September in Spain is not just the end of summer, but a kind of “second New Year.” After weeks of festivities, beach relaxation, and culinary indulgence, many people experience not only pleasant nostalgia but also physical heaviness. Disrupted sleep patterns, extra pounds, and general sluggishness are common companions when returning to work routines. However, leading Spanish health and nutrition experts say this period is ideal for a gentle “reset” of the body and a return to healthy habits—without stress or harsh restrictions.
The key to success lies in a mindful approach to nutrition. Experts urge people to abandon the idea of rapid and extreme diets, which often lead to failure. Instead, they recommend focusing on a balanced diet rich in seasonal vegetables and fruits, high-quality proteins, and healthy fats. Miriam Yébenes, a recognized authority in aesthetic medicine, advises making simple and easy-to-prepare dishes the foundation of your meals. This means eliminating ultra-processed foods, ready-made products, and sugary drinks as much as possible, as they overload the digestive system and cause energy drops.
Equally important is the organization of your eating habits. Gemma Bes, a nutritionist from NDL PRO-HEALTH, shares practical tips to help avoid chaos and unhealthy snacking amid the rush of a workweek. She recommends planning your weekly menu in advance and setting aside a few hours on your day off for batch cooking. This approach saves time and reduces the temptation to order pizza after a hard day. The expert pays special attention to breakfast, which should be hearty and energizing, with complex carbohydrates and protein, as well as smart snacks like fresh fruit or a handful of nuts.
Dr. Katherine Lozano from the Palasiet clinic takes a broader view, suggesting the concept of metabolic detoxification. This is not about fasting, but rather a comprehensive cleansing program that helps the body get rid of toxins accumulated over the summer, restore energy, and regain lost balance. September, in her opinion, is the perfect time for such a reset. The program involves not just adjusting your diet but also normalizing your drinking habits, which benefits both physical and mental well-being. After all, getting back in shape isn’t just about numbers on the scale—it’s also about feeling light, energized, and ready for new achievements.
