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Strategies to control weight on holidays

Dark chocolate mousse: Banner for article "Strategies to control weight on holidays"

Fortunately, the good weather is already approaching and, for you to celebrate, I bring you 7 tips on how to control weight on holidays.

On June 21st, the summer solstice started and so, holidays, trips to the beach and social gatherings (while keeping the proper safety rules) approach.

It is impossible not to feel in a better mood on long days, when we share good times with those we love and when we enjoy good food. However, when we are on holidays, temptations are greater. Often, there is the thought “I should have worried about my weight before” or “I’m going on a crash diet to lose weight fast!”.

The concern with beauty, and, above all, with health, should be present throughout the year and, not only, during summer months. Our health does not take holidays. 

Fortunately, we are always in time of improving our eating habits and, even when on holidays, this is also possible.

Therefore, I provide you with several strategies, in order to control your weight during holidays and have a balanced diet during these days, to, afterwards, maintain throughout the year.

Remember to drink more water! 

With sun exposure and increased perspiration, the need of drinking liquids increases. Always carry a bottle of water with you, both for walks and for the beach. If you don’t like plain water, you can opt for flavoured water. Adding cinnamon sticks, lemon or orange peel and a few mint leaves gives the water a delicious flavour.

Pay attention to alcoholic beverages

Alcohol provides 7 kcal/g, almost as much as fat (9 kcal/g). During the hottest periods of the year, it is common to find alcoholic drinks on the table, so moderation in their consumption is necessary. A glass of mature white wine (150 ml) provides 108 kcal, a mature red wine around 99 kcal, a white beer (330 ml) 99 kcal and a gin around 194 kcal.

Value vegetables and fruit’s intake 

They are rich in water, fibre, vitamins, minerals and phenolic compounds, which are essential for good health. They also help rising satiety feeling, thus preventing “snacking around”, which is often done with high calorie snacks.

Salad presentation on Aria collection’s dishes
Enhance your fruit and vegetables’ intake

Add a protein source to meals 

Do this at main meals, but also in snacks, by adding, for example, egg or yoghurt or lupins or cheese, in order to providing greater satiety throughout the day.

If you go out for dinner or lunch, always start your meal with a salad dish

This greatly reduces the temptation to try appetisers, and so reduces the calorie count of your meal.

Salad dish in bowl and plate from the Nordika collection
If you go out for dinner or lunch, always start your meal with a salad dish

Make the most of your sleep

It is more common to stay up late, and even wake up earlier, to make the most of the day, but whenever possible, try sleeping between 7 to 8 hours a day. A good night’s restful sleep helps controlling appetite.

Make good breakfast choices

Hotel breakfasts can be a real treat! A panoply of cakes, croissants, pancakes… Choose, for example, these two balanced options: Scrambled eggs + 1 wholemeal bread + 1 piece of fruit or 1 natural yoghurt + oat flakes + handful of oilseeds + 1 piece of fruit.

Put these strategies into practice, in order to control your weight on holidays, but remember that the focus of these resting days should not be on food! Take the opportunity to relax and enjoy yourself. Walk by the sea, be connected with nature and enjoy…! 

I also leave you a dark chocolate mousse’s recipe that is delicious, in bowls from the new flirty collection:


Dark chocolate mousse: recipe suggestion from article 4 portions


  • 200 g of dark chocolate bar
  • 20 g of coconut oil
  • 6 eggs
  • 1 pinch of salt


  • In a bowl, place the chocolate and coconut oil. Melt them in a bain-marie.
  • Separately, beat the egg whites, castle-shaped, and add a pinch of salt.
  • Once the chocolate and the coconut oil are melted, add the egg yolks and stir.
  • Add the beaten egg whites to the previous mixture and fold gently.
  • Pour into small bowls.
  • Place in the fridge for, at least, 2 hours.

Enjoy! ☺

Lia Faria

Lia Faria

Nutritionist (CP 2323 N), nutritional coach and passionate about a healthy lifestyle

She graduated in 2013 in Nutrition Sciences and got her internship at Centro Hospitalar de S. João, in Porto, Portugal, from where her love for Clinical Nutrition has emerged. Fascinated by personal development, in 2015 she specialised in Nutritional Coaching. Already in 2018, she got a Post-Graduate Degree in Advanced Clinical Phytotherapy. A year later, she launched herself into the digital world and shares daily food tips and practical and healthy recipes on social networks.

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