How to Get Back On Track Towards Your Leaner Body

Have you already give up from your new years resolutions of getting that leaner body? Don’t worry you’re among the 80% of people that have given up too. Here is how you can get on track regardless of what happens.

Most of us give up just before hitting our health and fitness goals. People just give up after 2 days and said they’ve tried that. Or they have one bad meal in the first 3-7 days that they’ve been on a diet or they miss one workout and they just throw up their arms in a stink and think it’s all over.

Unfortunately, what happens when we don’t get out goals or have a few bad days, most of us kick ourselves so hard that we slip back into our old habits. Which may lead to a weekend or even months of eating our emotions.

Before we know it we’re fighting that exact same battle from back at the bottom of the trenches, rather than fighting out of it just meters away from grabbing the victory flag.

So how do you get back on track after binge eating or dieting and weight loss failures?

Review, Re-align and Reset.

Just follow my “Triple R” technique, before slipping back, each time. Consciously know that you are slipping before it get’s any worse and apply Triple R. You do know you are doing it so let’s be real here, and use or intelligence.

Provided you’ve set your goals and are aware of what you want, all you need to do is sit down, breathe and reflect on what you have achieved already. And then, if you can, do this exercise with pen and paper every single time you feel like giving up for more than 5 minutes.

You can also do it in your head, but taking a 5 minute timeout and journal-ling your thoughts seems to be the best way, that’s worked for me and my clients.


STOP and Review where you at in term of getting, your goal. Mark yourself out of 1 to 10, where you are from hitting the goal. Then mark yourself again where you were when you first started. This is to see just how far you’ve gone, and more importantly give yourself a pat on the back and reward yourself for getting that far.

No matter how little or big your progress might seem to you. The fact is that you started, so you’re already ahead of your game.

Now ask yourself, what can I do differently, that I haven’t tried before that will get my goal? Maybe it’s just a matter of reviewing your position and getting back on track in taking actions you where previously doing, but had stopped.

You must also review what you have (not what you don’t have). If you’re focusing on the “lack of X” then you will probably get more of that lack (i.e. lack of energy, lack of time, lack of money, lack of support).

Focus your attentions on what you have, and how you’re going to get there, and remove self doubt trash talk completely from your language.

Consistency in actions is the key to any goals, so if you haven’t been consistent be honest with yourself. Once you have reviewed the situation, start to realign yourself.


You’ll need to re-align your thoughts with your goals. The fact that your goals haven’t been achieved yet may have allowed some self doubt, dis-empowering beliefs and general negativity creep into your thoughts.

Simply envision what you wanted in your health and body, and focus on it for a moment and feel what it would be like if you achieved it. Once you have done that all you have to do is switch the way you feel and zoom in on the picture and the way you would feel when you get your goals.

Positive beliefs about yourself and abilities will help you perform the actions required for a positive outcome. Conversely, negative thoughts will cause a poor outcome, so ensure you mind is aligned with what you want.

Once you have re-aligned it’s time to reset.


Lastly but surely not least, start taking ACTION again. Go ahead now, immediately, TODAY!

Check out you plan (I’m assuming you had a plan) and get back on track with consistent action to getting your goals.

If you don’t have a plan, then draw up a simple one page planner of the minimum daily actions (eg. 3 action steps) you need to take to achieve your goals.

For example:

  1. 20 minutes high intense cardio tonight after work at 5.30pm.
  2. Drink 2 litres water throughout the day.
  3. Food preparation of 5 meals at 8am, ready for the rest of day.

The more specific you are the more likely you will do them. Notice how, I’ve listed numbers (quantity and times) and not just – Do cardo, drink water and prepare food?

Tick them off at the end of the day, and then spend 1 minute at the end of the day to write your minimum daily actions for the next day.

Remember you are now in a better position than when you started, so it’s just a matter of resetting your engine and finishing the race. Keep site of the finish line, and take off from where you started to slide, rather than the start line.

Whenever you feel you’re starting lose grip, remember to review, re-align and reset and get back on track to your leaner body. Once you practice these principles then you will be able to snap up your goal from where ever you are in your journey.

Read about another ‘R’ that is crucial to you success here – Response-ability.


As a Trainer and Coach for over 10 years now, I've helped many people reach their goals as well as achieve my own including having lost 35kg. I'm my very own guinea pig when it come to achieving a fitter, healthier life and now I'm here to help you. Start by signing up to the Really Really Fit newsletter, Free Book and Video training that will change your mindset and life.

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