You resolved that 2018 was going to be the year you finally lost those unwanted pounds and while you started off the year with a bang, somewhere along the way you may have lost your way. If so, you’re certainly not alone.

Falling off the weight loss wagon happens to the best of us. But that doesn’t mean you should just forget about your commitment to healthier eating or losing weight because you had a minor (or major!) slip-up. It’s what you do next that will determine whether you start making your way back to a healthier you or simply accept defeat.

Here are 7 tips to help you get back on track:

Don’t be too hard on yourself. If you beat yourself up over your slip-up, it’s more likely you’ll completely throw in the towel because you think you’ve already blown it or can’t do it. Rather than focusing on what you did wrong, use your energy to plan ways to get back on track.

Consider your setback a learning experience. Take some time to learn from the situation. Think about what prompted you to overeat or choose less-than-healthy options and then brainstorm how you can better react the next time you’re faced with the same triggers.

Think about your ‘why’. We all have times when it’s difficult to stick to our plans, but when you remember why you wanted to lose weight in the first place, it’ll be easier for you to get back on track. Your ‘why’ is your biggest personal motivator and it is one of the best ways to keep you moving towards the end result.

Keep a food journal. To help you stay accountable, write down everything you eat. When you know you have to track it, you’re more likely to give unhealthy choices a second thought. You’ll also be able to notice patterns of when things don’t go quite the way you want them to.

Change your routine. If you suddenly find you’re hitting the vending machine every afternoon at work, plan to bring some healthy snacks you can munch on instead. Got bored with the treadmill? Try a new fitness class or workout with a friend. Occasionally you need to change what you’re doing to change the results.

Do what you can when you can. Sometimes even the best laid plans run into obstacles – you have a sick kid and can’t cook a healthy meal or you didn’t have time to get to the supermarket because you had to work late. When things don’t go as planned, give yourself permission to get through the moment and then immediately get right back on track.

Look at the big picture. Instead of focusing on your bad habits over a holiday weekend or cringing over a number on the scale, think about what you need to do to make changes you can sustain over the long-term. Making small tweaks to your eating habits over time will allow you to adapt to a healthier lifestyle you can live with.