Confession: Sometimes I need a reset to kickstart my weight loss and get back on track.
I once received this message from a reader:
“Hi Martha, thank you so much for all the wonderful recipes — they really helped. Lately I have been struggling to get back on track. I don’t seem to be doing anything differently but I am just stuck. With these new recipes every day I am trying to figure out how to get back on track.” ~C. B.
Can you relate? I certainly can. Even after many years, I still hit plateaus or periods when motivation wanes.
I think we all feel stuck sometimes. It’s a normal part of the journey. The important thing is to refuse to give up and to try strategies that help us regain focus.
One approach I use after a period of overeating is to deliberately shake up my routine and press the “reset” button for a few days until I feel back in control. Below are three simple, effective ways I use to jump start weight loss and reestablish healthy habits.
Related Content:
- Turning Slip Ups into Opportunities for Lasting Weight Loss Success
- Easy Healthy Crock Pot “Back on Track” Soup
- Helpful Ways to Stay on Track in Stressful Times
3 Ways to Jump Start Your Weight Loss
Weight Loss Jump Start #1: Cereal
One easy reset is to eat cereal for lunch and/or dinner for a few days. Choose a low-sugar, high-fiber cereal and top it with fresh fruit and skim milk or unsweetened almond milk. It’s quick, satisfying, and helps simplify decisions when you want to regain control.
What is a High-Fiber, Low-Sugar Cereal?
A high-fiber, low-sugar cereal provides meaningful fiber (often at least 3 grams per serving) while keeping added sugars low. Fiber supports digestion, steadier blood sugar, heart health, and longer-lasting fullness — all helpful for reducing overall calorie intake.
Some cereals I recommend include oatmeal (plain, unsweetened), bran cereals, plain shredded wheat, and simple oat or multigrain options. These choices tend to be lower in added sugar and higher in fiber, making them a smart, convenient reset meal.
Why this works for me: a bowl of cereal with fruit satisfies my sweet tooth and removes the urge to have wine or dessert in the evening, habits that can easily derail progress.
Weight Loss Jump Start #2: Soup
Another reliable strategy is to focus on broth- or vegetable-based soups for lunch and/or dinner. Homemade soups are ideal because you control the ingredients, but there are plenty of light, store-bought options that are suitable when you’re short on time.
Soup is an excellent weight-loss ally because it tends to increase satiety while supplying fewer calories. Research shows that eating soup can help people feel fuller and reduce overall calorie intake, which makes it a practical tool when you need a reset.
Once you experience how satisfying a bowl of light soup can be, it often becomes a go-to choice for getting back on track. If you like cooking, a small collection of simple, healthy soup recipes for stovetop or slow cooker can make sticking with this habit easy.
Weight Loss Jump Start #3: Portion-Controlled Frozen Meals
Portion-controlled frozen entrees can be a practical reset tool. Meals from brands that emphasize calorie control make planning and portioning effortless, reducing decision fatigue and the risk of overeating when life is busy.
Use these frozen meals as a foundation for a short-term plan, supplementing with fresh fruit, vegetables, and low-fat dairy to ensure adequate nutrition. They’re especially helpful for quick lunches or evenings when you don’t have time to cook — and when used for a limited time, they can help jumpstart weight loss.
Related Content
- WeightWatchers 7-Day Fast Food & Frozen Food Meal Plan
- How to Keep Track of Your Meal Planning Ideas
- 45 Reasons French Women Don’t Get Fat
When I make one of these approaches the mainstay of my menu for a couple of weeks, I usually see momentum return and feel more in control of my choices.
Do you have a favorite strategy to jumpstart weight loss after overindulging? Share your approach in the comments — hearing what works for others can be inspiring and helpful.
More Articles & Tips for WeightWatchers
- A Comprehensive Guide to Understanding the WeightWatchers Program
- A Comprehensive List of Articles & Tips for WeightWatchers
- What Foods Should I Eat in a Day on WeightWatchers
- WeightWatchers Zero Points Foods List
- WeightWatchers Friendly Meal Plans
- Why We Are More Motivated the Closer We Get to Our Goals — another helpful workshop topic.
