Of Chiara Amati
The expert explains how to get back into balance between Christmas and New Year: «Light meals and gradual physical activity are better to recover without stress»
«During the holidays it is right to transgress and indulge in some “pampering”. However, from December 26 to 30, as well as with the beginning of the new year, it is good to take sneakers for go walking or, if you prefer, get on your bike if you don’t feel like going to the gym.” “Detox drinks”? «No, not even intermittent fasting. To burn off excess calories, movement remains the only effective weapon.”
As Silvia Migliacciospecialist in endocrinology and human nutrition, president of the Italian Society of Food Sciences (Sisa), explains toAdnkronos Health how to gradually return to a healthy diet, avoiding drastic diets, to get your body back on track before New Year’s Eve dinner.
«In these days it is good to balance excesses with lighter meals – recommends Migliaccio – favoring lean proteins and vegetables, maintaining good hydration (water, herbal teas) and reintroducing whole carbohydrates in subsequent mealswithout skipping meals, and preferring light cooking to aid digestion and prepare the body to return to normality, avoiding stress and feelings of guilt.”
And to the question of whether it is good to resort to chrono-nutritionthe diet that is based on the intake of certain foods at specific times of the day following the rhythms of chronobiology, the expert replies: «Eating dinner early to avoid gaining weight is useless without a healthy lifestyle. Today, after dinner, there are people eating chocolates, various snacks and chips in front of the TV. It is good to remember that in addition to the dinner time, you need to pay attention to what you eat and the quantities. If you follow the Mediterranean diet and do sport you don’t run any risks.”
Among the tips for the following days to Christmas binges, I am 8 suggestions from the nutritionist: «Start from hydration and purificationdrink lots of water and herbal teas (ginger, fennel). And then limit salt, alcohol and carbonated drinks to counteract water retention; preferred for lunch and dinner vegetables to help the liver and intestineswhite meats such as grilled chicken breast and steamed fish and whole grains (rice, wholemeal pasta)». And again: «It is useful not to skip meals and avoid fasting; if in addition to the first course you don’t want to give up the second course and fruit, then no bread or sweets.” On light physical activity Migliaccio recommends «resume it gradually: movement helps digestion and metabolism. Let’s not flagellate ourselves for excesses. The important thing is to know that a transgression has a price: movement. Finally, to lose weight, there is no magic potion: you need consistency and awareness. And then constant physical activity and attention to the portions of bread and pasta, which must be weighed.”
December 27, 2025
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