During the winter and spring months, many people make the decision that this will be "their year", or it's time to get into the best shape they have ever been in for the summer.
While this is an awesome thing, I think it is important that when you have made these habitual changes, you stick to them. It's not healthy yo-yoing with weight, eating healthy and then having blow outs for weeks on end once you have done well and have hit your targets. If you are wanting to get into better shape, thinking about long term change is what will bring the very best results and improve your health, lifestyle and confidence.
I am not saying by any means that when you have hit your goals you must be robot like and never bend the rules, as that would not be sustainable.
You can bend the rules, just don't break them.
For example, if you are having a barbecue with friends and family, it is more than likely that you will be given some notice about such an event. When this is the case, try and fit your metabolic reset meal in for that day (for those reading this who are unaware of what a metabolic reset meal is - It is a meal where it is beneficial to have some carbohydrates and a great chance to reward yourself for the previous 4-7 days of healthy nutrition eating). This way, when you have your BBQ you can enjoy the food which is on offer without feeling guilty or damaging your confidence.
When you decide, prior to eating something that is not ideal for fat loss, that you are going to eat it, you are not breaking the rules, you are bending them, which doesn't knock your self confidence. If you don't plan it and eat it when perhaps you know you shouldn't, you damage your self confidence, I would consider this breaking the rules.
If, for example, you have a spontaneous BBQ, that is fine, just avoid the carbs. If you can't do that, the best thing to do would be to train before having your BBQ and then also make sure that you eat your protein and natural fats before any carbs.
Proteins and fats are slow digesting foods and will allow for the carbs to be digested more slowly, leading to a slower rise in blood sugar levels - and less fat storage.
Another one that tends to go out of the window for many people when the sun comes out is water intake.
Whe n it gets hot, you perspire more and dehydrate a lot more quickly. Add that to a cheeky glass of wine/beer or a cocktail after work in the sunshine, and you are heading for dehydration city!
Being dehydrated will not help you in any way!
if you are planning to have some alcohol, make sure that you drink plenty of water before, during and afterwards. Alcohol, lower water intake and sunshine are a disastrous recipe for fat gain. Similar to having protein and fats before carbs, try to have the same before alcohol as this will slow the way the alcohol is absorbed into your body.
Finally if you are going to be indulging a little over the summer, take your supplements no matter what. They don't stop working just because you had a bad day at the office in terms of nutrition and will help to limit the damage done the next time you have a progress tracker...
Speaking of progress trackers… You should have one every week or two weeks consistently. This is one of the key factors in long term physical change and there has been significant research which proves that the more progress trackers you have the more likely you will be to change your body shape for the long haul rather than just short term.
