Soft landing, or how to get back into rhythm after the vacations

The psychology of return: Avoid post-holiday syndrome

Difficulty getting back on a diet is often linked to the broader phenomenon of stress related to returning to work and daily responsibilities, known as Post-Holiday Tension.

Strategies for a soft landing:

• Plan a buffer day: If possible, it's a good idea to return from vacation a day or two before going to work. This time allows you to acclimatize, unpack, and ease into the home rhythm.
• Introduce the routine gradually: Do not try to implement everything (work, diet, training) perfectly from day one. That's a straight road to frustration and failure.
• Practice self-compassion: Recognize that holiday deviations are a normal part of life, not a failure. Avoiding guilt is key, as this is what often drives further unhealthy eating behaviors.

Gradual return to diet: No starvation or sacrifice

The worst possible approach is to use a drastic, punishing "detox diet" or starvation. Such measures almost always have the opposite effect, leading to hunger pangs and rapid burnout.

A gentle approach in 4 steps:

1. Hydration first: For the first few days, focus on drinking plenty of water. This will help hydrate the body and get rid of excess sodium, which will reduce the feeling of swelling.
2. Prioritize unprocessed foods: Gradually return to regular, balanced meals rich in vegetables, fruits, lean protein and whole-grain cereal products.
3. Meal planning: Getting back into the habit of planning and preparing meals in advance is the most effective way to avoid reaching for convenience foods.
4. Gradually reduce sugar and processed foods: Abruptly quitting these products can lead to strong cravings. A more sustainable approach is to reduce them gradually.

Listen to your body: recovery and patience

• Do not rush to weigh yourself: It is recommended to wait 3-4 days after returning before stepping on the scale. Initial weight gain is most often the result of water retention due to higher salt and carbohydrate intake, not actual fat gain.
• Return to exercise slowly: Don't immediately throw yourself into intense workouts. It's a good idea to start with lighter activities, such as walking, yoga or swimming, to allow your body to re-adapt.
• Take care of sleep: Traveling and changing diurnal rhythms disrupt sleep. Adequate rest is crucial for hormonal balance (regulation of ghrelin and leptin) and appetite control.

Motivation Re-Motivation: Setting realistic goals

- I always stress that the post-holiday period is the perfect time for a fresh start. It's worth re-evaluating your health goals and thinking about what worked before you left and what you want to achieve now. Instead of focusing on negative result-oriented goals (e.g., "I need to lose 2 pounds in a week"), it is better to set positive action-oriented goals (e.g., "I will add a serving of vegetables to every meal"). Reconnecting with one's intrinsic motivation - whether it's energy, long-term health, or simply feeling good - is the key to lasting success, the ŚUM nutritionist points out.

Conclusion: vacation and diet - The perfect combination!

A healthy and satisfying vacation is not the result of restrictions, but of flexibility, awareness and preparation. The goal is to return from vacation with a sense of restoration of both body and mind. Applying the strategies outlined allows you to consciously navigate the world of culinary temptations without feeling guilty or giving up pleasure. This, in turn, builds the foundation for a healthy lifestyle that is a sustainable, year-round practice rather than a seasonal challenge.

Dr. Małgorzata Słoma-Krześlak, a nutritionist at the Silesian Medical University in Katowice, Poland,