Summer holidays (rightly) represent a period of leisure and change in daily habits, characterized by a greater frequency of meals away from home, consumption of energy-dense foods, and a reduction in work routines. While these factors can promote increased body weight, adopting simple behavioral strategies helps limit this risk, without compromising the pleasure of conviviality and relaxation.
Recall that body weight regulation depends on the balance between energy introduced through food and energy consumed through both basal metabolism, diet-induced thermogenesis, and physical activity. During the holidays, even a modest increase in calorie intake, if prolonged over time and not compensated by an adequate level of physical activity, can lead to a progressive accumulation of adipose tissue.
However, studies show that the weight gain observed in the summer is generally limited and often attributable, at least in part, to a temporary increase in glycogen stores and water retention, phenomena that tend to normalize with the return to usual eating habits.
In order to prevent weight gain, it is useful to follow the ’80/20 rule, that is, make balanced choices for most meals and indulge in ice cream, aperitifs, or special dinners in a more limited manner but without feeling guilty.
An overly restrictive approach can actually promote episodes of hyperalimentation and compromise long-term adherence, while a flexible eating model, in which most meals consist of nutritious foods but occasionally leave room for higher-calorie preparations, helps maintain a balanced relationship with food and reduces the risk of compensatory behaviors.
Another tip is to avoid arriving too hungry at meals: a breakfast and light snacks such as fruit, yogurt, dried fruit help avoid binge eating at lunch or dinner. You then need to try to control the portions: you can eat everything, but in moderate quantities. If you want a dessert, simply avoid bread or a very large second course in the same meal.
Even on vacation, an effective appetite control strategy is the inclusion of foods rich in protein and dietary fiber. Proteins promote the secretion of hormones involved in regulating satiety, while fibers slow gastric emptying and contribute to a greater perception of the sense of fullness. For this reason, every meal should include a quality protein source and an adequate amount of vegetables, fruits, and whole grains.
An example of a menu to manage the day could be:
breakfast with yogurt and fruit
lunch with mixed salad and lean proteins such as tuna or chicken and low carbohydrates
At dinner, eat a convivial meal freely, favoring a good portion of vegetables by choosing a single, particularly rich course (for example, pizza or dessert, rather than both) and limiting alcohol consumption.
One advantage of maintaining weight, then, is that holidays offer numerous opportunities to increase daily movement. Walking, swimming, cycling, hiking, or outdoor recreation increase energy expenditure and help maintain muscle mass and cardiovascular health. Even moderate levels of physical activity, practiced regularly, are effective in combating calorie surplus.
Another tip is to avoid arriving too hungry at meals: a breakfast and light snacks such as fruit, yogurt, dried fruit help avoid binge eating at lunch or dinner. You then need to try to control the portions: you can eat everything, but in moderate quantities. If you want a dessert, simply avoid bread or a very large second course in the same meal.
Even on vacation, an effective appetite control strategy is the inclusion of foods rich in protein and dietary fiber. Proteins promote the secretion of hormones involved in regulating satiety, while fibers slow gastric emptying and contribute to a greater perception of the sense of fullness. For this reason, every meal should include a quality protein source and an adequate amount of vegetables, fruits, and whole grains.
Never forget to maintain adequate hydration. High summer temperatures increase fluid requirements, and hydration is essential both for maintaining physiological functions and because the thirst stimulus can be misinterpreted as hunger. It is advisable to favor water as the main drink and limit the consumption of sugary and alcoholic beverages, which provide calories with reduced satiating power.
Finally, on holiday we can use the opportunity to enjoy a long restful sleep. In fact, reducing the duration or quality of sleep alters the regulation of hormones involved in controlling hunger, promoting an increase in appetite and a greater preference for foods rich in sugar and fat. Maintaining a sleep-wake rhythm that is as regular as possible therefore constitutes a further element of prevention of weight gain.
Preventing weight gain during the summer holidays, therefore, does not require strict dietary control, but rather the adoption of sustainable behaviors based on energy balance, diet quality, and maintaining an active lifestyle. The combination of a varied and moderate diet, adequate physical activity, proper hydration, and good rest represents the most effective strategy for maintaining body weight and metabolic health even during vacation periods.
(Article by Dr. Giulia Daniotti)
