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Top Tips to Help you Get Back on Track

Holiday blues, lacking motivation at the gym and feeling guilty about gaining half a stone over the summer. Sound familiar? As we are nearing the end of summer (or for us Brits, what was meant to be summer), it is not unusual to feel a little fed up. Whether you’ve indulged on an all-inclusive holiday or just had a little too many Aperols at all those BBQs throughout the summer, getting back into the swing of healthy eating and exercise can be a challenge for everyone!

But don’t worry, we’ve got you covered! We’ve put together some top tips to help you get back on track. So, don’t reach for the woolly oversized jumpers just yet, give these a try to kick start your Autumn. After all you know the saying, abs are made in the winter!


1. Ditch the fad diets. Don’t feel guilty if you’ve had a big blow out on your holidays; you need time to relax and enjoy yourself, this is important for the mind as well as your body. The best thing to do is be grateful for the experiences you had and prepare yourself for getting back to eating nutritious meals, staying hydrated and exercising regularly. Don’t start a fad diet in order to lose weight ‘fast’ – this isn’t sustainable and depriving yourself of certain foods can lead to a poor relationship with food.

Check out our Diet Whey range for the perfect high protein, low calorie, low sugar snack.

2. Food prep. This is probably the easiest way to ensure you stay on track as it stops you reaching for poor choices when you are hungry. Write down and plan all your meals and snacks for the week, then prepare them on a Sunday so it’s all cooked and ready to go. What’s an hour out of your day?

Our Smart Protein powder can be used as a great addition to your overnight oats or try making a healthy protein banana bread.

3. Workout with a buddy. Lacking motivation at the gym? Training with a friend is a great way to keep you in check. Not only does it provide you with instant accountability, but it also means you can work harder together and spur each other on. A little healthy competition never hurt anyone, right?

4. Drink plenty of water. It seems a simple one to mention, however it’s an important one. Many people confuse thirst for hunger so ensuring you are well hydrated helps to ensure you are not overeating. Not a huge fan of drinking water? Eat your water too! Fruits and vegetables such as cucumber, tomatoes, broccoli, watermelon and strawberries are all made up of over 90% of water. Plus, they taste delicious!

5. Treat yourself to some new kit. Whether it’s a new set of Tupperware, a new protein powder or some new workout gear, whatever gets you’re mojo going again. Nothing beats a fresh pair of kicks to give you a spring in your step again!

6. Set SMART goals. Goal setting is a great way to keep you motivated and accountable but don’t be too hard on yourself by setting out-of-this-world goals that will only deflate you further. Goals should be Specific, Measurable, Achievable, Realistic and Time specific. As a rule, small milestones are the way forward rather than one mammoth end goal.

7. Don’t compare yourself to others. Don’t feel disheartened if your friend manages to workout everyday but you only make the gym once that week or that your colleague manages to get through the whole day without snacking but you have devoured half of the biscuit tin! Remember this is your journey and everyone is different so keep people who don’t respect your goals at arms-length and un-follow accounts which make you feel rubbish!

8. Switch up your routine. Changing and adapting your workouts, as well as adding new foods and meals to your regime can help spice things up and prevent you from getting bored.

PhD Nutrition