How To Get Back on Track if Things Don’t Quite Go To Plan


Written by Mel Kent

May 15, 2018

So there you were, coasting along perfectly in the Fat Loss Protocol, when all of a sudden, “OOPS!” – an off-limits food or beverage item ‘accidentally’ made its way into your mouth.

Be it a handful of nuts, a lick of ice cream, a packet of biscuits or a glass of wine, we can guarantee we have heard it all before and you are not alone! While some people are able to pick up where they left off and get right back on track, others find that this one ‘blip’ on the radar quickly turns into a downward spiral that leaves them feeling guilty, unwell and out of control.

So What Can You Do To Get Yourself Back On Track?

If it was a one-off mistake or calculated decision, the answer is easy – just get those Phase 2 blinkers back on and keep going as if nothing ever happened. You may find that you have some immediate or delayed inflammation on the scales, and you could potentially stall for a week or more even after getting back to your Phase 2 safe foods. However, just remember that any gains on the scales are fluid at this point and not fat. You may also need to be patient and wait for your body to get back into fat burning mode, but rest assured, it will happen!

If however, you have found that eating off plan has led to a downward spiral of non-Phase 2 food and drink choices or binge eating, it may take a little longer to get back on track. But all is definitely not lost! Here are some things that will help:

  • Remember your ‘why’. Get out a pen and paper and jot down the reasons you are doing the protocol. It has to be more than ‘I want to lose weight’. Really think about your reasons for wanting a healthy new body and life. Perhaps you want to be able to bend down and tie your shoe laces with ease. Perhaps you want to be able to get outside and play with your kids. Perhaps you’d like to be able to swim at the beach without feeling self conscious. Maybe you would like to be able to reduce the amount of medication you are on, or identify foods that you are intolerant to. Whatever your reasons, make sure they are yours, that they mean something to you, and that you are very clear about them.
  • Examine your situation with fresh eyes. Have a look at the circumstances leading up to you coming unstuck. Were you in control of your thoughts and decisions? Was eating off track worth it? If presented with the same or similar situation again, is there anything you could or would do differently? This is a fantastic way to objectively gain insight to your behaviours surrounding food…remember, there is no place for guilt in this situation. What’s done is done, and the best way to move forward is to take a step back and assess the situation.

    Consider what you could do the next time you find yourself in an unexpected situation. What other options might there be to help you stay on track (pre-prepare meals/eat before you attend a function, etc)?

  • Remove all temptation. Whether this means cleaning out your fridge and pantry of anything that may tempt you, or clearing your calendar of social events, now is the time to remove any temptation in order to set yourself up for success.
  • Get organised. Do a meal plan and prep all your meals and snacks for the next week. This will make your days very straightforward as you will know exactly what you are eating when, eliminating the possibility of becoming too busy or being caught out without any readily available Phase 2 options. Preparation really is key to staying on track!
  • Lastly, get support! Reach out on our Facebook group where you will get lots of support and encouragement to stay on track. As I said, I can guarantee you are not alone, and sometimes having others share their experience – especially when they have gone on to have incredible success – is just what you need to inspire you on your own journey. If you aren’t feeling up to sharing on the group page, please feel free to email myself or Leanne privately at  – we are more than happy to support you and help you get back on track if needed.

If you are having trouble staying on track due to a busy social life, here is a blog with tips on how to stay on track when socialising.

If you have come unstuck recently, I certainly hope this encourages you to reach out for support and to pick up where you left off. Remember that you have everything that you need to succeed right at your very fingertips – information, a plan, extra resources and support – all you need to do is utilise it!

Happy Changing Habits!

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