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You’ve returned from your holidays, where you indulged in a little more food, “forgot” your healthy habits, and now the number on the scale is 3kg higher.

The most likely scenario is that these extra kilos are in your belly area, adding inches to your waistline, as this is the first place where fat accumulates on the male body.

To get rid of extra holiday weight, you do not need to follow a strict diet. It is sufficient to follow a healthy diet plan, control your portions and of course incorporate exercise in your daily routine.

Diet tips 

• Make sure you eat 2-3 servings of low fat dairy, 5-7 servings of fruit and vegetables, and 30g unsalted nuts every day. 
• Avoid eating foods rich in saturated fat, like red meat, fried foods, mayonnaise, cream, butter and desserts.
• Avoid fast food and foods that have a high salt content (e.g. canned foods, cured meats, crisps), as salt contributes to water retention.
• Drink at least 1,5-2 litres of water daily, as well as other liquids such as juices, coffee, tea, etc.
• Limit your alcohol intake.

Exercise tips

Incorporate some form of exercise into your daily routine, for 30’-45’ each day. Even if those extra kilos have settled in your belly area, the exercises you do must target the whole body, combining cardiovascular exercise and strength training, in order to reduce total body fat and build muscle.

For more information or for a personalised diet plan, you can reach out to SYMMETRIA’s team of dietitians.