{"id":15673,"date":"2023-03-21T09:36:26","date_gmt":"2023-03-21T14:36:26","guid":{"rendered":"https:\/\/www.gnc.com\/learn\/?p=15673"},"modified":"2025-09-17T12:37:20","modified_gmt":"2025-09-17T17:37:20","slug":"diet-derailed-how-to-get-back-on-track-and-back-in-shape","status":"publish","type":"post","link":"https:\/\/www.gnc.com\/learn\/diet\/diet-derailed-how-to-get-back-on-track-and-back-in-shape.html","title":{"rendered":"Diet Derailed? How To Get Back on Track and Back in Shape"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"15673\" class=\"elementor elementor-15673\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-a500069 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"a500069\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-0992b0c\" data-id=\"0992b0c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d6ad5ef elementor-widget elementor-widget-text-editor\" data-id=\"d6ad5ef\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 30-04-2024 *\/\n.elementor-widget-text-editor.elementor-drop-cap-view-stacked .elementor-drop-cap{background-color:#69727d;color:#fff}.elementor-widget-text-editor.elementor-drop-cap-view-framed .elementor-drop-cap{color:#69727d;border:3px solid;background-color:transparent}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap{margin-top:8px}.elementor-widget-text-editor:not(.elementor-drop-cap-view-default) .elementor-drop-cap-letter{width:1em;height:1em}.elementor-widget-text-editor .elementor-drop-cap{float:left;text-align:center;line-height:1;font-size:50px}.elementor-widget-text-editor .elementor-drop-cap-letter{display:inline-block}<\/style>\t\t\t\t<p>Whether it\u2019s an injury, an extended vacation, a frenetic holiday season, a draining bout of the flu or just a busier-than-usual month at work, your diet and exercise routine can easily get thrown off. A few missed workouts, some big dinners out, and suddenly you realize some of your hard-earned strength gains have slipped away and left a few pounds in their place.<\/p><p>The good news is, if you\u2019ve been working out several times a week for more than a year, your muscle memory is probably pretty solid and you will likely be able to return to your previous levels of strength relatively quickly. If your diet and exercise regimen has gone off course, these strategies can reignite your focus and help get you back to healthy weight management.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b313613 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b313613\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-99e807f\" data-id=\"99e807f\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-73ba34e elementor-widget elementor-widget-text-editor\" data-id=\"73ba34e\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p><strong>Related Reading<\/strong>: <a href=\"https:\/\/www.gnc.com\/learn\/diet\/diet-impact-on-mental-and-emotional-health.html\">HOW EATING A BALANCED DIET CAN IMPACT MENTAL AND EMOTIONAL HEALTH<\/a><\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-8a55e9f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"8a55e9f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4a58516\" data-id=\"4a58516\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-f91a1bf elementor-widget elementor-widget-heading\" data-id=\"f91a1bf\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<style>\/*! elementor - v3.21.0 - 30-04-2024 *\/\n.elementor-heading-title{padding:0;margin:0;line-height:1}.elementor-widget-heading .elementor-heading-title[class*=elementor-size-]>a{color:inherit;font-size:inherit;line-height:inherit}.elementor-widget-heading .elementor-heading-title.elementor-size-small{font-size:15px}.elementor-widget-heading .elementor-heading-title.elementor-size-medium{font-size:19px}.elementor-widget-heading .elementor-heading-title.elementor-size-large{font-size:29px}.elementor-widget-heading .elementor-heading-title.elementor-size-xl{font-size:39px}.elementor-widget-heading .elementor-heading-title.elementor-size-xxl{font-size:59px}<\/style><h2 class=\"elementor-heading-title elementor-size-default\">Strategies To Get You Back Your Diet<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b7ad0b0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b7ad0b0\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-caaff6c\" data-id=\"caaff6c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-293b2c9 elementor-widget elementor-widget-heading\" data-id=\"293b2c9\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">DON\u2019T KID YOURSELF<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5df3bd3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5df3bd3\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e0cb54a\" data-id=\"e0cb54a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fd5afcb elementor-widget elementor-widget-text-editor\" data-id=\"fd5afcb\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Enthusiasm is great and all, but don\u2019t try to make up for lost time your first day back in the gym, and don\u2019t expect to pick up right where you left off. The American College of Sports Medicine recommends giving yourself at least two weeks to get back to full workout intensity, particularly if your absence was due to injury or illness. Overtraining won\u2019t do you any favors\u2014if anything, it will derail your comeback because you\u2019ll end up feeling too sore to work out in the days following, or you\u2019ll wind up with an injury that keeps you out of the gym for even longer.