What to Do Now the 6-Week Summer Shred Is Over You’ve just finished a 6-week shred. 

You stuck to your calories, smashed your steps, made some great food swaps, and probably said “no” to a few beers or takeaways along the way. Now you’re looking leaner, clothes fit better, and maybe you’ve even got a few compliments to show for it. 

But… now what? 

This post-shred phase is crucial—maybe even more important than the shred itself. Why? Because what you do now will determine whether your results last, or whether they rebound. 

The Cost of Constant Dieting

Before we dive into what to do, let’s talk about what happens when we don’t exit a fat loss phase properly. Long-term calorie deficits, even when done well, create physical and psychological fatigue. You’ve likely experienced this already—lower energy, disrupted sleep, irritability, and higher food focus. 

That’s normal. Research shows that chronic dieting can impact your metabolism, hormones (like leptin and ghrelin), and even your relationship with food. It’s not uncommon for people to develop ‘food anxiety’ or go through binge-restrict cycles if they don’t have a clear plan for the after phase (Peat et al., 2020; Dulloo et al., 2012). 

 So instead of jumping back into another diet (or diving headfirst into the biscuit tin), here’s how to transition smartly and protect your results: 

1. Reverse Diet (Gently)

Reverse dieting sounds fancy, but it’s really just a methodical way of increasing calories gradually after a fat loss phase. Your body is likely still a bit sensitive to excess calories, so jumping straight back to maintenance could lead to unnecessary fat gain. Try this: Increase daily calories by 100–150 kcal per week. Prioritise carbs and fats (you’ve probably been low on both). Monitor weight, hunger, energy, and training performance. This process isn’t about staying lean forever, but it does help reduce the shock of going from deficit to surplus. 

2. Stay Active but Shift the Focus

During a shred, cardio often ramps up to increase your daily burn. Now’s the time to pull back on excessive cardio and shift focus toward performance and recovery. 

Try this: Keep your steps consistent (8–10k is a great target). Reduce cardio sessions gradually unless you genuinely enjoy them. Focus your training around getting stronger and building lean tissue. 

 3. Keep Protein High

You’ve likely heard this before, but post-diet is not the time to let protein drop. It plays a key role in: Preserving lean mass Managing hunger Supporting performance and recovery 

Try this: Stick to 1.6–2.2g of protein per kg of bodyweight daily. This keeps you fuller for longer and helps prevent any unwanted regain from being fat instead of muscle. 

4. Reintroduce Flexibility Without Going Off the Rails

One of the biggest mistakes post-shred? Going “all in” on freedom. Think: “I’ve earned this weekend,” turning into “I’ll start again Monday” every week for a month. 

Try this: Bring back higher-calorie meals slowly—maybe 1–2 per week to start. Don’t feel like you have to track everything, but stay mindful. Ask: Do I want this because I enjoy it, or because I was restricted? 

5. Set a New Goal (Non-Scale)

The shred is over, but your health and fitness journey isn’t. This is the perfect time to pivot to performance, strength, or habit-based goals that don’t rely on the number on the scales. 

Try this: Pick a lift to improve (e.g. deadlift or chin-up). Sign up for an event (5K, Tough Mudder, Hyrox). Focus on sleep quality, hydration, or stress management. 

 6. Give Your Body (and Mind) a Break

You don’t need to diet 365 days a year. In fact, your body needs periods of maintenance to feel safe, regulate hormones, and keep energy levels high. If you constantly push, you’ll burn out—and eventually, your results will slip. 

Maintenance is progress.

Final Thoughts

You’ve done the hard work. Now, it’s time to protect it. Think of this next phase like putting the seal on your results—it keeps everything in place, and lets you move forward without starting from scratch in 3 months' time. Ease out of the deficit. Nourish your body.

Train with purpose. And remember—sustainability is what separates a good transformation from a great one.