A Balanced Approach To Summer Holidays

woman lying on the beach in the sea

02 Jun A Balanced Approach To Summer Holidays

Posted at 12:33h in Advice by

You may well be familiar with the feeling of returning from a holiday having gained weight. It’s not a pleasant experience. But weight gain doesn’t have to be an inevitable part of your summer travels. It is possible to enjoy your holiday, eat delicious food, and return home feeling energised rather than sluggish, bloated and struggling to fit into your clothes.

When my team and I work with clients to help them lose weight, we usually agree that the goal for their holiday is to maintain their weight. This allows for some flexibility without completely undoing their progress.

We are a team of qualified, experienced nutritionists who specialise in weight loss. We can help you overcome your weight challenges, achieve your desired weight and maintain it long term. Schedule your complimentary call with a member of our team today to find out how we can help you.

MY EXPERIENCE

I spent years in a cycle of eating restrictively, then overeating at weekends or while on holiday. Now, eating healthily is just my default. It’s what I do whether at home or on holiday. There is no feeling of guilt or restriction. I might enjoy a dairy free ice cream or a bowl of pasta in Italy, but you won’t find me making repeat visits to the breakfast buffet like I once did! I understand the challenges many of my clients face around food, because I have experienced them too and overcome them.

One thing that hasn’t changed is my enjoyment of food. I still want to eat meals that taste good, and I want the same for my clients. Humans are designed to derive pleasure from food. It’s what motivated us to put in the effort to hunt and gather food back in days when it was scarce. While many processed foods are marketed as treats, healthy meals can be just as enjoyable, if not more so.

WHAT TO EAT ON HOLIDAY 

You can read my comprehensive guide to avoiding holiday weight gain here, but here are a few more things to keep in mind when travelling. 

When it comes to making healthier choices on holiday, the key is to approach meals with a sense of balance and moderation, rather than restriction. Think of your holiday meals as a key part of your local experience, and opt for meals that are rich in fresh, local ingredients; think grilled fish or seafood, colourful salads, lean meats, and plenty of vegetables. These dishes are nutrient dense and based on whole foods, helping you feel satisfied and energised. Mediterranean restaurants offer vibrant salads drizzled with olive oil, grilled vegetables, and fresh fruit for dessert. In Asian countries, look for stir-fries, steamed dishes, and soups with vegetables and lean proteins. Breakfast can set the tone for your day: instead of pastries and sugary cereals, choose a protein based breakfast like a three / four egg omelette with vegetables, or poached eggs with avocado on sourdough.

And as for what not to eat on holiday, it’s also wise to be mindful of what to avoid or limit. Buffet meals, while tempting, can encourage overeating. Aim to fill your plate once, with a balanced selection of satisfying foods, rather than going back for seconds and thirds. Deep-fried foods, as well as those high in sugar and starchy carbohydrates, are best enjoyed occasionally rather than on a daily basis.

Most cocktails and soft drinks are typically high in sugar too, so they’re best avoided. Enjoy still or sparkling water with fresh fruit for flavour, and if you are drinking alcohol, opt for a lower sugar option like a glass of dry winer.

Remember, it’s not about being perfect all of the time; it’s about making choices that leave you feeling your best. By focusing on quality over quantity and prioritising mindful eating, you can enjoy your holiday without feeling like you’re missing out, and return home with no feelings of regret.

WORK WITH US

If you feel you would benefit from support with prioritising your health and avoiding weight gain while still enjoying your holiday this summer, you can use this link to book a call with me. We can talk through how my team and I can help you feel your best both during your holiday and when you return.

This post was originally an email sent out to my newsletter subscribers. If you’d like to sign up to my free weekly weight loss email, you can do so here.

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LINDA ROBINSON

Linda is our Practice Coordinator, helping to keep the clinic running smoothly.

 

Originally from Texas, Linda completed her MBA at SDA Bocconi in Milan. Linda has worked as a Strategy Consultant across multiple industries globally in cities including Kyoto, Paris, Chicago and San Francisco. She developed an interest in nutrition whilst volunteering for an organisation that provides cooking and nutrition education to children and families.

Linda is now settled in London with her husband, two children, and her very bouncy, sociable dog.

JULIE GOUGH


Julie Gough is a BANT registered nutritionist and certified health coach specialising in weight loss and hormonal health. She works with clients to address issues such as PMS, thyroid disorders, weight gain, and menopause symptoms. 


Drawing from her own health journey, Julie provides personalised nutrition advice combined with mindset coaching. She takes a functional medicine ‘root cause’ approach to helping clients overcome their health and weight challenges. 


Julie is passionate about empowering women to take control of their health and regain their energy and wellbeing long term.


To enquire about working with Julie, please contact us.

AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

Nikki is our Practice Manager, managing our team and heading up the day-to-day running of our clinic.

 

Coming from a background in town planning, Nikki is involved in the strategic development of our practice, continually ensuring we are delivering the very best service to our clients.


A Florida girl, Nikki relocated to the UK in 2014 where she lives with her husband, two children, and her rescue dog Skyy.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

To enquire about working with Stéphanie, please contact us.

INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

To enquire about working with Inna, please contact us.

ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

To enquire about working with Ania, please contact us.

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