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2d63db1 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2d63db1\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-58aaaf1\" data-id=\"58aaaf1\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2ea0566 elementor-widget elementor-widget-heading\" data-id=\"2ea0566\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">JOG YOUR MUSCLE MEMORY, BUT DO IT SLOWLY<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-9d5d69c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"9d5d69c\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-fb45abc\" data-id=\"fb45abc\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3e22d91 elementor-widget elementor-widget-text-editor\" data-id=\"3e22d91\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Slow and steady truly does win the race. Build back strength and lift endurance at a sustainable rate by starting out with high reps of lighter lifts. During your first week back, try lifting only 25-50% of your previous one-rep maximum and then increase the load by 10-20% each week.<\/p><p>Gradually progress toward moderate reps of heavier lifts and, finally, low reps of advanced lifts. If you need additional energy and motivation, protein shakes and thermogenic <a href=\"https:\/\/www.gnc.com\/performance\/pre-workout-supplements\/\">pre-workout\u00a0supplements<\/a>\u00a0with caffeine can boost calorie-burning and give you that extra drive to get to the gym and hit the ground running.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d8f3ea7 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d8f3ea7\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-08f0d2d\" data-id=\"08f0d2d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-cc6727a elementor-widget elementor-widget-heading\" data-id=\"cc6727a\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">REIGN IN THOSE CALORIES<\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7c6d12f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7c6d12f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-17ba83d\" data-id=\"17ba83d\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9c38637 elementor-widget elementor-widget-text-editor\" data-id=\"9c38637\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>If your temporary vacation from the gym also included a temporary vacation from healthy eating, and now your jeans are fitting a little more snugly than you\u2019d prefer, try substituting one meal a day with a meal replacement shake or\u00a0<a href=\"https:\/\/www.gnc.com\/bars\/protein-bars\/\">protein bar<\/a>\u00a0to reduce your overall caloric intake and help you quickly shave off those pesky few pounds that crept on during your hiatus.<\/p><p>Hop back on your nutrition grind by getting your macro ratios in check. Consider designing your diet with 40%-40%-20% in mind\u2014carbs, protein and fats, respectively. However, if you know you respond best to a slightly different ratio, move back toward that.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Whether it\u2019s an injury, an extended vacation, a frenetic holiday season, a draining bout of the flu or just a busier-than-usual month at work, your diet and exercise routine can easily get thrown off. A few missed workouts, some big dinners out, and suddenly you realize some of your hard-earned strength gains have slipped away [&hellip;]<\/p>\n","protected":false},"author":27,"featured_media":20172,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[2161,1153],"tags":[2104],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Diet Derailed? 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Its neve to late to get back in shape and start to get healthy!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.gnc.com\/learn\/diet\/diet-derailed-how-to-get-back-on-track-and-back-in-shape.html\" \/>\n<meta property=\"og:site_name\" content=\"GNC\" \/>\n<meta property=\"article:published_time\" content=\"2023-03-21T14:36:26+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-17T17:37:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.gnc.com\/learn\/wp-content\/uploads\/2023\/03\/diet-derailed.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"769\" \/>\n\t<meta property=\"og:image:height\" content=\"497\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"GNC Staff\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"GNC Staff\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\n\t    \"@context\": \"https:\/\/schema.org\",\n\t    \"@graph\": [\n\t        {\n\t            \"@type\": \"Article\",\n\t            \"@id\": \"https:\/\/www.gnc.com\/learn\/diet\/diet-derailed-how-to-get-back-on-track-and-back-in-shape.html#article\",\n\t            \"isPartOf\": {\n\t                \"@id\": \"https:\/\/www.gnc.com\/learn\/diet\/diet-derailed-how-to-get-back-on-track-and-back-in-shape.html\"\n\t            },\n\t            \"author\": {\n\t                \"name\": \"GNC Staff\",\n\t                \"@id\": \"https:\/\/www.gnc.com\/learn\/#\/schema\/person\/8c07155f95541bf6c82154daf6af06a5\"\n\t            },\n\t            \"headline\": \"Diet Derailed? 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