How can you get back into shape after the summer holidays?

Summer is drawing to a close – that time of year when the days grow longer and we go out in the evenings, head to the beach, and have lunch and dinner with friends by the sea, cool off with an ice cream and set off to explore Italy and Europe – is drawing to a close, and suddenly it’s already September, with a touch of melancholy hanging over the days and a few extra kilos compared to the start of summer. Don’t worry – in this article, we’ll give you some tips on how to get off to a good start and get back into shape after the summer holidays

First of all, it’s important to stay calm and not worry more than you need to, as a few extra kilos certainly won’t spoil your return from the summer holidays. However, it’s important to start looking after yourself right now by planning your day as effectively as possible and sticking to healthy daily habits which, when added up, will help you achieve your goals and become the best version of yourself.

Tips for getting back into shape

Let’s start by dispelling the doubts people usually have when it comes to changing their lifestyle, with a few simple, easy-to-follow tips

Let’s look at them in detail:

• To weigh yourself or not? If having a specific weight figure to work towards motivates you, then go ahead, but also consider the potential ‘damage’ this might cause mentally and in terms of motivation. So give yourself a few weeks to settle into a routine before stepping onto that infamous scales. Remember that weight is just a number in itself, as it doesn’t indicate the proportion of water, fat and muscle mass; in fact, to get an accurate analysis of your body composition, consult a good nutritionist who, with an outside perspective, can guide you on the best path to follow to achieve the goals you’ve set for yourself.
• Drink plenty of water. Hydration is essential to ensure your body’s systems function at their best. Unless you’ve been drinking excessively and eating junk food every day, you don’t need to go on extreme diets (which I wouldn’t recommend), but drinking plenty of water every day can support the functions of your liver, kidneys and skin – organs that are extremely effective at eliminating waste.
• Eat foods rich in fibre. If you’ve been eating too many processed, high-calorie foods, start eating healthy, fibre-rich foods such as vegetables, fruit (in moderation), lean proteins, healthy fats and wholegrains.
• Take a break from eating out. Socialising is important – and, hopefully, never neglected and even more frequent as the weather improves – but it often takes its toll on your fitness. When it isn’t essential to go out for dinner, rediscover the pleasure of cooking at home and preparing healthy meals that will not only be easier on your wallet but will also improve your lifestyle and help you achieve your goals. Don’t forget that by cooking your own meals, you can choose the ingredients, control the portion sizes and assess the quality, avoiding the excess calories and fat found in many restaurant dishes. Of course, the key is balance!
• Look after your sleep. Sleep is a fundamental part of physical health, stress management and body composition. After the summer period, marked by late-night parties and late nights out dancing, start to re-establish a good sleep pattern with regular hours to stick to. This is essential, as your body prefers a regular, balanced rhythm to function at its best.
• Don’t forget to train. If you haven’t got back into a training routine yet, now is the best time to start one. Obviously, the ideal training plan depends on your health, age, diet, goals and many other factors. However, for most people, the key to success is sticking with something they enjoy in the long term, whether that’s a dance class, joining a gym, swimming in a pool, or simply going for a jog or a bike ride. Furthermore, if you’d like some help improving your training, seek advice from specialists who can guide you towards activities and types of exercise suited to your needs.
• Don’t be too hard on yourself! Don’t beat yourself up over what you should have done or could have avoided doing over the summer, and don’t feel guilty about giving in to temptation whilst on holiday. Start there, and take responsibility for establishing good habits that you can follow now, but above all that you can maintain over time to achieve your goals. The important thing is to focus on the present.

Supplementation and fitness: which supplements should you take?

Under no circumstances should you overlook nutraceutical supplementation. Taking specific supplements not only helps you get back into shape after the summer holidays, but, more importantly, offers numerous health benefits for your body; there are a number of nutraceuticals that can support you and help you through the colder months as you work towards your goals.

Let’s take a look at some of them:

First of all, don’t forget to support your immune system. Scientific research has now shown that various factors affect the immune system: stress, lack of sleep, an unbalanced diet, taking certain medicines, age, genetic predispositions, travel and holidays. That is why, to support the immune system, TN Pharma’s research and development team has created Immuno-Strong, a supplement designed to strengthen the immune system and protect against external agents, thanks to the inclusion of various ingredients such as vitamins, minerals and innovative nutraceuticals, which can promote well-being and bolster the body’s defences. This innovative formulation contains, for example, a significant complex based on echinacea, a well-known and important herbal remedy used for various conditions, and lactoferrin, a nutraceutical with powerful immunostimulant properties that is an excellent ally against bacterial and viral infections.

To help you regain a better state of health, the best choice is Notte-Relax Tn Pharma, a specific supplement that helps reduce the time taken to fall asleep, thereby improving normal psychological functioning and restoring a normal sleep-wake cycle, particularly after a period of irregularity such as the summer. Notte-Relax, made from selected and patented natural ingredients, alleviates sleep disorders, improving well-being and quality of life.

If, on the other hand, you’re looking for a real energy boost – always as part of a targeted diet and training plan – you can rely on mTOR Pure PROFESSIONAL by Tsunami Nutrition, a supplement formulated with Mediator® and phosphatidic acid, a cutting-edge product, available on the Italian market for the first time thanks to Tsunami Nutrition, which, thanks to its properties, helps to double the increase in muscle mass and strength, and double the loss of body fat in athletes who train regularly and follow an appropriate diet.

Finally, to promote full recovery, you can benefit from a good multivitamin such as MULTIVIT COMPLET by Tn Naturals, based on high-quality vitamins and minerals, enhanced with the renowned ROC® (Red Orange Complex) patent, and IFOS-certifiedOmega e Pure Professional – essential fats with numerous beneficial effects on the body, which will have a positive impact on your overall health.

Today, we’ve briefly looked at how, during the summer months – a time marked by travel, the seaside, dinners out and socialising – you might find yourself straying slightly from a healthy lifestyle. However, with the right motivational support, a balanced diet, a well-planned training programme and the use of specific, high-quality supplements, you can get back into shape easily and effectively.