To keep your bodyfat and physical condition in check or improving for the better a little bit of thought will go a long way. Here are some tips to keep you on track. Plan ahead. The key to a streamlined and performance body is all about preparation, always think at least a few hours ahead of each meal so you aren't faced with making a snap decision when the hunger strikes in full force. When this happens most people will go for whatever they can get their hands on. Do what you can to prevent this and think ahead. Planning your meals the night or day before is the best way. Cook extra. Cook more food. Not necessarily for eating at your next meal, but when you have organised yourself some time in the kitchen why not cook a bit extra for eating for additional meals. Maybe some more chicken, rice, pasta and vegetables? The extra amounts can be frozen or refrigerated so they're there when needed. I know some people like to do a weeks worth of cooking all in one session. It saves them time during the week and also keeps their eating honest. Empty the pantry tempters. If it's there I'll eat it. For me to keep myself safe I find the best way is to remove temptation so it's not staring at me as soon as I open the pantry door. You can sabotage progress by having any 'off the plan' foods within easy reach. The solution is to clear out all the high sugar and high fat junk. Either put the food in a safe place – and if that's not safe enough for you then send it all someone else's way. Prepare your own food. When it comes to interpreting some nutrition and ingredient panels it can seem like a science. They are becoming increasingly confusing as food manufacturers try to disguise certain ingredients in attempts to 'talk up' their products. You see this on some protein bars and other so called health nutrition products. More often than not there is a lot more to the story than will be admitted clearly. As most of us aren't food scientists and unable to distinguish the difference between good and bad the moral of the story is there could be hidden factors setting your progress back that you are unaware of. Eat natural, and prepare your own food as often as you can. Ease up on alcohol. This is a topic I get asked about a lot. Some people believe that any alcohol they drink can be remedied with some extra cardio or by restricting calories elsewhere. Unfortunately it's not as simple as calories in versus calories out. When it comes to the body it's always complex. Alcohol consumption can alter your hormonal systems. The physical repercussions of one night 'celebrating' can be felt for days or even weeks after. If you're really wanting to maintain peak condition then moderation is definitely the key. For more performance nutrition and training tips, and sports or weight loss supplements please visit: www.reactiv.co.nz