Health – Breaking free from all-or-nothing trap 

Summer is just around the corner, and for many of us that means pulling out last year’s shorts, dresses, and togs. For some, that moment sparks a frantic push to ‘get in shape’ before Christmas. It’s tempting to dive into a super-strict diet or radical fitness plan in the hope of fast results, but that’s often the quickest way to end up frustrated and right back where you started.

As a weight-loss coach, I see this “all-or-nothing” mentality all the time. One week, people are fully on track, eating perfectly and exercising daily. The next week, life happens – stress, social events, or just plain exhaustion– and suddenly the plan goes out the window. The result is guilt, overeating, and a cycle of starting and stopping that feels impossible to break.

Strict diets might deliver short-term wins, but they’re incredibly difficult to maintain. Whether it’s cutting carbs to the extreme, fasting in rigid timeframes, or eliminating whole food groups, these approaches usually end the same way: burnout, frustration, and weight regained just as quickly as it was lost.

So, what’s the alternative? Don’t panic, and don’t go radical. The best thing you can do is find the middle ground. Instead of aiming for perfection, focus on making a handful of small, simple changes that you can actually sustain. This might mean swapping sugary drinks for water, adding more protein to your meals, or committing to regular walks. One of the most effective things you can do is stop eating after dinner. These small, steady actions will get you far further than swinging between extremes.

Progress will always beat perfection. Nobody who has successfully lost weight and kept it off has done it by being “perfect” all the time. They’ve done it by being consistent – showing up, making better choices, and crucially, not giving up when things get messy.

The middle ground doesn’t mean slow results, either. Consistent actions build momentum. When you string together days and weeks of better choices, you will see results. More importantly, you’ll create habits that will last long after the beach towels are packed away.

So as we enter the lead up to summer, resist the urge for a last-minute crash diet. Instead, think about what you can do today, tomorrow, and next week that you’ll still be able to manage in three months’ time. 

Great health is not about being “all in” or “all out.” It’s about finding your middle ground and staying there. That’s how you’ll head into summer with confidence, not just in your wardrobe, but in knowing you’re building habits that will last.