How to Recover Balance After Holiday Indulgence: Expert Tips from a Nutritionist
The holiday season often brings joy, celebration, and, inevitably, overindulgence. As the new year begins, many turn to diets to shed the extra pounds. However, Oihane Fuertes, a nutritionist at Quirónsalud Vitoria Hospital, warns against the pitfalls of fast and restrictive diets.“These types of diets generate a feeling of deprivation and turn certain foods into a kind of reward, which makes it difficult to maintain a balanced diet,” she explains. Instead, Fuertes emphasizes the importance of adopting a enduring approach to regain balance.
Why Avoid Restrictive Diets?
Restrictive diets may promise speedy results, but they are often ineffective in the long term. “It is not about making drastic changes or eliminating foods all at once, but rather recovering balance little by little,” Fuertes advises. Such diets can also foster an unhealthy relationship with food, leading to cycles of deprivation and overindulgence.
A Thorough Approach to Balanced Living
The first step to regaining balance is to adopt a holistic approach that includes diet, physical activity, and adequate rest.“It is indeed essential to choose a physical activity that you enjoy, as that will help you maintain it over time,” Fuertes suggests. Whether it’s yoga, swimming, or a brisk walk, finding an activity you love is key to long-term success.
When it comes to nutrition, Fuertes recommends reorganizing meals progressively. Prioritize foods rich in protein and vegetables. “A balanced dish could be made up of a portion of cooked broccoli as a garnish and some grilled chicken fillets as a source of protein,” she proposes.
The Power of Meal Planning
One of the most practical tips Fuertes offers is to spend time planning weekly meals. “Choose a day, like Sunday, to organize the menu and make the necessary purchase. This helps maintain a varied and balanced diet throughout the week,” she explains. Meal planning not only ensures a healthy diet but also prevents food waste.
To avoid monotony,vary your meal options week by week. For example, if you prepare lentils one week, opt for chickpeas or beans the next, combining them with different vegetables.
Prioritize Satiating Foods
Fuertes highlights the importance of incorporating satiating foods into your diet. “Proteins are the most satiating nutrient, so they should occupy a prominent place in our diet,” she concludes. Foods like eggs, lean meats, and legumes can help control appetite and keep you feeling full longer.
| Key Recommendations | Why It Matters |
|————————–|——————–|
| Avoid restrictive diets | Promotes a healthy relationship with food |
| Choose enjoyable physical activities | Ensures long-term consistency |
| Prioritize protein and vegetables | Supports balanced nutrition |
| Plan meals weekly | Prevents food waste and maintains variety |
| Incorporate satiating foods | Helps control appetite |
By following these expert tips, you can recover balance after the holiday season and set the foundation for a healthier, more sustainable lifestyle.
