The holiday is six weeks away and suddenly you have a new number one training priority - looking good on the beach. However, with time running short you will probably make a few huge mistakes, which will actually limit fat loss.
Commit to a quick-fix crash diet, and you might move further from your ultimate goal. Don't think it could happen to you? Don't be so sure. Many people damage their metabolism on a daily basis without even realising it, and then they wonder why they are not seeing results.
The most common mistake when holiday-dieting is reducing calories - including reducing protein intake. When you reduce your calorie intake, you should bump up the amount of protein you consume. Otherwise you might lose muscle mass, which will halt your metabolism in a hurry. More muscle equals a higher metabolism!
If you are reducing calories, make sure you aim for 2.5g to 3.5g of protein per kilogram of bodyweight. This will help keep you fuller for longer as protein has a higher thermic effect of feeding than carbohydrates and fat. Read this for a detailed guide to your own calorie requirements.
Another mistake is doing too much cardio. Often people feel they have to pound the treadmill to lose more weight, doing twice the amount they normally do in an attempt to get twice the results. Eventually your body will adapt and the weight loss you were achieving suddenly slows down. What do you do now? Add more cardio? Run for longer?
Mix things up! Switching to interval training, alternating between higher and lower intensities will fire things back up.
Neglecting Sleep? Sleep is imperative for fat loss.
Doing more training and sleeping less is not the way forward. Sleep will keep your metabolism stronger and help you maintain better insulin sensitivity. Lack of sleep will also drain your energy, making it nearly impossible to train as hard as you need to. Aim for 8 hours of sleep per night to allow for better recovery.