The Daily Telegraph - Saturday - - COVER STORY -

Some­times, things just don’t go ac­cord­ing to plan, and you will have a “bad” day (although it might feel more like a re­ally good day), whether that in­volves too many drinks with friends, binge­ing at the bis­cuit bar­rel or con­sum­ing what felt like dou­ble your nor­mal daily food and drink in­take.

Rather than beat­ing your­self up about it, en­joy it, but have a con­tin­gency in your back pocket to get you back on track as soon as you can, so that one meal or night out doesn’t de­rail you. This might mean a

pre-break­fast train­ing ses­sion the next day, when your mus­cles are well stocked with fuel from din­ner the night be­fore and you’re in the per­fect po­si­tion to burn off fat.

Ad­mit­tedly, you won’t feel like this the morn­ing af­ter too many drinks, so if this is the sce­nario, give your­self a break the morn­ing af­ter and just get your­self back on track as soon as you can.

You can see this as a dam­age-lim­i­ta­tion strat­egy, so that you’re free oc­ca­sion­ally to en­joy a meal or other event that breaks with your plan. If the wheels re­ally do come off, you know that you have the tools and con­fi­dence to ap­ply the win­ning be­hav­iours that will get your en­ergy plan back to where you want to be.

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