Summer strategies: avoiding the holiday weight gain

The annual summer surge – vacations, barbecues, and an apparent abandonment of healthy habits – is a predictable phenomenon. But it doesn’t have to translate into a significant shift on the scale. Dr. Martina Donegani, a registered dietitian and scientific ambassador for Gazzetta Active, offers a surprisingly pragmatic approach.

Don’t fall into the ‘all or nothing’ trap

Forget the notion that a few indulgent weeks negate months of disciplined eating. Donegani stresses that if you’ve maintained a balanced lifestyle throughout the year, a slightly altered diet during the holidays isn't catastrophic. It’s about recognizing the difference – enjoying yourself, yes, but with awareness.

The key, she explains, is to avoid the impulsive cycle of extreme restriction following a period of overindulgence. That’s a recipe for burnout and ultimately, failure.

Smart strategies for the season

Donegani outlines a few core principles. First, embrace the aperitivo – but manage it. A little grazing can be enjoyable, but portion control is paramount. And those celebratory dinners? Savor them, but don’t let them derail your week. Prioritize quality over quantity.

There’s room for indulgence, she insists – a scoop of gelato enjoyed mindfully, for example. But timing matters. Don’t load up on sugar and fat first thing in the morning. And crucially, move more. Even a brisk walk can counteract the effects of a heavier meal.

Hydration is also key. Staying adequately hydrated can help you feel fuller and curb cravings. Forget the illusion of willpower; nourish your body with real food. Focus on nutrient-dense choices – fruits, vegetables, lean protein – to fuel your summer activities.

Finally, don’t let the scale dictate your mood. Fluctuations are normal. A temporary gain doesn’t erase your efforts. Instead, concentrate on maintaining consistent healthy habits – they’ll pay dividends in the long run. Donegani’s advice is refreshingly simple: relax, enjoy the season, and remember that a healthy lifestyle is a marathon, not a sprint.