10 ways to get your weight loss back on track

Don’t let a minor setback unravel all your great work. Here are our tips for getting back on track with your weight-loss and health goals.
Published 31 March 2021 | Updated 1 July 2024

How to refocus and reset

Just ask any WeightWatchers® member, what makes people successful? They will tell you it’s not about perfection, it’s about sticking with it. No matter what, setbacks happen and that’s okay – it’s what you do after that matters. Here are 10 tips for getting back on track when a setback happens:

1. Start straight away

If you do have a setback, it doesn't mean you've messed up the day, week or month. Put it behind you and get back on track at your next meal. Don't wait until the next day or week.

2. Get support

Finding structure and encouragement quickly is key to getting back on track. Whether it's jumping on a live chat with a coach in the WeightWatchers app or simply chatting with a friend on the phone, getting the support you need matters.

3. Connect with others

Visit Connect on the app for support from other members. You can see the progress of other members and get advice and support. It's crucial to realise you're not alone and that plenty of others are going through the same thing.

4. Go for a walk

This is not the time to punish yourself at the gym. This is a perfect opportunity to go for a walk and ease back into exercise. Plan for a bit more exercise over the next couple of days and build up slowly.

5. Recommit to your goals

Have you been neglecting to monitor your progress? Stopped tracking? Missed your weekly weigh-in? Recommit to getting back to it! Choose a new WeightWatchers recipe to try each day or week and have fun cooking and enjoying food. It's about finding what works for you.

6. Affirm your affirmations

Remind yourself of your goals with affirmations. Take responsibility for the setback and take responsibility for getting back on track. Look at the long term and decide where you want to be one month from now and don't let anything stand in your way.

7. Don’t overcompensate

The worst thing you can do is try to make up for a setback in one hit. If you are thinking of skipping breakfast because you had too much pizza the night before or only eating a fraction of your daily Points Budget – you’re only going to end up feeling deprived.

8. Forgive yourself

Learning how to forgive yourself and accept these lapses is a valuable part of the journey, and crucial to long-term success. The quote “There’s no such thing as failure, only feedback,” reminds us that disguised in every setback is a learning opportunity from which we can gain valuable insight.

9. Do something positive

Whether it's dancing around your living room to music you love, reading a few chapters of your book or laughing with a friend, do something that makes you feel good! By getting into a positive mindset, you'll be ready to get back on track.

10. Just keep swimming

Well, not really swimming, but anyone who’s seen Finding Nemo will know what we mean! It’s about continuing to move forward no matter what happens. It’s about consistency, or what happens most of the time, that matters.