Search
Language
How to Get Back to Healthy Habits After Vacation
Table of Contents
1. Step 1: analyze the current situation
Vacation brings freedom and freedom, even in the kitchen. We often reach for ready-made, processed products, sweet snacks, and we forget about vegetables and fruits. If this way of eating lasts for a while, it shouldn't affect our well-being. But when the holiday rhythm loses its place in the daily routine, and after a vacation the diet still resembles that holiday, the body starts sending out delicate signals. We get a feeling of weight, lack of energy, sometimes it's harder to concentrate.2. Step two: motivation and perseverance
Motivation and perseverance are the foundations of every change, including that related to healthy eating. It's important to set realistic goals, that is, those that we are really able to achieve. Instead of striving for perfection, it's best to take small steps, such as adding a portion of vegetables to lunch, introducing regular meals or limiting sweets.3. Step 3: Gradually return to healthy habits
Sudden and radical changes rarely have lasting effects.. after a period of freedom, we need a gentle return to balance rather than restrictive diets or hunger.. instead of imposing rigid restrictions on ourselves, we should strive for gradual, health-friendly changes.4. Back to regular meals
It's the foundation of healthy eating habits. Regular meals, e.g. every three to four hours, help maintain stable blood glucose levels, which translates into better health and higher energy levels throughout the day (F. Alkhulaifi, C. Darkoh 2022).5. Selection of full-value products
In practice, this means including on the menu: vegetables and fruits that are a source of vitamins, minerals and fiber; whole grain products (such as dark bread, cassava, brown rice or oatmeal) that provide energy for longer and help to maintain stable blood glucose levels, proteins of both animal origin (meat, fish, eggs, vegetables) and vegetable origin (stranded vegetables, tofu, tempeh) that support the regeneration and building of muscle tissue;6. Step 4: Moisturizing the organism
Appropriate hydration is a real way to improve well-being during the day supports all metabolic processes and organ functioning, and also facilitates the removal of unnecessary metabolic products. Already small dehydration can be manifested by decreased energy, irritation or problems with concentration. Regular drinking of water is therefore a simple way of improving wellbeing and getting back into shape faster after holiday breaks from the daily routine (M. E. Çıtar Dazıroğlu, N. Acar Tek 2023).7. Step 5: Support with physical activity
Physical activity is equally important in returning to healthy habits after a vacation. It's important to start calmly and not jump into a rush of intense exercise or rigorous plans right away. The body needs a moment to move. A few minutes of walking, yoga, cycling, or anything else that makes you feel good, is a good choice. The key is not to treat movement as a form of restraint. When physical activity makes you happy, it's easier to remember.8. Step 6: Sleep and recovery
It might seem like the body is regenerating after the holidays. In theory, it is, but after a period of leisure, irregular sleeping hours or a change in time zone, the daily rhythm can be disrupted. First of all, it's worth betting on regularity, that is, going to bed and getting up at similar times, even on weekends. It helps stabilize the internal biological clock and get back to full strength faster. It's also worth taking some time during the day to relax, for example, in the form of a short meditation, a quiet walk, or a relaxing bath that supports the stressful processes in the body and helps you manage your body better.9. Does a vacation have to mean a break from healthy habits?
And what if you don't have to go back to healthy habits after a vacation? It's not just because your surroundings and your daily rhythms change that you have to worry about yourself. Of course, holidays are meant to really rest both physically and mentally. But it's worth remembering that the more your vacation becomes a time of total promiscuity, the harder it will be to return to your daily routines later on.
