20 Ways to Bounce Back After a Bad Day

By , SparkPeople Blogger
You've been doing so well. As in: seriously rocking this health and fitness thing. In fact, if you weren’t so modest, you might say you've been a meal planning, calorie-burning, goal-crushing machine. The numbers your doctor is watching are right where they should be, your before-and-after pics are on point and your regular weigh-ins are starting to include more triumph than terror.
And then, it happens: You have a bad day. Maybe it's just a not-so-good day, or maybe it's a very, very bad day.
When you're on a weight-loss journey, there are lots of different definitions of "bad day." It might include the obvious blunders of eating all the wrong foods or choosing couch time over gym time. But it could also mean overdoing it with too much of the right foods, not getting enough sleep or letting negative thoughts or influences deflate your mood or motivation. In a nutshell, a bad day occurs when you feel yourself sliding backward, in the opposite direction of your goals.
The good news? A bad day is just that—a day. Like so much else in this journey, it is fleeting and temporary. And in just a few short hours, you'll get to push the reset button simply by waking up to a brand-new morning.
Countless people—including hundreds right here on SparkPeople—have had bad days, and then come back stronger than ever. Next time you stumble, slip up or even take a headfirst tumble, let this list give you the gentle nudge you need to get back on track.
  1. Own it, log it, and make better choices today! – LUANN_IN_PA
  2. I try to analyze where I went wrong, and how I could do better. And I recognize what I did well on the same day that I overindulged. For example, yesterday I ate too much food at dinner. What I did well: ate planned meals for breakfast and lunch, ate my freggies, exercised [and drank] plenty of water. What went wrong for dinner: I attended a stressful meeting during the meal hour, the meeting went late and I was ravenous, so I picked up a fast food meal. What I could do next time to prevent lapsing: Take a healthy snack to the meeting, keep healthy snacks in the car and have dinner prepped and ready. – ALIHIKES
  3. It does help me to review why I'm here, reread some of my self-motivating blogs, look at my progress instead of my failures and determine to make yet another fresh start. Each day is a gift. – SABLENESS
  4. I say "That was yesterday and yesterday's gone." Really, we all have days when we eat and/or drink too much. Over the course of the week or month, it all balances out. When I have had a day like that, I just get back on track today. Don't go overboard and undereat, and don't go crazy at the gym either. – MARTHA324
  5. I started realizing that I could learn from setbacks in ways that I couldn’t have learned without that setback. In many ways, having a setback is great "adversity training." Let’s face it—life is not a smooth line of success as we all know. There are likely to be obstacles in your path that you’ll need to figure out how to surmount. – SPARKGUY
  6. I write it all down. What I ate, drank and how awful I felt. Then re-group and start over. I would eat a little lighter and do really light exercise [like a] slow, gentle walk out in fresh air. – SPUNOUTMOM
  7. Just eat normally at the next meal. No "I'll make up for it by skipping dinner!" And just exercise normally. No "I'll do an intense two-hour workout to burn the extra calories." – KRISZTA11
  8. I saw a quote here on SparkPeople a long time ago: "If you break one egg, do you throw the rest away?" I remind myself of this quote often—just because a brownie sounded good and I ate one, doesn't mean I am going to chuck the rest of my day and eat whatever I want, or have one bad day and chuck the rest of the week. Anytime is a good time to start again. – ASHLEEMICAHSMOM
  9. Forget about it. Don't feel guilty. I just educate myself more on what I can do to stay motivated and get back on track! – LISA_WAS_HERE
  10. I realized the most important step after a setback was to immediately set and reach the smallest of goals to get right back on track. – SPARKGUY
  11. You are not a machine who can eat right 24/7. Remember, you're trying to change habits learned over a lifetime. That's not going to happen overnight, in a week, a month or even a year. Change takes time.  –ARCHIMEDESII
  12. Control follows awareness. Tracking what you eat helps you to see where you need to cut back...and control what you are eating. If you don't track, you lose control! Just knowing how many calories you are eating is helpful. Knowledge is power! – SWILSON2347
  13. The first thing is to look at the situation and figure out the points where you "went wrong." Again, the idea isn't to beat yourself up; the idea is to search out other solutions so that you have them in your back pocket the next time you find yourself in this sort of situation. – NIRERIN
  14. When I physically feel bad after too much [or the wrong types of] food/drink, etc., I plan to drink lots of water the next day (ginger tea if my stomach is upset). That usually makes me feel better physically. Tracking all the food and getting back on the tracking system makes me feel better mentally. – GETULLY
  15. I "blow it" at least once a week; still losing weight. Why? I'm consistent the rest of the time. One meal, one skipped workout, etc. isn't going to derail me or shake me up…I'm in it for the long game! – JOSIEPOSIES
  16. Try to not beat yourself up. Tomorrow is a new day, so just focus on the good choices you know you are capable of. – ONETHM
  17. Give yourself credit for stopping, and for every positive choice you make. – KRISZTA11
  18. Start the day with warm lemon water. Then just go about eating and exercising as you normally would. – SARAH8711
  19. I think of setbacks as a stumble off the path...sitting on a log and breathing mindfully for a bit allows me to get back on my path. – ITSALLGOOD6
  20. Don't look at good health with an all-or-nothing mentality. If the only healthy thing you did for yourself yesterday was drink eight glasses of water, that's still a step in the right direction. – ARCHIMEDESII

