Hey everyone, Simon here—Leicester’s friendly neighbourhood personal trainer! Today I want to talk about something that nearly everyone goes through on a weight loss or fitness journey (including me): falling off the wagon.
It’s that moment where all your new healthy habits start to unravel. Maybe it’s skipping a few workouts. Maybe it’s getting back into takeaways. Or maybe—for me—it’s cheese cobs!
The truth is, behaviour change isn’t a clean, straight line. And expecting it to be only sets you up to feel like a failure when (not if) you slip.
But here’s the good news: falling off the wagon isn’t the end of the road. In fact, it’s part of the process. Let me explain why, and what to do when it happens.
Why Falling Off the Wagon is Normal
Changing behaviour is hard. Whether it’s diet, exercise, sleep, or stress—your old habits are comfortable, familiar, and often emotionally rewarding in the moment (thanks, Gremlin). So when life gets stressful, or your mood dips, or even when you’re celebrating something big, it’s easy to slide back into them.
We often think the goal is to never fall off the wagon. But that’s unrealistic. The real goal is to fall off less often, fall for shorter periods, and to get back on more easily.
Think of behaviour change as a spiral. At any moment, you’re either spiralling up (getting better at your new habits) or spiralling down (drifting away from them). And just like with anything in life, some days you’re going to slip. But as long as you’re learning from the slips and reducing their impact, you’re still moving in the right direction overall.
My Cheese Cob Spiral
I want to get real with you for a moment.
Back when I started my weight loss journey, my absolute kryptonite was wheat and cheese. But not just a little here and there—I’m talking full-on binges of cheese cobs until I wasn’t even enjoying them anymore. It was my comfort food, my emotional crutch, and the biggest blocker to my progress.
Learning to step away from them was essential to me losing weight. And for the most part, I have. But even now, years later, I can still fall into that trap when my headspace isn’t right.
The difference? Now, those episodes happen rarely. They don’t last long. And they don’t hit as hard. Because I’ve learned to notice what sends me down that path, and more importantly, how to climb back up again.
What Causes the Downward Spiral?
Let’s break it down. Most spirals begin with an emotional trigger—usually negative ones like:
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Stress
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Frustration
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Sadness
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Anger
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Loneliness
(Though sometimes, oddly enough, positive emotions like celebration can knock us off track too—“I’ve earned this!”—you know the drill.)
Another big factor? Your social environment. People around you might unknowingly (or sometimes knowingly) encourage you away from your new behaviours:
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“Just have one, it won’t hurt.”
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“You’ve done so well, don’t be boring.”
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“Live a little!”
Sound familiar? Yeah. It’s a thing.
The Secret? Spot the Spiral Before It Starts
One of the most powerful tactics I’ve learned is spotting high-risk moments in advance. Ask yourself:
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What’s coming up this week that might affect my mental state?
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Are there stressful events, big social occasions, or situations I usually struggle with?
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What strategies can I put in place before I get there?
This is about protecting your mindset proactively—not just reacting once things have gone sideways.
Additional Reading: Learn more on how to catch slips early to prevent yourself falling off plan by reading: How to Catch Slips and Stop a Downward Spiral Before It’s Too Late
So You Fell Off… Now What?
When you do slip up (and you will), the temptation is to go full tilt into recovery mode:
“I’m going to hit the gym every day this week.”
“I’m cutting out sugar forever.”
“I’m doing a detox juice cleanse starting now.”
Look—I get it. That panic can feel motivating in the moment. But in most cases, this kind of all-or-nothing bounce back is short-lived and unsustainable.
Instead, try this:
Ask yourself: “What’s the smallest step I can take right now to move in the right direction?”
It might be:
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Drinking a glass of water.
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Going for a 10-minute walk.
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Making your next meal a bit more balanced.
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Journaling how you’re feeling instead of bingeing.
These tiny wins rebuild your momentum, re-engage your Human (the logical side of your brain), and reduce the grip of the Gremlin (your emotional, short-term-focused side).
And here’s the magic: once you’ve taken one small step, it’s way easier to take the next. Over time, those steps add up to full-on recovery—and next time you fall, you’ll already know the path back.
Final Thoughts: Give Yourself Grace
This journey isn’t about perfection. It’s about learning.
Every spiral gives you more insight into what triggers you, how your mind works, and how you can better support yourself next time.
Falling off the wagon doesn’t make you a failure. It makes you human.
Action Steps: From Spiral to Strength
Here are a few practical things you can take from my journey and apply to your own:
1. Accept That Slips Will Happen
The key is to reduce their frequency, duration, and impact—not eliminate them entirely.
2. Identify Emotional Triggers
Notice when your mood affects your behaviour. Are you eating, skipping workouts, or sabotaging yourself because you’re tired, upset, or stressed?
3. Predict High-Risk Situations
Look ahead in your calendar. What’s coming up that might challenge your mindset or habits? Make a plan.
4. Take the Smallest Next Step
Don’t try to overhaul everything. Rebuild momentum with one simple, positive choice.
5. Don’t Wait to Feel Motivated
Action creates motivation, not the other way around. Just do one small thing—now.
You’re going to fall off the wagon sometimes. But if you keep learning how to climb back on—faster, stronger, and smarter each time—you’ll be unstoppable.
Talk soon,
Simon
Personal Trainer at Body Development Centre | Behaviour Change Nerd | Cheese Cob Survivor
Are you based in Leicester or Leicestershire and want to start your journey?
Then give me a shout for your free personal training consultation!
I offer one-to-one personal training sessions and couples training.
Get in contact here! https://bodydevelopmentcentre.co.uk/get-in-touch/
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