Getting Back on Track

I totally messed up…

What happens next determines your progress and success. Mistakes happen - the power is yours to decide how you respond.


You told yourself it would just be one cookie and the next thing you know it has been two days of eating sugar-containing foods...sound familiar? When doing some sort of diet or food challenge, like the No Sugar Challenge, it is very common to feel like a failure if you deviate at all from the plan. Our Registered Dietitians are here to tell you this is a normal feeling, and that you are not alone! Here are some tips and tricks on how to “get back on the horse” after feeling like you have fallen off track with the No Sugar Challenge.


Don’t Beat Yourself Up

Just because you had one meal or multiple meals with added sugar, intentionally or unintentionally, does not make you a failure. This just means you are human- not to mention a human that is choosing to make positive changes in your life. You should never feel guilty or ashamed for trying - you should feel proud! Being hard on yourself or acting negatively does more harm than good because it makes finding the motivation to continue that much harder. Accept what happened, practice giving yourself forgiveness, and move on.

Applaud Yourself

One of the hardest things about getting back on track is thinking that you have lost all your progress thus far – but this could not be farther from the truth. Every time that you start, you are making progress that you cannot lose. When you make mistakes and learn from them you are making progress! Every single decision that you make to eat something without added sugar is worth celebrating.

Learning Opportunity

Instead of dwelling on the fact that something went wrong, try changing your mindset to figuring out what went wrong and why. As we try new things it is inevitable that mistakes will be made, but if we choose to learn from our mistakes it can help develop and improve new abilities and skills. If you can change the way you think about mistakes, you will be more willing to accept challenges and endure through difficult times.

Jump Right Back in

There is no better time to “get back on the horse” after falling off than now. Don’t tell yourself you will start again tomorrow or next week...jump right back in! Take it day by day, meal by meal, and be consistent. Don’t let one meal dictate your healthy habits going forward. Remind yourself why you started this challenge in the first place, how many positive changes you’ve made so far, and never lose sight of that.

With the No Sugar Challenge, or any kind of lifestyle changes you decide to make, remember that making mistakes is human and that you are never alone. When you build up the motivation to start again, you will not be starting over but instead you will be picking up where you left off, and therefore still continuing towards your wellness goals.

If you need more support getting back in the swing of the challenge or would benefit from some additional meal or snack ideas, call 425-776-0803 or 206-309-3966 to schedule an appointment with one of our Registered Dietitians at either our Lynnwood or Fremont locations!