The first important point is this: getting back in shape does not mean following a drastic diet. It means gradually returning to a balanced, regular and sustainable way of eating, suited to your lifestyle and your real needs.
If you would like a personalized plan, you can learn more here: Nutritionist in Milan.
Why it is useful to start now
Being in shape by summer does not mean chasing a number on the scale. It means feeling better, having more energy and helping your body let go of less healthy habits. Starting early helps you achieve more realistic and more stable results, without stress and without the risk of quickly regaining the weight you lose.
Gradual weight loss makes it easier to work on meal organization, emotional hunger, portion sizes, hydration and the overall quality of your daily nutrition.
Mistakes to avoid if you want to lose weight before summer
When trying to get back in shape quickly, the most common mistakes are:
- skipping meals to compensate;
- cutting out carbohydrates completely without a clear reason;
- following an overly restrictive diet for just a few days;
- weighing yourself too often without considering the bigger picture;
- following meal plans found online that are the same for everyone.
In most cases, these strategies only lead to more hunger, tiredness, loss of motivation and weight regain within a short time.
Practical tips to get back in shape
1. Start again with regular meals
Having breakfast, lunch and dinner at fairly regular times helps control hunger better and reduces disorganized snacking.
2. Drink more and drink better
The feeling of heaviness often becomes worse when you do not drink enough. Drinking water consistently throughout the day is a simple but important first step.
3. Increase vegetables and simple foods
Vegetables, legumes, well-balanced grains, fish and lean proteins help create meals that are more filling and less heavy.
4. Reduce the extras, not everything
To begin with, it is often enough to reduce sweets, snacks, alcohol, fried foods, sugary drinks and oversized portions, without turning nutrition into a punishment.
5. Start moving again
Even regular walking can help a great deal, especially when combined with a more balanced eating routine.
6. Personalize the plan
Each person has different habits, metabolism, body composition and goals. This is why a nutrition plan works better when it is built around the individual.
You can also learn more about how the first consultation works and why bioelectrical impedance analysis may be useful.
A simple meal plan for those who have gained a few extra pounds
This example is general and for guidance only: it does not replace a personalized meal plan, especially in the presence of medical conditions, ongoing treatments, intolerances or specific needs.
Example of a simple daily meal plan
Breakfast
Plain yogurt or semi-skimmed milk with 3-4 tablespoons of oats and one seasonal fruit.
Mid-morning snack
One fruit or one plain unsweetened yogurt.
Lunch
70-80 g of rice or wholegrain pasta with seasonal vegetables, plus a light source of protein such as legumes, tuna, chicken or low-fat ricotta cheese.
Dressing: extra virgin olive oil added in moderate quantity.
Afternoon snack
One fruit or a small handful of almonds or walnuts.
Dinner
Fish, white meat or eggs, with plenty of cooked or raw vegetables and a small portion of wholegrain bread.
During the day
Drink water regularly and limit sugary drinks, alcohol and snacks between meals.
This type of meal structure can be a useful first step to feel lighter and regain order, but for a more accurate result it is better to define quantities, timing and goals in a personalized way.
When it may be useful to consult a nutritionist in Milan
If your weight increases easily, if bloating is frequent, if you find it hard to control hunger, or if you have already tried several diets without lasting results, it may be the right time for a professional consultation.
Dr. Maria Luisa Scarabelli, nutrition biologist, sees patients in Milan, Viale Legioni Romane 65/2, just a short walk from the M1 Primaticcio metro stop. The nutritional pathway may include an assessment of eating habits, review of available information, blood test results if available, and body composition analysis using bioelectrical impedance analysis.
Visit the main page Nutritionist in Milan or go directly to the Contact page.
Getting back in shape the right way
The goal is not to lose weight quickly, but to feel better, improve your relationship with food and build results that can last over time. Small changes done properly are worth much more than drastic solutions that last only a few days.
With the support of a professional, it is possible to identify the most suitable path, with practical and sustainable guidance for everyday life.
Would you like to get back in shape with a personalized plan?
Dr. Maria Luisa Scarabelli sees patients in Milan at Viale Legioni Romane 65/2 and creates personalized nutrition plans based on individual goals, eating habits and body composition.
If you want to feel fitter as summer approaches, booking a consultation may be the first step to start in a correct, gradual and realistic way.
Office: Viale Legioni Romane 65/2 – Milan
Mobile: 3385317023
