Returning from vacation often brings not only pleasant memories but also a few extra kilos. The desire to quickly get back in shape drives many people to strict diets, which often lead to setbacks and disappointment. However, Spanish nutrition and obesity specialist Cristina Petratti, a member of the Sociedad Española de Obesidad (SEEDO), argues that the key to a healthy weight is not in restrictions but in understanding your own emotions.
According to the expert, the main problem lies in the inability to distinguish between physiological and emotional hunger. The first builds up gradually when the body truly needs energy, and can be satisfied with any food. The second comes on suddenly, demands specific foods—most often sweets or fatty items—and doesn’t subside even after a large meal. This type of hunger is a reaction to anxiety, sadness, loneliness, or boredom. Petratti notes that many people eat correctly but lose control during moments of emotional stress. This proves that what matters is not only what we eat, but also why we do it.
To address this issue, the nutritionist suggests a simple yet effective method—keeping an emotional journal. The idea is to write down your feelings and thoughts before every meal or snack. This practice helps to identify hidden patterns, such as the habit of soothing work stress with chocolate or fighting loneliness with chips. By becoming aware of these triggers, a person can break the automatic response and find other ways to relax or enjoy themselves without turning to food. The goal of this exercise is not restriction, but self-awareness and conscious decision-making.
Stress also plays a significant role in weight gain. When chronic tension is present, the body’s level of cortisol—the hormone that increases appetite and cravings for high-calorie foods—rises. Additionally, cortisol disrupts the function of the hormones leptin and ghrelin, which regulate satiety, creating a vicious cycle of anxiety and overeating. Food becomes a quick way to relieve stress, but the relief is temporary, soon replaced by guilt and worsening the problem.
To smoothly return to healthy habits after a break, an expert offers several practical tips. It’s recommended to plan your meals to avoid spontaneous and unhealthy snacking. Daily physical activity is important—even a 15-minute walk counts. Training your mind with meditation or breathing exercises is also beneficial. Staying well-hydrated and getting enough quality sleep are essential, as their lack can increase feelings of hunger. Most importantly, be kind to yourself and don’t dwell on occasional slips; what matters is the overall trend, not a single mistake.
In addition to managing emotions, it’s worth paying attention to foods that provide a lasting feeling of fullness. These include whole grain oatmeal, which is high in fiber, as well as legumes that combine protein and fiber. Eggs, thanks to their high protein content, are considered one of the most satiating foods. Whole fruits, nuts, and chia or flax seeds also help control appetite. Even simple boiled potatoes have a high satiety index and benefit digestion.
As additional support, some herbal remedies that help control appetite may be considered, but only after consulting a specialist. Among these are glucomannan—a fiber that expands in the stomach, fucus—a seaweed that provides volume, as well as green tea, whose components help regulate appetite and slightly boost metabolism.
