Summer vacation means rest, travel, meals with friends and changes in routine. However, it is also a time when many people worry about gaining weight and losing the progress they have made throughout the rest of the year. The good news is that enjoying summer and maintaining your weight during summer are completely compatible goals.
It is not about following a strict diet or giving up small treats, but about maintaining simple habits that allow you to enjoy yourself without feeling like you have to start all over again in September.
One of the most common mistakes is trying to compensate for a large meal by not eating for several hours. Although this may seem like a good idea, it often has the opposite effect: you arrive at your next meal feeling extremely hungry and end up eating more than necessary.
The best approach is to maintain a regular eating schedule and choose complete, balanced meals. This will help you manage your appetite more effectively and avoid impulsive snacking.
A small change can make a difference. Starting your meals with vegetables and protein, and leaving carbohydrates until the end, can help reduce glucose and insulin spikes and promote a greater feeling of fullness.
This strategy is very easy to apply during summer. For example, at a barbecue, you can start with a salad and some meat or fish before having bread, rice or potatoes.
Summer naturally calls for lighter meals, and this can become a great ally when trying to maintain weight during summer.
Combining vegetables with lean protein allows you to enjoy nutritious and satisfying meals without feeling overly full. Some good options include:
These combinations help control hunger and provide the nutrients you need to stay energised throughout the day.
High temperatures increase fluid loss, making it essential to drink enough water.
In addition to preventing dehydration, good hydration can help control appetite, as we sometimes confuse thirst with hunger. Carrying a bottle of water with you and prioritising water over soft drinks or sugary beverages is one of the best choices you can make during summer.
Snacks and appetisers are part of summer, but choosing what you eat carefully can make a significant difference.
Some healthy options include:
Preparing them in advance makes it easier to avoid ultra-processed alternatives.
Alcohol provides a significant amount of empty calories and contributes to dehydration. It is also often accompanied by higher-calorie snacks, which can increase your overall energy intake.
You do not need to eliminate alcohol completely, but it is advisable to limit consumption and alternate alcoholic drinks with water to reduce their impact.
Even while on vacation, maintaining some physical activity can help you manage your weight and improve your overall well-being.
Walking along the beach, swimming, cycling or hiking are ideal activities for this time of year. It is best to exercise early in the morning or in the evening, when temperatures are cooler.
Going to a restaurant does not mean giving up your goals.
Whenever possible, choose grilled, baked or barbecued dishes, pair them with vegetables and be mindful of portion sizes. Eating slowly and paying attention to your feeling of fullness can also help prevent overeating.
Remember that one special meal will not make you gain weight; what matters most are the habits you maintain most of the time.
If you are following a weight-loss treatment, the best option is to adapt it to summer rather than stopping it for several weeks.
The sooner you return to your healthy routines after vacation, the easier it will be to maintain the results you have achieved. Consistency always delivers better results than trying to compensate after a period of excess.
Maintaining your weight during vacation does not depend on following a strict diet, but on incorporating small habits that you can maintain without effort.
Eating a balanced diet, staying properly hydrated, remaining physically active and avoiding extreme compensation strategies are effective ways to enjoy summer without giving up your goals.
At Clínica Torrubia Garbayo, we help you maintain a healthy weight throughout the year with personalised treatments and support adapted to every stage, including during your summer vacation.
Yes. Changes in routine, eating out more often and reduced physical activity can contribute to weight gain. Maintaining healthy habits can help prevent it.
Prioritise dishes with vegetables, lean protein and cooking methods such as grilling or baking. Also, be mindful of portion sizes and limit alcohol consumption.
No. Going for long periods without eating increases hunger and can lead to overeating. It is better to return to a balanced diet at your next meal.
Carrot sticks, cucumber, celery, cherry tomatoes, fresh fruit, natural yoghurt or a small handful of nuts are light and satisfying options.
Yes. Adapting your treatment to your vacation can help maintain your results and make it much easier to return to your routine once summer ends.