Nutritionist Elena Solomatina, a candidate of Medical Sciences, notes that many Russians step into the new year with extra pounds after the festive season and offers practical steps to shed them. This perspective has been reported by Radio Sputnik. Solomatina explains that the pull to indulge right after holidays is common and tied to social gatherings, traditions, and a temporary drop in routine. She encourages readers to approach post-holiday weight management with a calm, sustainable plan rather than crash diets. The core idea is to acknowledge the disruption, then methodically steer back toward healthier habits that can be maintained over time.
Solomatina emphasizes a gentle transition from holiday eating to regular, balanced meals. She notes that many people begin January with strong intentions to slim down quickly, only to find that restraint wanes in the face of celebrations and social meals. The recovery approach she advocates centers on real-world adjustments: portion control, mindful eating, and a return to nutrient-dense foods. Rather than drastic bans, she recommends creating a realistic day-to-day routine that supports gradual progress while preserving energy levels and mood.
The nutritionist recommends not trying to shed weight too aggressively right after the holidays. Instead, she advises reducing daily energy intake by a moderate margin—about 250 to 500 kilocalories—combined with a steady boost in physical activity. This approach helps create a sustainable energy deficit without triggering fatigue or hunger that could derail long-term goals. Solomatina also stresses the importance of consistent movement, noting that even modest increases in activity can have meaningful effects on metabolism, appetite regulation, and overall well-being during the post-holiday period.
Earlier, dietitians Sergey Oblozhko and Maira Rau suggested that after the lengthy New Year’s break, a practical plan to regain shape centers on rational eating and mindful plate composition. They advocate filling meals with vegetables, lean proteins, whole grains, and healthy fats, while limiting ultra-processed foods and added sugars. Their guidance aligns with Solomatina’s emphasis on sustainable habits, highlighting how a well-balanced plate can support energy balance, satiety, and nutrition adequacy without feeling overwhelming or restrictive. This collaborative viewpoint offers a practical framework for readers seeking a steady return to healthy routines.
To support successful weight management, experts propose personalizing strategies that include temporary fasting days paired with continued consumption of essential nutrients. The idea is not to skip meals or starve the body but to give digestive systems a rest while maintaining hydration and nutrient intake. Planning fasting days thoughtfully, along with regular meals, helps regulate appetite and can reduce overeating on subsequent days. By combining mindful eating, physical activity, and a steady energy deficit, individuals can recover from post-holiday weight gain in a balanced way that supports long-term health goals.