January 2025 – Prof. Manon Khazrai
Associate Professor of Food Science and Applied Dietetic Techniques
Departmental Faculty of Sciences and Technologies for Sustainable Development and One Health
Campus Bio-Medico University of Rome
The holidays are filled with joy, indulgence, and delicious meals. But as the festivities come to an end, it’s common to feel a little heavier. With abundant dinners, rich treats, and irresistible desserts, gaining a few pounds is completely normal.
The good news? Getting back in shape is easier—and more enjoyable—than you might think.
Here are practical tips to help you restart your journey with lightness and mindfulness:
1. plenty of vegetables!
Vegetables are more than just a colorful addition to your plate—they’re packed with essential vitamins, fiber, and minerals. They keep you full with fewer calories and aid digestion. Make them a consistent part of your daily meals.
2. seasonal fruit: your natural ally
Choose citrus fruits like oranges and mandarins, but eat them whole rather than juiced. This way, you’ll enjoy the benefits of vitamin C and fiber, which keep you feeling fuller for longer.
3. don’t skip meals!
Skipping meals or eating too little isn’t the solution—it can actually backfire by triggering uncontrollable hunger later. Instead, focus on balanced, nutritious meals that provide steady energy throughout your day.
4. limit saturated fats
Cut back on processed meats, aged cheeses, and foods high in saturated fats. These foods can make you feel sluggish and make it harder to return to your desired shape.
5. move every day!
Even small changes in your routine can make a big difference. Aim for a 30-minute walk daily or three weekly sessions of your favorite physical activity. Whether it’s dancing, cycling, or a brisk walk, staying active and choosing something you enjoy is key.
6. allow yourself a conscious indulgence
A cheat meal can be part of a healthy lifestyle—just do it mindfully. Allow yourself one guilt-free indulgence per week and then return to your healthy habits. This approach helps keep you motivated without feeling deprived.
7. eat mindfully
Pay attention to your portions, chew your food slowly, and listen to your body’s cues. Stop eating when you feel full. Mindful eating not only prevents overeating but also enhances your enjoyment of every meal.
8. small steps lead to big results
Small daily actions, like drinking more water, moving a little more, and focusing on self-care, can have a profound impact. You don’t need drastic changes—just start.
Looking to adapt your diet to your clinical needs?
I’m here to help you evaluate your diet and provide personalized guidance tailored to your unique situation.
Schedule your consultation at Aventino Medical Group and take the first step toward achieving your health goals.