Health

Toni Solà, nutrition expert: “It is one of the main reasons why the well-known rebound effect appears”

Solà explains how quick-fix diets disrupt hormones, slow metabolism, and often lead to weight regain instead of lasting results.

Marta Rodríguez Peleteiro Roddy Cons

Update: Feb 24th, 2026 11:00 EST

As summer approaches or vacation plans loom, many people start thinking about dieting to “get in shape” fast. Warmer weather, lighter clothing, and more skin on display create strong incentives to change eating habits. But beyond aesthetic pressure, this period can be an opportunity to rethink your relationship with food, set realistic goals, and adopt healthy, sustainable habits that last well beyond a few weeks.

Nutritionist Toni Solà told AS: “Every year, the same pattern repeats. Summer approaches, and suddenly there’s urgency: urgency to lose weight, look better, get back to a number on the scale we remember fondly. And that’s exactly where the mistakes start. Summer lasts two to three months. Vacations are often only two or three weeks. Does it make sense to spend three or four months feeling physically and mentally miserable just to fit into a short period?”

He adds, “If we want to look good, feel strong, agile, and energized, that goal shouldn’t turn on in June and off in September. We live with our bodies every day. We look in the mirror every day. We take off our clothes every day. It’s not about having a perfect body, it’s about feeling comfortable in your own skin.”

Know what you really want to lose

Solà emphasizes that before losing weight, you need to know what you’re trying to lose. “When people ask how to approach weight loss in a healthy, sustainable way, I always start the same way: first, know what you want to lose. Losing fat is not the same as losing muscle. Improving body composition is not the same as chasing a number. To make smart decisions, you need objectivity: body fat percentage, muscle mass, age, hormonal context, physical activity level. Deciding your ideal weight based on memory or nostalgia is a common mistake.”

He explains, “Many people say, ‘I felt good at 158 pounds.’ But how old were they then? Were they training the same way? Sleeping the same way? Was their hormonal environment the same? Was their muscle mass comparable? Without objective data, the strategy is based on nostalgia.”

Don’t sacrifice muscle for speed

Fat loss and muscle gain or maintenance both take time. “When the process is gradual, your hormonal and metabolic systems respond much better. Rapid weight loss often means muscle loss and can even affect bone density, which is exactly what we don’t want. Muscle is metabolically active: it regulates insulin sensitivity, impacts energy expenditure, mood, and physical functionality. Sacrificing muscle for quick results is a bad strategy,” Solà explains.

He adds that very restrictive diets trigger physiological adaptations: “Basal metabolic rate drops, hunger and satiety hormones like leptin and ghrelin get disrupted, cortisol rises due to stress, and the body becomes more efficient at storing energy. This isn’t opinion. It’s physiology. It’s one of the main reasons why the well-known rebound effect appears after dieting.”

Avoid extreme, unplanned changes

Another common mistake: making drastic changes without a strategy. Solà says, “Many pre-summer diets follow the same pattern: people chase a number on the scale without understanding what body composition they actually need to feel and perform their best. Then they go to extremes: slashing calories, cutting entire food groups, ramping up workouts without improving rest. That’s not strategy. That’s stress. Too much stress leads to lower adherence, diminished motivation, and a worse relationship with food. Changing habits shouldn’t feel like punishment. It should be structured and sustainable.”

Smart adjustments, not emergency diets

According to Solà, a realistic approach is about making smart adjustments: “Adjust, don’t eliminate. Prioritize strength training to preserve or build muscle. Make sure protein intake is adequate - around 0.7–0.8 grams per pound of body weight daily for active people - to protect lean mass while losing fat. Keep quality carbs and fats according to activity level. Sleep well, because without rest, your hormones won’t cooperate.”

He concludes, “It’s not about a perfect diet. It’s about avoiding a bad one. You can enjoy food, go out to dinner, or occasionally skip a meal. What matters is the bigger picture, not isolated choices. Getting your body ready for summer shouldn’t be an emergency project. It should be the natural result of taking care of yourself all year. Health isn’t seasonal. Well-being isn’t improvised. And muscle shouldn’t be traded for a beach photo.”