my Four Pillars of healthy weight loss

Finding structure and encouragement quickly is key to getting back on track. Whether it's jumping on a live chat with a coach in the WW app or simply chatting with a friend on the phone, getting the support you need matters.

Visit Connect on the WW app for support from other members. You can see the progress of other members and get advice and support. It's crucial to realize you're not alone and that plenty of others are going through the same thing.

This is not the time to punish yourself at the gym. This is a perfect opportunity to go for a walk and ease back into exercise. Plan for a bit more exercise over the next couple of days and build up slowly.

Have you been neglecting to monitor your progress? Stopped tracking? Missed your weekly weigh-in? Recommit to getting back to it! Choose a new recipe to try each day and have fun cooking and enjoying food. Or try a new FitOn workout in the app and get your body moving. It's about finding what works for you.

Remind yourself of your goals with affirmations. Take responsibility for the setback and take responsibility for getting back on track. Look at the long term and decide where you want to be one month from now and don't let anything stand in your way.

The worst thing you can do is try to make up for a setback in one hit. If you are thinking of skipping breakfast because you had too much pizza the night before or only eating a fraction of your daily SmartPoints Budget – you’re only going to end up feeling guilty and deprived.

Learning how to forgive yourself and accept these lapses is a valuable part of the journey, and crucial to long-term success. The quote “There’s no such thing as failure, only feedback,” reminds us that disguised in every setback is a learning opportunity from which we can gain valuable insight.

Whether it's dancing around your living room to music you love, reading a few chapters of your book, or laughing with a friend, do something that makes you feel good! By getting into a positive mindset, you'll be ready to get back on track.

Well, not really swimming, but anyone who’s seen Finding Nemo will know what we mean! It’s about keeping moving forward no matter what happens. It’s about consistency, or what happens most of the time, that matters.

Imagine an upcoming event or meal. What could make it hard to stay on track? What can you do to make sure that you do?

Choose a strategy. Pick one or two from the lists below to address any potential hurdles you think you may face.

Spring into action. Come up with a plan for when, where, and how you'll use the strategy.

^{Pile up Points®: Save your weeklies or rollovers for the big event, lean on your ZeroPoint™ foods during the rest of the week, or grow your Budget by adding PersonalPoints™.}

Mentally order ahead: Take a peek at the menu in advance and decide what you'll get.

Bring in balance: Reserve Points to spend on something specific like an appetizer, the meal itself, a dessert, or a drink. Then select other options heavier on ZeroPoint foods.

^{Step up: Order first so you aren't tempted by what everyone else is getting.}

Eye up portions: Choosing a smaller plate can help you pace yourself at a buffet.

Savor the experience: Eat slowly and relish the taste, aroma, and texture of your meal.