Recently, I had one of my VIP 1:1 clients contact me as she relapsed after losing 30 pounds since working with me. GASP!!!! I know then and there that she should get the 4 step relapse prevention plan template.

Don’t get me wrong, she just had a few healthy protein bars and still was sticking to her normal eating schedule.

I am actually so proud of her for that!

After working with me for a bit over 2 months and losing 30 pounds, I was expecting it to happen.

You see, I think it is important that during our coaching, my clients struggle sometimes. Like this, we can train the “Stay on track” muscle.

Because after all, once you exercise several times what to do, a little relapse is just that, a little relapse. You dust yourself up and get back into the saddle.

Want to know some weight loss hacks? This is the real secret to losing weight and keeping it off.

relapse prevention plan template


1. Face and Embrace

First of all, don’t beat yourself up but rather “Face, embrace and let go”.

  • Face it: Take some time to reflect, meditate, or journal on what happened.
    • What was the trigger?
    • How did you feel before, during, or after?
    • How do you feel now about it?
    • Guilty?
    • Shame?
    • Sad? Angry?
    • What did you learn from it?
  • Embrace it: Then embrace the feeling. Even send some acceptance and love to what happened and to yourself. It serves you as a lesson upon which you can improve.
  • Let go: And lastly, let go. What happened, happened. You cannot change it. Beating yourself up will not help, on the contrary. Send away the feeling and let it go.

2. Plan

Once you have neutralized the negative feelings, put together a plan for next time. This is your strategy and action plan that helps you to train your “stay on track” muscle.

Ask yourself: What could I have done to avoid the relapse?

This is an ongoing list, you can add to it as you go.

  • How could you have avoided the trigger?
  • What could you have done instead of giving in to eating?
  • What else could you have eaten that is healthier?
  • How could you have prevented eating too much?

3. Review

Then find out why suddenly you had the need to eat emotionally,
If it is overwhelming or how can you make it simpler? If it is self-sabotage, what are you afraid of.

Remember to rather look back at your journey until now and write down your wins. Recognize how far you have come instead of focusing on what you have not yet achieved.

Focus on your goals and you’re bigger WHY which makes it easier to stick to a healthy routine.

Track your foods and journal on how you feel. You will discover patterns.

This takes some time and you are most likely needing some help to dig deeper.

Contact me for a consultation so I can help you.

4. Keep Balance

Also, remember to keep balance and not be too strict in your approach.

Eating healthy is important but there should also be room for some exceptions (without going overboard). I like the rule of 90/10, eating healthy vs having a little indulgence from time to time. This helps best for keeping a long-term healthy lifestyle. Planning for a balanced eating schedule is important.

Equally important is to listen to your body and focus on how you feel when you eat.

Remember that growing your “stay on track” muscle may take some time, like when you train for a marathon. Implementing new habits, reviewing your actions, then improving over and over with the help of coaching and accountability, is what helps my clients to get there.

While I was preparing this post, my client got back to me, thanks to the tools she has been learning with me, she applied the wisdom, did some amazing journaling with deep insights, dusted herself up, and got back in the saddle. I knew she would be able to do so.

What is your biggest struggle with staying on track in your weight loss journey? Comment below.

Ready to stay on track once and for all, like my clients have learned to do?

Book a complimentary consultation so you can learn too how to “Dust yourself up and stay in the saddle” or just simply learn more weight loss hacks