simple steps to get back in track!

Don't drink your calories: This is the most important rule to follow. Try not to drink anything that has calories; only drink water! Do not wait until you are thirsty to drink, being thirsty is the first sign of dehydration. Drink enough so you are not thirsty, but not so much that you feel bloated. The common belief that one should drink 8 glasses of water a day is without scientific basis.
Be Natural: This means only eat natural food. Don't panic now! Natural or naturally occurring food or food products are those which are minimally processed and remain as close as possible to their whole, original state. Natural foods are generally much better and more nutritious than their refined counterparts.
Feed Your Body: You have to feed your body calories - good calories. It is very important to eat several meals a day. Do not go more than 4 hrs without eating, unless of course you are sleeping. You may not even need to limit how much you eat at each interval. Smaller, frequent meals will increase your metabolism, maintain your blood sugar, and prevent you from overeating.
Eat at Home:Dining out is great, but do not do it all the time! While this can be difficult if you travel a lot, if you do go out to eat, try your best to stick with the above rules.
Sugar is your Enemy: Surely you have heard this one a thousand times, but it is true. If you love candy, cookies and sweets, you should do your best to give them up - at least for a short time. Stay away from the sweets, especially until you get to your goal weight. It really can be done!
Set Your Weight Goal: You need to set goals in order to be successful in anything. Set a weight goal, but NOT a date goal! It is not important how fast you achieve your weight, so dates are not important. Health is always better than speed!
Get up and move: Exercise is a very important part of getting in shape, but sometimes you might miss a workout. Even if this happens, you could pick some exercise - such as push-ups - and do that consistently no matter what interferes with the rest of your workout plans. Try doing 20 push-ups every morning before you get into the shower. Make it part of your daily routine. It may seem insignificant, but after some time you will actually see a significant change in your body shape.
Start exercising: Take walks, join a gym, go jogging, or take a dance class – whatever you prefer. Instead of making it your New Year’s Resolution each year to exercise more, make each Monday a new chance to get on track. A non-profit national public health campaign called Healthy Monday associated with Columbia University’s Mailman School of Public Health advocates using Monday as the day to commit to all things healthy.
Relax on the Weekends: It is important to follow the rules above. However, it's okay to relax on the weekends. This means, do allow yourself to go out to dinner and eat some sweets on the weekend. This may sound contradictory, but it's the real deal. If you have a craving, go for it. Anytime you have a craving for something that does not really conform to your diet rules - such as pizza, sweets or fried chicken - wait for the weekend to have them; make them your weekend treats. You can still follow the rules, but modify them a bit to fit in your cravings. A day or two of eating more than you're supposed to can actually make your metabolism kick in and cause a net weigh loss. Do not, however, use this as an excuse to binge eat, or else you will undo all your hard work.