It's finally spring, and the arrival of the season usually signals the moment that, little by little, we all start planning for summer. This doesn't necessarily mean just dreaming of - and even booking - our dream summer holidays.
A lot of us are thinking about putting away our bulky jumpers and coats and getting ready to splash around at the beach, sport summer dresses and enjoy some serious fun in the sun.
Nutritionists are confirming that lots of people are already getting ready for the warmest months of the year, considering changing their eating habits or taking "better care" of themselves to prepare for summer.
Many women and, increasingly, men are now rethinking their diets to shift any unwanted weight before the sun comes out.
Why your 'spring health kick' is an optimal time to lose weight
“A lot of people actually start as early as just after Christmas, but others wait for a couple of months before summer arrives," details psychology-trained personal trainer and nutritionist Lorena Collado. "Generally, though, this is the ideal window to start a health kick; the days are getting longer and moods are lifting, which really helps with motivation."
© Getty ImagesIt's a March trend that mirrors the fitness industry. "In spring, the clinic fills up with both men and women wanting to slim down for summer. In that sense, nutrition consultations are much like gyms - they're seasonal. When the gyms get packed, our waiting rooms do too,” says nutritionist Lucía González-Moncayo Alonso. She notes, however, that many people rush into it, hoping for a quick fix that doesn't always yield the results they expect.
Ultimately, both experts agree on one golden rule: we need to scrap the idea of "diets" once and for all and focus on a permanent change in habits.
© Getty ImagesThe shopping basket essentials
So, what should actually be in your shopping trolley if you're hoping to slim down? “It depends on the individual, as personal tastes are key when it comes to consistency. You don't want to just pick a few specific healthy foods that are your favourites - you need variety, too," says Lorena Collado. “To lose weight, you simply need a foundation of good eating habits combined with regular physical activity.”
González-Moncayo takes it a step further. “We've become obsessed with what makes us gain or lose weight - counting calories, buying supplements and drinking shakes. We forget that a simple basket full of fresh, seasonal fruit and vegetables, along with unprocessed meat and fish, is the ideal way to stay healthy. Plus, try to stick to simple cooking techniques like steaming or grilling."
She also believes that we don't need "detox" products - with the exception of people with specific health issues, a healthy liver and kidneys should be able to handle that function. "Eating well and staying active is all you need for a great body composition," she notes.
Foods to avoid if you want to shift stubborn fat
On the flip side, if our weight is a concern, there are the usual suspects we should keep at arm's length. For Collado, the "hit list" includes "all ultra-processed foods, fast food, refined sugars and fizzy drinks. [I also suggest] limiting, rather than entirely eliminating, red meat and carbohydrates like bread and pasta".
González-Moncayo agrees, especially regarding sugary snacks, alcohol and soft drinks, which tend to be consumed more as the weather warms up. "It's about paying attention. If you find yourself overindulging one day, just try to be a bit more disciplined the next," she notes.
© Getty ImagesMore secrets to a healthy spring meal plan
Spring is the perfect time to pivot your palate. No single food causes weight loss, but it's good to learn how to prepare meals in the healthiest ways, for example steamed or baked.
"Spring is also great for introducing leafy greens without completely ditching the heartier winter veg. Artichokes, chard and spinach are excellent, as are strawberries and citrus fruits,” says Collado. She also recommends oily fish like tuna, mackerel, and sardines.
For González-Moncayo, another advantage is that spring and summer produce are, in general, naturally more refreshing and light. "Hydration, a Mediterranean-style diet, plenty of rest and more movement are the keys to feeling good," she says. "If you can keep up these habits year-round, there's never a need to 'go on a diet' in the first place, except for medical reasons that require nutritional intervention."
Spring dieting fails: How to change your habits for good
Nutritionists do seem to agree on one fundamental aspect: we should discard fad diets once and for all and focus on a change of habits. “The best diet is not to diet at all,” Collado concludes. "It's about swapping bad habits for good ones: more exercise, less sugar, no ultra-processed foods, and plenty of quality protein, omega-3s, and legumes.”
The biggest hurdle to weight loss is the "sprint" mentality. González-Moncayo explains that patients who rush into her consultation for the summer season often find it harder to stick to the changes. By the time summer actually arrives, they've often given up, and any progress they made is quickly lost.
“In the end, the patients who view healthy eating as a year-round commitment are the ones who achieve their goals," she says.
About the experts:
- Lorena Collado is a specialist nutritionist at Bâtard Crossboxing in Madrid, where she designs high-performance dietary strategies to fuel athletic recovery and strength.
- Lucía González-Moncayo Alonso is a clinical nutrition expert at Spain's Moncayo Clinic, dedicated to personalised health through integrative dietary therapy and patient-centered wellness.
