It’s fair to say that summer seemed to take forever to get here but once it did it certainly arrived in style. The warmer days and longer evenings often mean we are out and about more, having barbecues, family gatherings and probably attending a wedding or two and because our weather is totally unpredictable we want to make the most of it whilst it lasts.

However, how many of you are a work-week dieter ie you are really good with your eating and exercise and then let it all go to pot at the weekend because of the temptation that surrounds you at social events? That maybe fine if you’re not working towards anything and maybe you do that precisely because you feel that you’ve earnt a treat or two (or three) come the weekend. But if you are working towards a specific goal especially weight loss it’s all too easy to undo all your progress by not having some discipline and self control come the weekend.  Just think if you have a deficit of 500 calories everyday Monday to Friday but then consume an extra 2400 calories more over the weekend then you have in effect cancelled out that deficit and so are unlikely to make any progress with your goals that week. That doesn’t mean to say you can’t have a little something of what you fancy now and again but if you do, consider how you might be able to offset it or be prepared for that fact it might take you a little longer to get to where you want to be.

Here are some tips to help you keep on track when you have a social event to attend.

  • Increase your general activity levels – not necessarily bespoke workouts but move around more during the day, get up and dance if you are at an event, walk to the shops instead of drive
  • If you have an evening do then eat less than you would normally during the day and vice versa
  • Try to eat more lean protein to keep you fuller for longer. At barbecues try to avoid the burgers and sausages and go for options like fish or chicken if available.
  • Before going to a social occasion try to have a plan of what and how much you are going to eat and drink and stick to it.
  • Stick to low calorie alcoholic drinks like spirits with low calorie mixers.
  • Avoid dressings such as mayonnaise and salad cream which are high in fat. Instead consider low fat alternatives such as dressings made with natural yoghurt or good old olive oil and balsamic vinegar with mustard and honey.

Generally, if you can only stick to your diet during the week then you need to re-think your strategy. Success in weight loss is due to healthy diet habits which can take a while to form but if done often enough will suddenly become an unconscious effort as opposed to conscious.