SparkGuy's 7-Step Setback Formula

We can think of no better way to wrap up this list than by sharing SparkGuy's own action plan for recovering from a bad day.
  1. Give yourself a pep talk, including forgiving yourself if necessary.
  2. Review your reasons for being healthy and fit, your goals and vision collage—so that you can build determination to overcome setbacks by knowing what you are fighting for.
  3. Think about what you can learn from the setback and write those lessons down in some form of a journal.
  4. Ask for help and support from someone if you need it (including the SparkPeople community).
  5. Set a small goal—the smallest possible goal that you can reach quickly. Most importantly, write it down.
  6. Go reach that goal and check it off your list.
  7. Repeat steps five and six as many times as possible until you feel like you are back on track!
How do you recover after a bad day?

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USMAWIFE 6/20/2020
thank you Report
WEEZERLOU 4/13/2020
THANK YOU !!!! So needed to read this .........great ideas and just knowing I am not alone.....and there is light at the end of the tunnel. Difficult to see these days of so many unknowns and isolation. Report
ONLYME33 1/24/2020
How about several bad days--Step up right!! Report
HOLLYM48 1/21/2020
Great article! Report
LIDDY09 1/21/2020
Thanks Report
Thank you! Report
Love the positive thinking!! We aren't a machine, we have emotions, we get physically hurt etc, and may at times respond with food. But!! By immediately turning it around and going forward WOOHOO!!

Progress,,,, NOT perfection. Report
MYDIETINFO1 1/20/2020
Good ideas. Thanks Report
HEDSTS58 1/20/2020
Thanks for the tios Report
NIKO27 1/7/2020
Thanks Report
KITTYHAWK1949 11/16/2019
a bad day turned into more than a week...I am so trying to get back on track Report
CHERYLHURT 11/8/2019
Great Report
ROSSYFLOSSY 10/29/2019
Thanks for sharing. Report
JIACOLO 8/26/2019
If it were easy to be healthy, many of us wouldn't need SparkPeople! Today is a new day. Report
TERMITEMOM 8/26/2019
Wonderful article, I bookmarked it. Thank you! Report
SHOAPIE 8/26/2019
Thank you. Report
NASFKAB 8/25/2019
Great Report
NEPTUNE1939 8/25/2019
ty Report
GRAMLOCK77 8/25/2019
Good stuff Report
RCLYKE 8/25/2019
Thank you Report
DMEYER4 8/25/2019
thanks Report
DMEYER4 8/25/2019
thanks Report
AZMOMXTWO 8/25/2019
thank you Report
FERRETLOVER1 8/25/2019
Great! Report
LIS193 8/25/2019
Great article Report
CD24848958 8/25/2019
Thank you Report
Great attitude ideas. Report
Stand up again and move forward, even if only 1 step! Report
Stand up again and move forward, even if only 1 step! Report
We all have bad days but try to learn something from your bad day, let it go and start moving forward again. Report
This came at a very good time for me. I really went overboard yesterday with food but will get back on track today. I read somewhere that if you stumble on one step that does not mean that you throw yourself down the rest of the stairs. This article will definitely help me get back on track today. Report
Thanks for a great article! :) Report
Many good suggestions. I was surprised to find one of mine in the article. Report
At times when I get cravings, I intentionally take the day off and splurge but then the next day I get right back on my plan and forge ahead. Report
Great advise, I'll keep it in mind. Report
Thanks Report
Great advice. I refer to it often. Report
Great advice Report
great information to live by Report
Good advice! Report
At my age a waist is a lost cause. Report
Great blog! Makes a lot of sense to me. Report
Thanks Report
Good need-to-know information! Report
It is a great reminder to not let an off day deter you Report
Great ideas and certainly better than beating myself up over things. Thanks for sharing. Report
Great article! Report
great tips. Report
I always remember something Coach Nicole says: One step back, two steps forward. It's similar to Spark Guy's principles. Coach Nicole said to do two small things ... drink a glass of water, or go for a short walk - whatever your thing is, but two small positive steps forward. Report
Great suggestions! An off time should never deter you from the hard work you have put in! Report