Steps to meet your fitness goals

Summer is a glorious season in Australia. We’re blessed with huge, open skies and a sun that smiles for weeks on end. It’s also a season of celebration. The only downside to summer is that many of us invest so much time in living it up that our health, fitness and nutrition goals can fall completely by the wayside.

Of course, there’s nothing wrong with a break from routine, but if you’d like to party without losing fitness or piling on the pounds, we show you some ways to make it happen.

Step one – don’t skip meals

You’re off to a party tonight and you know there will be fabulous food on offer. You won’t be able to resist the festive fare, so you skip dinner. Big mistake, says dietitian Sharon Natoli, founding director of Food and Nutrition Australia. “It’s best if you eat healthily and well throughout the day so you’re not ravenous when you arrive,” advises Sharon, “that way you won’t be too tempted by the party food.”

If you are going to indulge, opt for healthier foods if you can (think grilled not fried; seafood not sausage rolls) and take it easy with the alcohol. Drinking alcohol will decrease your resolve to eat well, plus it can stimulate your appetite. Alternating alcoholic drinks with water can help.

Otherwise, choose lighter drinks such as wine spritzers. During these warmer months, it‘s particularly important to stay well hydrated to assist in the absorption of vital nutrients and flush out toxins.

Step two – stick to a routine

Research has shown that when your routine goes out the window, your diet often follows. So this summer, try to stick to the foods you usually eat, even if you happen to be staying in a five-star hotel enjoying the holiday of your dreams.

“If you’re staying somewhere with a buffet breakfast, find a bowl that is the size you use at home,” says Sharon. “Fill it up, but don’t go any further. This will help you with portion control.”

It also helps to plan ahead. If there’s a supermarket nearby, stock up on the foods you regularly eat and keep them in your room and in your handbag. That way, you won’t be tempted to buy fast food items for meals or snacks.

Step three – treat yourself often

Treat yourself at least once a week. Every now and again allow yourself to eat whatever it is you fancy, and most importantly, enjoy every morsel.

There’s room for treats in everybody’s diet, however it’s important to choose snacks you really crave and not foods that just happen to be within arm’s reach. Also, make it a habit to eat just a little at a time. “If chocolate is your thing, break off a square and put the rest away,” says Sharon.

“Afterwards, ask yourself whether you feel satisfied. If the answer is no, have another square. There will come a point when you are satisfied and slowing the eating process down will help you recognise that.”