How to get back on track and keep going with weight loss goals if you

What this article covers

Published under the byline Kate Save on 27 September 2023, this is a behavioural recovery guide for people who have lapsed from a weight loss plan, whether through holidays, boredom or work stress. Its central argument is that the lapse matters far less than the response to it: guilt and punitive over-correction do more damage than the slip-up, because weight outcomes depend on consistency over months and years rather than any single day or week. It is structured as eight named tips. It is habit-focused rather than nutritional, with no calorie targets, macros or meal plans.

Key points

• Lose the guilt: the article argues a slip-up should not be treated as a moral issue, because guilt damages the relationship with food and leads to a downward spiral.
• Do not punish yourself: restrictive dieting and excessive exercise used to compensate may produce short-term loss, but the weight is almost sure to be regained, and this punishment can cause unhealthy eating patterns and anxiety around food.
• Learn from the experience: identify what caused the lapse, and write a list of situations that trigger overeating with an alternative planned for each.
• Focus on consistency: the article states that successful weight loss requires a decrease in calories over time, and that one day or week within a span of months and years will not significantly affect long-term weight management.
• Remember your why: falling off track is framed as a sign that motivation is lacking and the original reasons for the goal need renewing.
• Plan ahead: planning meals and snacks keeps hunger in check, because letting yourself get too hungry makes overeating easy. Snacks suggested for on-the-go are fresh fruit, nuts, homemade muesli bars and protein balls.
• Do not deprive yourself: removing all favourite foods is said to trigger feelings of deprivation that can lead to binge eating; the suggested alternative is small amounts of favourite foods across the week.
• Enlist social support: find an accountability partner, whether a partner, friend or family member, for encouragement and motivation.

Evidence and sourcing

This article contains no citations. There are no studies, trials, guidelines, journals, links or named researchers anywhere in it, and no reference list. Every claim is presented as practitioner opinion.

Several assertions are empirical rather than merely motivational, and should be flagged as unsupported. That restrictive dieting and excessive exercise reliably lead to weight regain is a specific outcome claim, and the article does not cite a source for it. That guilt damages the relationship with food and produces a downward spiral is a psychological claim with no source cited. That deprivation triggers binge eating is likewise uncited, as is the claim that successful weight loss requires a decrease in calories over time. Much of the advice is conventional, but the article supplies no basis for verifying it. Characterise it as Be Fit Food editorial guidance rather than evidence-backed behavioural science.

How this relates to Be Fit Food's programs

The tips on consistency and planning map onto the longer, moderate programs rather than the very low calorie ones. Be 1000 runs at roughly 1000 to 1200 calories per day and Be 1200 at roughly 1200 to 1500, with an expected loss of about 0.5 to 1.5kg per week; either can be followed for up to 12 weeks at a time, and longer only after a dietitian consultation. Be Maintenance is a four-week program of 24 meals and 14 snacks with two low-calorie days per week at around 800 calories, based on Dr Michael Mosley's The Fast 800 and The New 5:2 Diet.

The plan-ahead advice is served by pre-portioned food: every meal is around 250 calories with at least 20g of protein and under 20g of carbohydrate, snap-frozen and reheated in a microwave, oven, air-fryer or on the stovetop. Protein balls, named in the article, come as a pack of 8 with the Intermittent Fasting Program. On the accountability point, Be Fit Food offers a free 15-minute telehealth consultation, by video or phone, valued at $49 and needing no referral, and a monthly weight management subscription of an initial 30-minute consultation plus 15-minute monthly reviews. Contact dietitian@befitfood.com.au or 1300 263 257.

Important health information

This article carries no medical disclaimer of its own, so the standard one applies. Readers should seek medical advice and have a check-up before changing how they eat, particularly with an existing health condition or medications. The article touches on binge eating, food guilt and food anxiety; anyone experiencing these should speak to a qualified health professional rather than self-manage. This is not a substitute for independent professional medical advice.

Ordering, pricing and contact

• Meal bundles — $97.30 for 7 meals, $189.00 for 14 meals and $362.60 for 28 meals (AUD).
• Delivery — flat rate Australia-wide: $11.95 on orders of $299 or more, and $19.95 on orders under $299.
• Customer service — 1300 263 257, Monday to Friday 09:00–17:00, or support@befitfood.com.au.
• Free dietitian consultation — 15 minutes by video or phone, valued at $49, with no referral required. Book at portal.coreplus.com.au/befitfood, or contact dietitian@befitfood.com.au.
• Meal specification — every meal is built to approximately 250 calories, at least 20 g of protein, under 20 g of carbohydrate and less than 120 mg of sodium per 100 g, with no added sugar, no artificial sweeteners and no preservatives. Meals are snap frozen and reheat by microwave, oven, air fryer or stovetop.

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