Lourdes de la Bastida, nutritionist: “Fasting to compensate for holiday excesses can seriously damage your health”

During the Christmas season, celebrations take center stage—a time meant to be shared with friends, family, and the people we love most. And at these gatherings, food and drinks tend to flow freely, which means many of us end up indulging a little more than usual and gaining a few extra pounds along the way.

Strict diets

So far, so normal. The real issue, experts say, is what many people do after the holidays. In an effort to shed that “holiday weight,” plenty of folks jump into extremely restrictive diets. While these approaches may lead to quick weight loss, sticking to them for too long can take a serious toll on your health. Losing weight isn’t worth it if you’re sacrificing your well‑being in the process.

Nutritionist Lourdes de la Bastida warns specifically about fasting as a form of post‑holiday “damage control.” “Fasting or cutting out foods to compensate for holiday excesses can seriously harm your health, especially for people dealing with anxiety, nutritional imbalances, or those already at risk of malnutrition,” she explains.

Instead of stressing over a few extra pounds picked up in late December, she recommends easing back into your usual routine once life returns to normal—without drastic diet changes or eliminating entire food groups.

“No extreme is a good extreme”

“Healthy eating should be rooted in moderation and common sense,” she says. “No extreme is good, and overeating one day only to ‘make up for it’ the next can seriously damage your health.”

To bounce back from holiday indulgence, the nutritionist suggests focusing on simple, sustainable habits: staying well‑hydrated, getting regular physical activity, and prioritizing sleep. “Stay active—go for a bike ride, roller skate, or hit a hiking trail. These are great ways to help your body feel better. And make sure you’re getting the sleep your body needs. A healthy sleep routine is essential for overall well‑being,” she concludes.

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