The Christmas holidays often leave us with more than just fond memories; they can also leave us with a few extra pounds and a general feeling of bloatedness, not to mention the urge to get back on track (the tighter your jeans feel, the stronger this urge becomes!).
With abundant lunches, traditional desserts, repeated toasts and altered rhythms, the body accumulates stress as well as calories. It is precisely in the days following the holidays that people search for quick solutions, from supposed ideal post‑Christmas diets to useless (and often harmful) miracle formulas to ‘clean up’ the body.
But what really happens to our bodies after the Christmas excesses? Above all, how can we get back in shape without resorting to pointless restrictions or ineffective shortcuts? Loreto Nemi, a nutritionist and lecturer at UniCamillus University, helps to clear up the confusion by pointing out the difference between misconceptions and genuinely useful strategies for restoring balance and wellbeing.
Those extra pounds after the holidays aren’t all fat
When we step on the scales in January, we immediately assume that every extra ounce is fat. However, as Nemi explains, this is usually not the case.
“The weight displayed on the scales in the days following the holidays is often due to an increase in body fluids, caused by the greater presence of glycogen in the muscles”, he clarifies. In practice, consuming more salt, sugar and alcohol leads to water retention, creating the impression of rapid weight gain. “It takes a few days for the body to rebalance itself”, Nemi continues. “Only a minimal amount can be converted into actual fat, especially if the excesses are not prolonged”.
Obviously, the situation changes if the dietary excesses last longer than a week of festivities, but that is where common sense and self‑regulation come into play. So, if you overindulged slightly during the Christmas holidays, the first piece of advice for the New Year is to avoid compulsively weighing yourself immediately afterwards, as it is normal for your weight to be slightly higher.
How to get back into a routine and lose the weight you’ve put on
When it comes to eating after the Christmas holidays, it’s best not to go for drastic solutions, but rather to gradually return to a normal routine. “The first step is to re‑establish a routine”, our expert emphasises. Eating regular meals and staying hydrated allows the body to eliminate excess fluids and reactivate the metabolism.
Physical activity also plays a key role, and there is no need for extreme workouts. “A brisk walk of at least an hour a day can be very beneficial”, advises Nemi, encouraging people to take advantage of their days off in particular. Exercise, sleep and a balanced diet work together to restore the body’s natural rhythm.
But what does ‘detoxing’ after the Christmas holidays really mean?
The word ‘detox’ spikes in online searches every January. But is there really such a thing as a ‘detox diet’ after the Christmas holidays? And if so, what does ‘detoxing’ mean?
“From a scientific point of view, a detox diet after the holidays is not intended to ‘clean’ the body”, Nemi explains. “The correct term is to promote the physiological work of the liver, kidneys and intestines, which are already responsible for detoxification”.
In other words, detoxing after the Christmas holidays does not mean fasting or eliminating entire food groups. Creating the optimal conditions for the body to function at its best is much more effective than any drastic solution. These conditions include water, fibre, physical activity and rest.
Foods and supplements that support the liver and ease bloating
There are no miracle foods, but some can support metabolic and liver health. “Vegetables that are high in water and potassium, such as courgettes and cucumbers, promote fluid balance, while raw fennel has a draining effect”, explains Nemi.
Bitter herbs are good for the liver: artichokes, chicory and radicchio support liver function, while citrus fruits and green tea provide useful antioxidants for the metabolism. A simple, seasonal diet remains the most effective strategy.
But what about ‘detox supplements’? Should they be used or not? Nemi recommends caution. “They can play a supporting role, as with milk thistle, artichoke or dandelion extracts. However, the effect is modest and they do not replace a healthy lifestyle. The priority is always a balanced diet combined with regular exercise”. Furthermore, the use of supplements should always be assessed on an individual basis, especially for people with chronic conditions or who are already taking medication. Needless to say, you should consult your doctor for personalised advice in these cases and others.
How long does it take to get back in shape?
The good news is that you won’t have to wait months to fit back into those famous jeans. “Three days of partying won’t ruin everything”, reassures our expert. “It can take as little as a week for your weight to return to previous levels and for you to feel lighter”. The important thing is to avoid aggressive restrictions that could lead to eating disorders.
So there’s no need to go on a strict diet; simply correct your most indulgent habits from the last few weeks by reducing your sugar and alcohol intake, drinking more water and exercising regularly. This will help you regain balance without stress. The ‘best diet’ after the holidays is simply one that restores balance to your body, without being too rigid, and gives it the time it needs to regain its natural well‑being.