Making changes to your diet and lifestyle isn't always easy. Here are tips to stay on track when you start to slide back to old habits

1. Getting Back on Track
REAL LIVING NUTRITION

2. Busy schedules, family life, and
other commitments are all factors
that can hinder your fitness goals

3. This doesn't mean you can't get back
on your track to a healthy lifestyle. Life
happens, so here are a few tips to stay
the course

4. TAKE ADVANTAGE OF
NO-PREP PRODUCE
Using fruits and vegetables you
don't have to cook is a great way
to get through a challenging time
Your goal is 5 to 9 servings of
fruits and vegetables each day
There is nothing wrong with
eating a raw carrot, banana, or
frozen blueberries
It counts and you don't have to
cook

5. BUILDING A HABIT
Continue to do some sort of
activity so it becomes a habit
Sickness or family obligations can
make it difficult to continue with
your regular workout
Try yoga poses or stretches
instead
It may not count as cardiovascular
exercise but sticking with some
sort of movement each day helps
you to strengthen your habit of
allotting time for activity

6. DON'T PUT IT OFF
Don't let a couple days turn into a
month, get back on track quickly
Transitioning to a new fitness or
food habit can be challenging
It takes repeating the behavior
over time for it to stick
Getting back to your routine
quickly helps to build healthy
habits that can last a lifetime

7. HYDRATE
Dehydration can be detrimental to
your health. Performing any
physical activities while
dehydrated is dangerous
Make sure you are well hydrated
before doing any rigorous physical
activities
Your goal is to drink enough water
for your urine to be mostly clear
and odor-free
Add fruits like strawberries,
blueberries, lemons, and mint to
your water for an added flavor

8. ACCOUNTABILITY
Having someone to hold you
accountable will likely help you
stick to your fitness goals and be
motivated
You and your accountability
partner can check on each other
and make sure you are sticking to
your fitness goals
Try reaching out to a friend,
coworker, trainer, etc.
This can also make reaching your
fitness goals fun

9. SET YOURSELF UP
FOR SUCCESS
Make it easier for yourself to be
successful by staying organized which
will help you stay on track
Set up some small reasonable goals to
reach; for example walk for 20 minutes
Plan out and prep your meals, schedule
your workouts on your calendar, get
your gym bag and clothes ready
This will help minimize any excuses you
might make to not complete your
workout for the day or eat healthier.

10. NO ONE IS PERFECT
It's normal to have setbacks on your
journey to a healthy lifestyle; no one is
perfect and life happens
Everyone eats too much at times and
indulges, it's okay not to be perfect
It's all about moderation and finding
balance, eat the treat when you want
in a balanced way. The overall quality
of your diet determines your health
Don't punish yourself by restricting
and over exercising to compensate,
just move on ahead with the next day
with balanced, healthy eating

11. FUEL YOUR
WORKOUTS
Give your body fuel to complete your
workouts and improve your
performance
Not eating something before your
workout will make you feel sluggish
Eat a banana or apple if you have
about 15 minutes before your
workout, Eat simple carbohydrates
such as whole wheat toast, whole
grain cereal, etc. if you have a while
before your workout
What you eat after your workout is
also important

12. Building new healthy habits takes
time and consistency.

13. Keep trying to look for ways to
keep things moving forward and
before long your new goals will
feel more like part of your normal
day to day routine

14. Real Living Nutrition
A Balanced Approached to Healthy Eating In the Real World
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