Getting back to living Healthily after the Summer

As summer break winds down, it’s likely that your holiday festivities and warm-weather indulgences have caused a pause in your usual healthy habits.

Endless meals, poolside cocktails, and daily ice cream treats may have left you feeling bloated, sluggish, and yearning for a return to normalcy (and some vegetables!) once you're back home.

Couple this with reduced physical activity due to the heat, and it’s possible you’ll return from your vacation with a few extra pounds along with your souvenirs.

A study found that adults typically gain about a pound during a one- to three-week holiday, and that weight often sticks around once they’re back.

So, what’s the best way to ensure a healthy return to your routine? Here are my top tips.

While it might be intimidating to step on the scale after a week or two of indulgence, think of it as a starting point—no judgement needed. Don’t be too hard on yourself if you’ve gained a few pounds. Keep in mind that some of this weight is likely water retention from bloating and inflammation. The rest can be easily managed with the right approach.

Take a moment to revisit and, if necessary, reset your goals. What are your primary motivations for getting healthy or losing weight? Write down your reasons in as much detail as possible, and update your list if needed. Reviewing your goals daily—or even several times a day—can help keep you on track.

If you emptied your fridge before your trip, returning to an empty kitchen might tempt you to snack on unhealthy options or order takeout. Plan ahead by scheduling a grocery delivery of healthy foods for the day you return.

Despite the laundry and your busy schedule, make exercise a priority. Whether it’s a 10-minute walk, a yoga class, or a 30-minute workout at home or the gym, incorporating daily physical activity is essential for burning calories, re-energizing, and boosting your mood.

Your holiday meals likely lacked high-fiber foods, so it’s no surprise you’re craving a salad! Now that your fridge is restocked, fill your plate with plenty of fruits, vegetables, and whole grains. The fiber will help you feel full and get your digestive system back on track.

Start your day by filling a large water bottle and take sips throughout the day. Keep it nearby even if you’re staying home—it serves as a great reminder to stay hydrated.

After a holiday, the worst thing you can do is drastically cut calories, skip meals, or go on a detox in an attempt to undo the effects of indulgence. Extreme diets often lead to setbacks.

Instead set realistic calorie goals based on your current weight. I recommend choosing a goal of “Lose 0.5 lb per week” and being realistic about how much activity you will do.. set a goal that is achievable not one that will stop you from even starting.

This approach will help you set a sustainable calorie target that won’t leave you feeling hungry or deprived. You can always adjust the goal after a week or two based on your progress.

Adjusting back to your regular routine after a vacation can be challenging. Use your phone to set reminders for drinking water, getting up to move, and preparing for your usual bedtime. Prioritizing quality sleep and hydration will help you ease back into your healthy habits.