Fallen Off the Wagon? Here’s How to Get Back On Track

Hi, Coach Jeri here!

In my many years as a coach, I’ve often heard people say, “I’ve fallen off the wagon.” Most of us will slip up at some point on our journey—and that’s okay. As we’ve talked about many times, we strive for progress, not perfection.

‍

The 80/20 rule:

Personally, I’m not a fan of the phrase “falling off the wagon.” It originated from Alcoholics Anonymous, where a single drink can set off a dangerous chain of events. But food is different—we have to eat. We don’t get to opt out of meals. That’s why the best approach to weight loss is a sustainable one, like the 80/20 rule: 80% of the time, prioritize healthy, whole foods and follow your program. The other 20%? Leave room for flexibility—whether that’s a holiday treat or a special night out. Use your weeklies, enjoy the occasion, and track what you can.

This balanced mindset is far more sustainable than chasing perfection or sticking to a rigid, restrictive food plan. And here’s the key: tracking through the 20% keeps you grounded. A small slip doesn’t have to spiral into guilt—and often, the guilt does more harm than the actual indulgence. Instead of getting discouraged, take a moment to reflect. Identify your triggers, remind yourself of your goals, and gently return to your healthy habits. Skip the negative self-talk. Don’t let one off day turn into a lost week. This is exactly when you need your community the most—we’ve all been there, and we understand.

And most importantly, don’t punish yourself by overeating even more. I just got back from vacation, and yes—I indulged a bit. But the very next morning, I got up and made my go-to healthy breakfast. That’s the key: draw on your past successes like a backup plan to get yourself moving forward again.

‍

Here are a few ways to gently reset and start fresh:

1. Acknowledge the slip—but don’t beat yourself up.
2. Identify the trigger. Was it stress? A holiday? A last-minute event? Awareness leads to better planning next time.
3. Reconnect with your “why.” Remind yourself why you started this journey in the first place.
4. Set SMART goals—Specific, Measurable, Achievable, Relevant, and Timely.
5. Start tracking again. It’s the best tool for awareness and accountability.
6. Avoid “deals” with yourself. “I ate too much yesterday, so I’ll skip meals today.” Nope! Each day is a fresh start.
7. Don’t treat slips as catastrophes. They’re a normal part of making lifestyle changes. What matters most is how you respond.
8. Keep it simple. Don’t get lost in carbs vs. calories vs. macros. Focus on eating balanced meals. Complication often leads to overwhelm, which leads to giving up.

‍

Sometimes, focusing on overall health—better sleep, more energy, improved mood—is even more motivating than just focusing on the number on the scale. Life will always throw us curveballs. No one lives in a problem-free world. But setting small, meaningful goals and creating backup plans helps us stay consistent day by day. And let’s be real—no amount of ice cream has ever fixed an illness, a bad day, or a broken heart.

As summer approaches with BBQs, graduations, vacations, and tempting treats, remember to embrace the 80/20 mindset. Give yourself permission to enjoy without guilt. Let go of perfection. You’re human, and that’s enough.