(800) 633-8446 Menu
Send us a text

Now serving New Jersey & Connecticut

10 Tricks to Get You Back on Track for Weight Loss

It happens to all of us – we have a bad day and end up skipping our workout, or attend a party and eat a few too many hors d’oeuvres. But a bad day is just a bad day – just because we fell short of our expectations doesn’t mean we should give up on trying to live a healthier life! We’ve compiled this helpful list of 10 tricks to get you back on track for weight loss to help keep minor speedbumps minor.

1. Stay positive.

Living well is a process, not a one-and-done event. We have good days and bad days, and it is important to recognize that and forgive ourselves for missteps. Many people stop following healthy lifestyles because of negative thoughts – they see one mistake as the end, and end up giving in to bad habits, feeling defeated.

Remember that weight loss is a journey and keep a positive outlook – you are worth the effort, and you can accomplish your goals if you keep trying. Be kind to yourself – caring for your mental health is part of living well!

2. Keep track of your diet and exercise.

A great way to stay motivated and recognize progress is to track what you eat and your exercise routine every day. The sense of control this provides can be beneficial, as can a quantifiable measure of your progress.
You can see where you’ve struggled in your efforts, helping you identify what you need to work on and what you can do to help you ensure your success.

3. Recognize your successes.

It’s easy to feel defeated and get derailed by failures. That makes it all the more important to take pride in your successes – big and small! Every step in the right direction of your goal is a step towards your success. Congratulating yourself for your accomplishments is a great way to see how you are working towards your goal. Additionally, as with tracking, this can help show you where you can improve. So, give yourself a pat on the back – you deserve it!

4. Set short-term goals…

Rome wasn’t built in a day, and neither was a healthier lifestyle. Thankfully, manageable daily tasks will help you get where you want to be.

Whether it’s drinking more water or taking the stairs at work, try setting small, achievable goals for yourself. Completing them can give you a quick mood boost to keep you going on the right path, and they will help you develop and stick to new, healthy habits!

5. And long-term goals!

Where you want to go is just as important as how you want to get there. While short-term goals help you make progress on your journey, your long-term goals are important for reminding you why you’re doing what you’re doing. Keep what you want to achieve in your mind as you move forward, and your hard work will feel even more worth it. Be sure to set big goals and strive for them – you’ll get there before you know it!

6. Don’t overexert yourself.

Often, after setbacks, many of us want to redouble our efforts to make up for lost time. Although it’s great to encourage motivation, those efforts can go too far if we’re not careful.

While we may think an extra strenuous workout or cutting a few more calories can undo any missteps, they can do more harm than good. Overexertion and malnutrition have long-reaching effects and can create an cycle of self-punishment. After a setback, simply restart your healthy routine as it was. When it comes down to good health, slow and steady wins the race!

7. Exercise wherever you can, whenever you can.

People sometimes forget that exercise doesn’t only happen at the gym – and it doesn’t have to be as rigorous as taking a jog through the park, either. The body needs 150 minutes of light exercise a week, which amounts to about 30 minutes a day. It’s easier to reach this goal than it seems – taking the stairs, standing more at your desk, and walking during calls are all great ways to sneak some exercise into your day. It’s okay if you don’t have the time or the energy for a full gym workout. Just be sure to get up and get moving.

8. Be willing to face and name your struggles.

Everyone has weaknesses, but they all can be beaten – the best way to overcome them is by acknowledging them! Maybe you don’t have the energy to exercise after a hard day’s work. Or possibly, after a hard day at work, you always want to eat a little more than you’re supposed to. The more self-aware we become, we can acquire us the information we need to succeed.
Get up a little earlier in the morning and exercise first thing. Bring a friend who will stop you from overindulging. Keep moving forward and bettering yourself – that’s half the battle!

9. Have a strong support system.

When you are trying to make big changes, it’s important to have people on your side, watching out for you. A strong support system can help keep you on track, even when you’re struggling. Additionally, having others join you in your efforts helps keep you accountable – not only are you working hard for yourself, you’re also working for someone else! In the end, it’s easier to get up with a helping hand, and it’s easier to move forward armed with love and support.

10. Be willing to start again.

Like we’ve said, healthy living is a journey. We’ve all fallen off track before, but it wasn’t the end then. Any future times won’t be, either! The important thing is maintaining our tenacity and desire to do better!

As long as you’re willing to keep striving towards your goal, you will always get back on track. And remember, our skilled team at NYBG is ready to provide you will all the tools and support you need to achieve your weight-loss goals.


When it’s time to start a successful weight-loss journey, it’s time to call NYBG! We’re the best practice around and our numbers prove it:

  • 9 skilled surgeons who are leaders in bariatrics
  • 15,000 successful procedures performed with more every day
  • The #1 gastric balloon practice by volume – most balloons placed in the United States
  • 24/7 access to online seminars
  • 100s of videos for patients explaining procedures, answering common questions, and showcasing previous patients
  • Since 2000, we boast 18 years of success!

Our commitment to patient success and excellence has earned us accreditation from the Metabolic Bariatric Surgery Accreditation and Quality Improvement Program (MBSAQIP). This prestigious achievement recognizes only the top bariatric practices. Stop waiting; start achieving better health today. 

Sign Up

Getting Started

Our team is happy to speak with you and help you understand any of the treatments we offer, or answer any questions you have. Please call and speak with us at 800-633-8446, or read more about the surgical and non-surgical options we offer here.

Call: 800-633-8446

Contact Online

What our patients are saying

“The staff and doctors at the New York Bariatric Group are amazing! They are always patient, helpful, and very understanding and pro-active with questions, problems, etc. After Lap Band surgery I feel fantastic. For the last 6 years I have not had to worry if my clothes would fit. I have been able to maintain my weight loss, and have so much more energy.”

Learn more

"Dr. Holover has a great personality, I love him, I consider him a good friend, and I recommend him to everyone. He and his staff are amazing. I thought my recovery would be worse, but it wasn’t. It was great. After a couple of days I was back on my feet and going, with three boys you don’t have time to be down. Now, my kids have to keep up with me!"

Learn more

"My results are incredible; I can go to any store and find clothes that fit, I don’t have to go to the big and tall store anymore. My family and friends say I look great, but more so are so happy about my health. Definitely go for it, it is well worth it."

Learn more

"My recovery was very easy, I started moving around pretty quick because the nurses had me up and about. Dr. Angstadt has a great bedside manner, a cheerful disposition and is very knowledgeable. He was genuinely concerned for me, he answered all of my questions and put me at ease. I couldn’t be happier, I think it is the best decision I ever made."

Learn more

"I was concerned about my health, my blood pressure, cholesterol, my mobility, my flexibility. A few friends told me about NYBG and I went to a seminar. I wanted to live a healthier life and live a long life. My recovery was great, after a week I was 100%. My doctor, Dr. Sekhar, has the best personality in the world."

Learn more

"I had a couple of friends who had bariatric surgery done by Dr. Garber a few years back and I decided to make the appointment. My favorite thing about the surgery is not being able to eat that much, eating whatever I want but in smaller portions. My results are amazing"

Learn more

*Individual results may vary.

BMI Calculator

What is your height?

ft in

What is your weight?


Your BMI is

Try Again