Embracing the vibrant, sun-kissed days of summer can often lead ot indulging in the pleasures it brings, from sipping refreshing cocktails to mouthwatering barbecues and delectable ice creams.
However, the season’s allure of carefree indulgence can pose a challenge for those striving to maintain a balanced and healthy diet. As the temperatures rise and the social gatherings multiply, finding harmony between relishing in the less healthy aspects of summer, such as drinking and indulgent foods, while still prioritising overall well-being becomes an essential pursuit. In this article, we explore practical tips and mindful approaches to strike that delicate equilibrium, allowing you to savor the joys of summer while staying committed to your health goals.
Plan Your Week
To effectively navigate social events and maintain control over your diet, utilise your calendar. Plan ahead by noting upcoming social gatherings and events, and adjust your meals accordingly. Prioritise protein and vegetables to balance higher carb intake during outings and avoid skipping meals, as it may lead to overindulgence later. Making a rough plan for the next day’s meals and snacks in the evening or morning can help you avoid impulsive and less desirable food choices when hunger strikes, too. With a well-thought-out approach, you can stay prepared, balanced, and in control of your diet even during busy social occasions.
Plan Your Meals
When dining out, familiarise yourself with the menu options in advance to make informed choices. Focus on what you can control, like portion sizes and requesting sauces and dressings on the side. Opt for nutrient-dense options, load up on vegetables, and consider the three main meal categories: high fat/high carb, high fat/low carb, and low fat/high carb and make a decision based on your preferences and goals. Similarly, be mindful of drink choices and their calorie content. Armed with knowledge, you can navigate restaurant meals confidently and enjoy your dining experience.
Plan a Calorie Adjustment
Create a calorie deficit of 100 calories per day for five days to allow flexibility for indulgence on your night out. This approach grants an extra 500 calories, ensuring you stay on track even with a higher-calorie meal. Enjoy your evening guilt-free, knowing you managed your intake throughout the week.
Plan for a Weight Fluctuation
Remember that fluctuations are common and not indicative of fat gain, especially after eating out. Several reasons can cause a temporary increase in weight, such as retained food, replenished muscle glycogen, lack of bathroom visit, or excess water due to salt and carb intake. Remember, weight does not directly correlate with fat gain, so focus on overall progress rather than daily fluctuations on the scale.
…and Enjoy!
Embrace the enjoyment of socialising and events, even if your usual routine goes off track. Afterward, reflect on the fun you had and return to your normal habits, focusing on hydration, informed meal choices, and regular intake targets. Remember, socialising is a vital part of a healthy lifestyle, and you can still pursue your goals with a positive mindset and a healthy relationship with food.
