Sugary drinks are a major hidden contributor to weight gain. Even natural juices contain excessively high levels of sugar. For the first week after Passover, commit to drinking only water — at least eight cups a day.
Health and Nutrition
Post-Passover Reset: 7 Evidence-Based Tips for Losing Holiday Weight
As Passover comes to an end, many people are looking to reset their eating habits. Here’s how you can jump-start a healthier nutritional routine with a few simple tips.
After joyful days of heavy holiday meals, endless matzah, and plenty of sweets, many people find themselves asking a familiar question: “How do I shed all this extra weight from the holidays?” If you're ready to reset your eating habits, here are some simple, effective tips that can help you begin a healthier nutritional journey.
1. Return to Routine — Avoid Extremes
One of the most common mistakes is jumping into extreme diets immediately after the holidays. Skipping meals, fasting, or eating only vegetables may sound appealing, but these approaches are not sustainable. Instead, start with balanced, structured meals using foods you enjoy — just in smarter portions.
2. Start the Day Right
Breakfast sets the tone for the rest of the day. Choose a combination of protein and fiber, such as yogurt with a spoonful of rolled oats and a small fruit, or rice cakes topped with white cheese and vegetables.
3. Cut Down on White Carbs
White bread, matzah, regular pasta, and white rice can quickly raise blood sugar levels. Gradually replace them with rye bread, quinoa, brown rice, or sweet potatoes.
4. Drink Up — Water Only
5. Eat with Awareness
Be mindful of what you eat — including the amount, the timing, and the motivation behind it. Avoid turning to food out of boredom or frustration. If you’re truly hungry, eat. If you’re just looking for something to do, pause, take a breath, drink some water, and wait a few minutes. You’ll often find that you weren’t actually hungry at all.
6. Prepare Ahead — Don’t Go Hungry
Never leave the house without something to eat. Hunger often leads to poor food choices. Pack a small salad, a protein snack, or a yogurt so you can avoid grabbing pastries or junk food midday.
7. Don’t Skip Snacks — Just Upgrade Them
Snacking isn’t the enemy. Instead of eliminating it, choose healthier options: fruit, a handful of natural nuts, a date with raw tahini, or a square of dark chocolate (at least 70%). With the right choices, snacks can support your goals rather than sabotage them.
