The nutritionist named ways not to gain extra pounds on vacation

All inclusive vacations often lead to weight gain due to changes in sleep patterns, nutrition, and activity levels. On August 3, Mariana Jutova, a dietitian at JSC "Medicine" (Academician Roitberg Clinic), explained to Izvestia why the risk of overeating increases on vacation and how to maintain balance without strict restrictions.

According to the expert, on vacation, people often deviate from their usual daily routine: they go to bed later, change their meal times, and more often indulge in high-calorie meals. Such changes can affect the functioning of hormonal systems that regulate hunger and satiety.

"On vacation, people often go out of their usual routine: they go to bed later, sleep longer in the morning, and change the time of meals. Such changes can affect the functioning of hormonal systems that regulate hunger and satiety," the doctor explained.

The nutritionist noted that with a lack of sleep or a violation of the usual regime, the balance of hormones associated with appetite may change. An increase in ghrelin levels, which is responsible for increased hunger, and a decrease in leptin activity associated with satiety can lead to more frequent snacking and high-calorie food choices.

This is especially noticeable at the buffet, where a large variety of dishes stimulates the desire to try more food. According to Jutova, the combination of lack of sleep, late meals and lack of diet control increases the likelihood of overeating. A hot climate can also affect weight gain during a vacation. High fever can worsen the quality of sleep: it is more difficult for a person to fall asleep, he wakes up more often at night, and the body's recovery becomes less complete.

"By itself, a hot climate does not force the body to gain weight. But if the heat worsens sleep, reduces physical activity and at the same time increases the amount of high—calorie food, these factors can add up," the specialist noted.

Positive emotions and a sense of freedom during rest play a separate role in changing eating behavior. Relaxation can reduce habitual control over nutrition, and eating becomes one of the ways to have fun. According to Jutova, the desire to eat dessert on vacation is a normal reaction. The problem arises not because of one ice cream or dinner in a restaurant, but when food becomes a constant source of pleasure and meals turn into uncontrolled snacking.

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To avoid noticeable weight gain after a vacation, the doctor advises not to give up all gastronomic pleasures, but to maintain basic habits. It is important to try to adhere to a habitual sleep pattern, not skip main meals and not come to the buffet too hungry.

According to the nutritionist, it is better to start eating with vegetables and protein products, and choose dishes consciously — based on your own preferences, and not on the desire to try all available options. The specialist also recommends maintaining physical activity during rest. Walking, swimming, excursions and other types of movement help to compensate for the increase in caloric intake and support metabolic processes.

In hot weather, it is important to monitor the amount of liquid. According to Jutova, the feeling of thirst can sometimes be mistaken for hunger, and sugary drinks and alcohol can significantly increase the total calorie intake.

"Vacation is a time of relaxation, not strict restrictions. A few more calorie-dense days won't lead to major weight changes. The main task is to maintain a balance between pleasure, activity and attention to the signals of your own body," concluded the specialist.

Jan Rader, a pediatric gastroenterologist at SM Clinic for Children, said on May 25 that the risk of intestinal infections and food poisoning in children increases significantly in summer, especially due to perishable foods and sugary drinks. Meat, dairy products, salads, eggs and confectionery products are the most dangerous in summer. Even short-term storage outside the refrigerator can lead to the growth of pathogenic microflora. To reduce the risks, the gastroenterologist advises parents to choose light and safe foods, limit fatty and fried dishes, mayonnaise, smoked meats and sausage, and reduce consumption of sugary carbonated drinks, packaged juices, coffee and cocoa.