have a slew of accountability partners. This is so important We certainly don't want to text our tracker to our accountability partner when it's way over our points calories and macros We don't want to have to tell our accountability partner every day that we've fallen off the wagon Are we ate too much or ate too little or didn't exercise? It's a big motivation factor It's a big way to keep accountable So let me be as your nutrition coach also your accountability partner and of course your friend So definitely take advantage of my coaching options again My website is in the description box and lastly number 10 is change up your routine Sometimes we just get bored we get bored with our routine whether it be our food routine our exercise routine our healthy habits routine We can get bored and sometimes we just need to change it up to become more motivated So some ways that you can do this is maybe try a new exercise class or maybe try a new piece of equipment at your local gym Try a new healthy food. Maybe you thought that you would never ever ever like eggplant. Try it It may become one of your favorite foods. Try something new It's always exciting and motivating and re-energizing to have something new That's how we fill when we get new clothes a new car a new house a new pair of shoes Do that same thing and have those same feelings when it comes to your lifestyle It re-ads that spark and again keeps you from getting bored. So that's what I have for you today 10 pretty easy tips to get back on track again. We're all gonna get off track We're all gonna fall off the wagon. We're all gonna make a mistake during our weight loss or a healthy lifestyle journey It's going to happen. So take these 10 tips take advantage of them and use them when it does happen No matter how often that is to get back on track. Be patient with yourself Give yourself grace and remind yourself of how far you've come. I hope these 10 tips really helped you today I hope that you can use these in the future when you feel like you need a little bit of motivation to get back on track Again, make sure you are checking out that description box for my nutrition coaching website discount codes links to my favorite things and head on over again and join my public Facebook group Jens at WW tribe. We'd love to have you over there if you are new Thank you so much again for stopping by if you're a returning subscriber You know, I love you make sure that you are subscribed and that your bell is turned on so that you don't miss a single video Again, I do upload most days of the week and I have tons of tips and tricks to share with you So definitely make sure you're subscribed thumbs up this video if you enjoyed it and of course leave your comments down below Let me know if you have any questions or if there's anything that I can help you with Or if you have questions on my coaching. Thank you guys again so much for watching. Let's do this Let's be successful and stay on track and I'll see you next time. Bye guys