How to Eat Well and Stay Healthy This Summer: A Guide for Midlife Women

Summer often brings a sense of freedom and relaxation, but it can also make maintaining health goals challenging, especially when holidays and social events are involved. It’s easy to indulge more than usual, thinking, “I’m on holiday; I deserve to enjoy myself.” While these moments are precious, the aftermath often leaves us grappling with guilt and regret over any weight gained. This cycle of indulgence followed by restrictive dieting isn’t just harmful to your body—it also takes a toll on your mental wellbeing. You deserve a life where dieting and weight worries don’t dominate your thoughts, a life where you can truly thrive in this second chapter.

Creating a Summer Plan

Success begins with a clear plan. Before your holiday or social event, decide how you want to feel afterward. Reflect on past experiences—how often have you returned from a holiday only to jump straight into a diet? This time, choose to make it different. Set an intention that aligns with how you want to feel, not just during the summer but beyond it.

Imagining Your Future Self

Take a moment to vividly imagine your future self—the healthy, vibrant woman living her best life. What does she enjoy doing? How does she handle stress or navigate social eating? By fleshing out this vision, you create a powerful guide for your current choices, aligning them with the person you aspire to become. This isn’t just about short-term gains; it’s about long-term transformation.

Living as Your Future Self Today

Consider the actions you can take today that bring you closer to becoming your future self. What decisions would your best self make right now? This version of you doesn’t achieve her goals through self-punishment but through self-pride and appreciation. She celebrates passing up that extra serving of cake or stopping when she’s comfortably full. By aligning your daily actions with those of your future self, you start embodying her, making choices that naturally lead to the healthiest and happiest version of you.

Handling Slip-Ups with Grace

Even with the best-laid plans, slip-ups can happen. It’s crucial not to fall into a cycle of self-criticism when things don’t go perfectly. Instead, reconnect with patience, curiosity, and compassion. Slip-ups are a natural part of life; they don’t define your journey. Each experience offers a chance to learn and grow, helping you strengthen your resolve and commitment to your goals.

Adopting New Behaviours for Lasting Change

Navigating midlife changes isn’t just about adjusting to physical shifts; it’s also about changing the core behaviours and thoughts that lead to lasting health. Embrace the process of healthy living as a liberating experience, free from the constraints of yo-yo dieting. James Clear, in his book “Atomic Habits,” outlines four laws for successful behaviour change: make it obvious, make it attractive, make it easy, and make it satisfying. By applying these principles, your new lifestyle habits can become a joyful and integral part of your life, paving the way for long-term wellbeing.

Imagining Your Ideal Summer

Think about your upcoming summer—what do you want to feel as you lounge by the pool or enjoy an evening out? These feelings don’t happen by accident; they start with the thoughts and decisions you cultivate today. By planning and practicing positive thoughts now, you actively create the enjoyable, stress-free summer you desire.

Creating a New Narrative for Summer

This summer, challenge yourself to do things differently. Move away from restrictive diets and embrace a fuller, more joyful approach to life. Imagine ending the summer not only maintaining or even losing weight but also feeling better about yourself and your body. This is entirely possible when you shift from a diet-focused mindset to one centred on overall wellbeing and self-love.

This journey is about more than just nourishing your body with the right foods; it’s about rewriting the deep-seated beliefs that have kept you stuck in unhealthy patterns. By cultivating a positive, forward-thinking mindset, you can make this summer—and every season that follows—truly transformative.