1. Get your mind right

This is half the battle. If your head isn’t in the right place and you are not ready to make changes, you won’t, it’s as simple as that. You need to make a choice. You have to want to change. So ask yourself, are you ready to change? If not, why not? If you need more of a hand with this one, check out this blog http://www.blueskyfitness.com.au/its-just-all-in-your-head

2. Don’t be on a diet

When most people are on a diet they think they are going to miss out on something. That the food is going to be boring, too hard, tasteless, they will be hungry, moody.

It’s time to change your mindset. Don’t start a diet, instead it’s a healthy lifestyle change. One that will help you make healthy choices for the rest of your life. Eating lean, eating clean, eating natural healthy foods allows your body to get the nutrition it needs and will also get the body you are after.

I tell my clients to be good 80/90% of the time. When you eat clean (no processed crap foods, have lean protein, a good fat and good carbs at each meal (including any snacks) and watch your portion size and you will see results. You are allowed ‘cheat’ meals/snacks, but don’t do it out of habit, or just to have it, actually listen to your body.

If you find you are out at a party, function etc and you are put in a tough situation with food/drink, ask yourself if ‘it’s really worth it’. How will you feel tomorrow, or how will you feel if you eat it/drink it.

3. Have a think about why you fell off the wagon in the first place

Are you stressed? Are you busy? Are you tired? Whatever the answer is, write it down and try and come up with solutions to fix them.

Will eating healthier and getting back into exercise make it easier – time out for you, more nutrients in your body, earlier nights etc?

4. Set yourself a new goal and make sure its SMART

* Be SPECIFIC – Lose ???cm from my body

* Be MEASUREABLE – might be your measurements, or running a certain distance, or running a certain pace.

* Be ACHIEVABLE – do you really believe you can achieve the goal? You need too!

* Be REALISTIC – think about what you want to achieve in your time frames, your lifestyle and your commitment level

* Be TIME BASED – 1 month, 3 months, 6 months, 12 months.

Write down how you will reward yourself when you achieve your goals. Eg – A pamper day, shopping spree, holiday etc

5. If food is your issue..

It’s time for a cupboard/fridge clean out. Get rid of the crap in your house, go shopping and fill your pantry/fridge with nutritious goodness. If the crap food isn’t there, you can’t be tempted.

6. If exercise is your issue…

Get off your butt NOW and go and do something – go for a walk, go up and down the stairs 10 times, go for a swim, get off your butt! Get up early tomorrow and get back on your exercise bandwagon and start from scratch again tomorrow!

7. Get rid of the guilt, what’s done is done.

You can’t change the past, but you can change the future, so get to it. Positive attitude, move on, and make healthier choices from now on!

8. Take stock of how you feel right now and how you don’t want to be in this place again!

Remember how low, sad, guilty you are feeling now, probably because you feel out of control and feel like a failure. You don’t want to feel like this again right? Well only YOU can change that.

9. Have a plan in place if you find yourself slipping…

What is your plan? What are your goals? How are you going to change your thoughts/mind so that you don’t get back to a bad place? Write down some triggers – get busy at work, get stressed at work, friends coming to stay, busy time of year, lots of parties etc – well YOU are the only person that can set your boundaries. YOU are your boss. If you let these things happen they will, if YOU let yourself slip back into unhealthy eating, no exercise etc, you can only blame yourself. Get your priorities right.

Happy, healthy YOU, Happy healthy everything else.

10. Stop making excuses and just do it!

Forget the excuses, they are a load of rubbish. Think of solutions, no excuses. There is always a solution, you just have to want the results badly enough. Toughen up!

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  • I fall off all the time. The best thing you can do is forgive yourself, move on, get over it and get back on. It won’t kill you


  • I fell off today…..I had a piece of caramel slice :,( it was yummy as! I’ll be back on the wagon tomorrow so don’t sweat it :)


  • For me, I need someone to be accountable to./ Yesterday I went to my doctor and have booked in again for a months time. I will be getting blood tests done – cholesterol, iron, Vitamin D – so we will have the result to discuss and well as how my weight loss is going. I feel that if I can have a “witness” to my weight loss and change to healthier habits, I’m more likely to stick with it.


  • Some great tips.


  • Being emotionally and mentally ready definitely comes before the actual physical loss. Great tips.


  • yeah don’t put it off because the longer you wait, the longer you feel bad about it


  • Perfect sensible advice, I think most of us can relate falling off the wagon when on a diet, don’t beat yourself up, keep trying, you will get there. thanks for sharing.


  • I love the picture thats nearly me trying to shove all the chocolate in LOL


  • Love no. 7


  • If you do weaken (we’re all human), it’s not the beginning of the end, it’s once, don’t ‘deal with it’, just forget it and keep going.


  • exercise and food are not the problem with me. I have hyperthiroidism and get quite uptight when people suggest that for my health i should loose weight. I exercise regularly and eat little but it still piles on!

    • I to have hyperthiroidism and my weight is ridculous

      • My dear friend has hyperthiroidism and struggles with her weight, she tries so hard to eat right and exercise, very tough for her. :(


  • Like everything in life it helps if you want it bad enough! I lost weight because I wanted to, really wanted to and had help with my partner. Have support so when you don’t want to they make you.


  • For me both food and exercise is my issue.
    I have cut my breakfast in half and reduced the size of my lunch.
    I am working on core exercises and bike riding which is an increase from doing nothing at all.
    Im wanting to lose 20kg. I would like to lose 15kg before I head off overseas in about 8 weeks but i doubt that will happen. Im struggling :(


  • I struggle with motivation. For me I know I can do it, just getting started is my failing — thank you for some great tips x


  • #2 is so important! If you go on a diet you’re going to fail everytime!!


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