5 ways to get out of your diet or workout rut


Life has its ups and downs, and so does my weight it seems. I’m back on the heavy side again, even though I’ve been working out regularly when I haven’t been traveling. I’ve decided I’m in a diet and exercise rut and need to change it up to get back to where I want to be with my weight, eating habit and fitness routine.

Here are five things you can get out of your diet or workout rut:

1. Start a different exercise routine.

Last year I was working out at the rec center down the street from my daughter’s preschool. Over the summer, I only used the exercise bike and some free weights. I’m not challenged anymore.

To change it up I started working out to Jillian Michaels - 30 Day Shred. The real title of this exercise video should be “Jillian Michaels comes to your house to kick your ass.” Besides that it’s challenging, I like it because it only takes 20 minutes a day (thank goodness!) and Jillian has you use big and small muscles at the same time for maximum calorie burn.

2. Eat something different.

Are you one of those people who eat the same thing for breakfast every day? Trying new foods that fit your diet or weight loss plan can help you get out of a weight plateau.

I’ve been exploring polymeal cooking based on the book Healthiest Meals on Earth: The Surprising, Unbiased Truth About What Meals to Eat and Why. (You can read my two posts on it at More polymeal cooking: antelope tenderloin with blackberry sage sauce and Healthy holiday polymeal cooking with the Healthiest Meals on Earth.) Even if you’re on a strict weight loss diet, you can use some of the recommended foods like fresh vegetables, garlic, fish, nuts and even an occasional nibble of chocolate or glass of wine in your food plan.

Try looking a old things in a new way, too. Maybe you want to get out your old cookbooks and modify some recipes. One book that I’m going to do this with is Margarita Mama: Mocktails for Moms-to-Be. No I'm not pregnant! However, the book is full of non-alcoholic mocktails that you can modify to make even healthier and lower in calories. Here's a sample:

Basil Pomegranate Lemonade

Pomegranates contain high concentrations of polyphenols, which are antioxidants and have been shown to inhibit the development of certain cancers.


  • 6 to 8 basil leaves
  • 2 oz. of pomegranate juice
  • 4 oz. lemonade (substitute a sugar free lemonade or make your own with stevia and fresh lemon juice)
  • 2 oz. lemon-lime soda (substitute a sugar free soda or use a lemon-lime flavored seltzer water)


  1. Mix basil and pomegranate juice in the bottom of a tall glass.
  2. Fill the glass with ice.
  3. Add the lemonade and the soda/seltzer and stir.

3. Try new diet and exercise products.

I’ve been trying out Sensa for a few days. (See my post Sensa: a new approach to weight loss to learn more about how sprinkling Tastants on your food can help you feel full faster, stay satisfied longer and lose weight.) Now I know all about placebos, but I think this product is different. I am feeling fuller faster, and not stuffing my face until I burst because I’m still hungry. Plus, I’m not hungry a hour later. Maybe it’s only working because I’m paying more attention since I’m using a special product. Stay tuned.

There are so many new products to try from protein bars to exercise equipment. I’m hoping that Santa will bring me a Wii Fitness and Jillian Michaels Fitness Ultimatum 2009 for Christmas or maybe earlier for my birthday. Treat yourself to get out of your rut!

4. Find new rewards to motivate you.

Find a non-fitness or diet product to reward yourself with, and remember it’s not necessary to break the bank. Buy a new bath or hair product. Suave products are terrific and usually under $3. Download a few episodes of your favorite TV show on iTunes to watch during a break in the day – only $1.99 an episode. Or go to your library’s website and reserve that book you’ve been wanting to read – FREE!

One slightly more expensive treat I’d like to recommend is pzizz. It’s a downloadable software program that generates random soundtracks that you can listen to that will help you get a good night’s sleep. You can even use it while you power nap during the day. Read my review of pzizz here.

5. Revisit your goals.

All the gurus out there from business to health tell you must write down your goals in order to achieve them. For example, Weight Watchers has you set a 10% weight loss goal, and they have you note it in your materials. If you wrote them down, good! If not, it’s a great time to do it.

Then after you’ve reviewed (or finally wrote down) your goals, write down all the benefits you can think of to losing weight, working out, eating healthier, or getting more fit. It can be as frivolous as, “I want to fit back into my wedding gown.” or as important as, “I want to improve my blood pressure.” (If you’ve done this before, review them and add a few more.)

Put away your goals in a safe, private place. Then on your calendar set a time – maybe a month or two – to review your goals, the benefits of your getting healthy journey, and to track your process (or maybe lack of it) again.

I hope these five things will help get your out of your fitness and diet rut and get you motivated!

Read more of my 5 Way/Things Advice articles.

2 thoughts on “5 ways to get out of your diet or workout rut

  1. Pingback: Healthy holiday eating: Quinoa with Pomegranate Arils and Goat Cheese #glutenfree | This Mama Cooks! On a Diet™

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