Here is a blog that may help you get back on track. It was written by PinkHope.
As I poke around in the blogs and forums I find a common theme. People get off track and flounder in the doldrums. For many, if they don't get back on track quickly, they lose heart and give up. I hope you will print this list out and stick it on your refrigerator. Even if you haven't "fallen off the horse" yet, you well might in the future.
"The Fast Fifteen"
1. Do this NOW, not tomorrow, not Monday, THIS MINUTE! 2. Throw the rest of that candy bar, cookie, or whatever you are munching on as you read this IN THE TRASH. 3. After you print this out, get up and do ANYTHING active for 10 minutes - even if it's sweeping the floor and carrying the trash out. JUST MOVE! 4. If there is a meal left in the day - plan a healthy one. If it's nighttime plan tomorrow's food NOW. 5. If you don't have healthy choices in the house make a grocery list NOW. 6. If you have had dinner - go floss and brush your teeth. 7. Open up your nutrition tracker (Start Tab - Nutrition Tracker) and HONESTLY log everything you have eaten today. Log every bite you eat accurately for the next 7 days and do not exceed your maximum calorie range. 8. First thing in the morning get on the scales and record that number. You may need to see that number if you have been avoiding them. 9. For the next 7 days you MUST move everyday in addition to your normal activities. Aim for 15 - 20 minutes. The more you get your heart rate up the better, but any exercise is better than none. Interval sprints of aerobic activities will help your metabolic rate rise. (30 seconds is what I aim for 3-5 times in any given exercise session) 10. Try to eat 3-5 fruits or vegetables every day (the more colorful the better - i.e. spinach, carrots, broccoli, green beans, grapes, apples, oranges, blueberries). 11. Watch your sodium intake - avoid processed foods, frozen dinners, eating out and try to skip the table salt (trust me, you will be getting plenty without it). 12. Drink your water - 64 oz minimum. 13. Do not eat at your desk, in the car, or on the sofa. NEVER keep snacks on your desk - just water! 14. One day of the next 7 devote 1 hour to aerobic exercise. (15-20 minutes 6 days 1 hour the 7th). 15. Blog, journal, or post in a forum daily for the next 7 days so that you are accountable to someone and can visually SEE your failures and successes to help you the following day.
If you will commit to these 15 things for the next 7 days you will get back on track quickly. It's really not a hard list. Yes, it involves some thought and a bit of time, but aren't you worth it?
Press On! 3512 days ago
Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.