Tips to avoid gaining weight on vacation

You've been watching what you eat and exercising for months to show off your swimsuit, but on vacation you let yourself go... and you come home a few pounds heavier! If you want to avoid this, follow these tips to enjoy the summer without neglecting your figure.

Spaniards gain an average of three kilos in the summer. The reason is that after months of controlling what we eat to look better in our swimwear, we give ourselves permission to abandon our healthy habits and give in to excess. And, although it is true that a good part of the effectiveness of stressful holidays consists precisely in being flexible with the rules, we must not lose control either.

The Spanish Heart Foundation warns that during these summer months, people with blood cholesterol levels of 240 mg have double the risk of suffering a heart attack.

1. If you eat out, make it healthy

If you plan to go out to a restaurant, a good way to avoid overdoing it with calories and to have a balanced and complete diet is to decide what you are going to order before entering a restaurant: fish, a salad, a plate of legumes... and order it before the rest of the diners, so you won't be tempted to change your mind. Do you think that this way your menu will be less appetizing? Nooooo! I'm sure your mouth will water with these suggestions: salmorejo, Padrón peppers with grilled fish, cuttlefish, Galician octopus, prawns or shrimps, scrambled eggs with mushrooms and wild asparagus, steamed mussels or clams, roasted sardines with grilled vegetables... proteins and vegetables, with little fat and carbohydrates.

Another good option is to opt for raw recipes, such as tuna or salmon tartar, which help to control weight better as they facilitate intestinal transit due to their fibre content, help eliminate toxins and reduce the absorption of fats and carbohydrates. One more tip: if you have a date to eat out, prepare by eating a portion of fruit such as pineapple, papaya or watermelon half an hour before your date. This way you will not be too hungry when you arrive at lunch and you will have better control over what you eat.

2. Lighter “snacks”

If you want to spend the day in the countryside or on the beach, prepare recipes such as quinoa, rice or pasta salads, which can be combined in many ways, or opt for light sandwiches that can be a meal as healthy and complete as a main course. Remember to avoid fatty sausages, pâtés and sauces, as well as bread… eat vegetables (eggplant, onion, tomato, peppers, lettuce...), smoked or canned fish (salmon, tuna, mackerel...).

3. The beach bar can also be healthy

Who doesn't like going out for a beer with friends? And a vermouth with olives and potatoes on Sundays? Resisting them is a losing battle, so if you can't beat them... ally yourself with some healthy strategies:

Avoid chips, fried or salted nuts, fried foods in general and preparations with sauce ; choose less caloric appetizers, such as pickles, seafood tapas (salpicón, shrimp, cockles or mussels), ham toasts, smoked foods, hummus, escabeches, tomatoes with tuna belly... There are many options to choose from!

But if you have not been able to avoid “sinning”… make up for it with a light lunch or dinner.

And what about drinking?

We're on holiday, so the best thing to do is to drink whatever we want... but in moderation. Soft drinks (even if they're light), juices and alcoholic drinks are high in calories. So the key to enjoying yourself without causing damage to your weight is to first order water to quench your thirst and then the drink you want, to drink it slowly. If the plan is going to be longer, instead of chaining beer after beer or soft drink after soft drink, alternate them with a small bottle of water. You'll still enjoy the moment and the scales will thank you.

Alcohol, contrary to what one might think, promotes dehydration and can increase the risk of heat stroke and cause insomnia at night .