Why So Many Expats in Spain Struggle With Weight Gain (and What to Do About It)

Spain is often seen as a paradise for expats—sunshine, slower living, fresh food, and endless opportunities to enjoy life outdoors. But many people who move here are surprised by something they didn’t expect: creeping weight gain.

If you’ve noticed your clothes fitting a little tighter since relocating to Spain, you’re not alone. Let’s explore why this happens and what expats can do to feel healthier and more balanced.

Why Expats in Spain Gain Weight

The Social Culture Around Food & Drink

Meals in Spain are social events. Long lunches, tapas with friends, and late-night dinners often include bread, fried dishes, and wine. And it all tastes SO good. While enjoyable, this cultural shift can quickly add calories without you realizing it. Combined with the relaxed Mediterranean lifestyle of eating late at night, it’s easy for weight to creep up.

How to Stay Healthy Without Missing Out

The good news? You don’t need to skip tapas or avoid paella forever. It’s all about balance and small adjustments.

1. Tap into the Mediterranean Diet

   
   

   Spain offers some of the world’s freshest vegetables, olive oil, seafood, and legumes. Focus on these as your staples, and treat fried tapas, bread and aioli and red meat as occasional indulgences.

   
   

2. Practice Portion Control

   
   

   Share raciones (large dishes) instead of ordering individually. Say “no, gracias” to bread baskets when you don’t need them.

   
   

3. Keep Moving

   
   

   Use Spain’s climate to your advantage—walk everywhere, hike in the mountains, swim at the beach, take up padel (there are many courts popping up around the country and it’s great fun). Most towns also have affordable local gyms and community fitness classes.

   
   

4. Balance Social Drinking

   
   

   Wine and beer are inexpensive and widely available, but alternate with sparkling water, and make some nights alcohol-free.

   
   

5. Create a New Routine

   
   

   Relocation is the perfect time to reinvent your habits. Set up a weekly food shop at the local market, join a walking group, or schedule regular exercise.

   
   

Living in Spain is a gift - beautiful landscapes, rich culture, and a lifestyle that emphasizes connection and enjoyment. Weight gain doesn’t have to be part of the package. With a few mindful tweaks, expats can enjoy both the pleasures of Spanish living and the benefits of a healthy, balanced lifestyle.

This article is for general information only and is not intended as medical advice. Please consult your healthcare provider if you have specific health concerns or conditions.

For more tips on nutrition and healthy living, connect with healthoptimisations, supporting wellness at every stage of life.