Three Ways to Avoid Vacation Weight Gain

Vacations are meant to be down time, fun time, “something different” time but not vacation weight gain time!

Unfortunately, for some whether it’s a “staycation”, “sailing the seas” cruise or beach sun n’ fun, their willpower and motivation vanish as soon as they hit the road or unpack their suitcase. For others, the “slow down” that vacations provide means endless poolside hours sipping cute sounding beverages with lots of calories that “go down” all too easy. Let’s start from your first departure point … plan for the inevitable to avoid vacation weight gain … For destinations that include a plane ride, be prepared for crowds, delayed and canceled flights, and other scenarios that can make the airport food look like valium to soothe your over taxed patience.

Pack a bag of goodies to ward off the temptations of the airport newsstand candy bars and endless fast food outlets. Fill your bag with non-perishable foods like dried fruits with less natural sugar such as, apricots or pineapple rings; or a blend of nuts and low sugar breakfast cereal can provide enough crunch and taste to satisfy those rising stress-related cortisol levels without throwing your blood sugar into the zenith atmosphere. Action Plan: Add to vacation packing list – my personal “goodie bag”

How to eat like a local and not suffer the consequences of vacation weight gain …

For vacation plans that have you visiting a special place, a place known for certain foods, or maybe this is a celebratory vacation, make room in your calorie budget for these special one-time only eats! Vacations are a good time to take a break from the foods you can eat anytime at home. For example, in Philadelphia and dying to try a Philly Cheese Steak sandwich but afraid it will “blow your diet.” Action plan: Select lower fat meals around your higher fat regional specialty meals to balance out your daily calories. For example, avoid cheese for your other meals and snacks that day. Make your dinner meal a large salad brimming with low calorie vegetables and a light styled dressing. This one-time indulgence doesn’t mean you’ve blown your diet or gives you a pass to “eat your way” through your vacation. Remember, you always have a choice and you are always in charge of your eating.

Rest, Relaxation and Restaurants … 3 R’s that can lead to vacation weight gain …

We look forward to restaurant dining to give us a much needed break from the day-to-day routine of food shopping and clean up. Vacation excitement can make us absent minded as we forget that we are looking forward to fitting in our new dress size when we return from our time off. What are some ways to navigate daily restaurant dining scenarios? Action plan: Rent a condo or a hotel suite with a kitchenette. This offers the best of both worlds. You can avoid a daily fare of carb-rich breakfast meals offered by hotels and local restaurants. Conduct a “recon mission” – check the restaurant menu on the internet before you leave your room. This can also help you make the decision of where to eat. Also note that chains can vary in their caloric content of the very same food from state- to-state. For example, a Smash burger in Iowa has over 200 more calories for the exact same burger in Arizona – regional taste differences often mean more ingredients that add up in calories.

Keep in motion to prevent vacation weight gain …

The other side of vacations is that they provide more time for you to be in charge of your eating, from what time you eat to types of foods and increased time for structured exercise along with less “desk jockey” time. Some people eat healthier when not working since they can follow their own hunger signals and are not cued by the clock or their work environment.

In addition, down time often means less perceived stress which means less emotional eating. Action plan: Spend your free time doing the things you love but profess you don’t have time (aka “an excuse”) in everyday life. For example, love to walk, make a date with yourself to walk up and down the beach each morning. Are you on a “shopping vacation” use the mall to get in some steps (just steer clear of the food court). Are you staying at a hotel with a pool? A great bridge between the late afternoon and evening plans is to “take a swim.” Even if you technically can’t swim, walking through water, kicking on a paddle board are all forms of exercise that doesn’t leave you sweaty!

Traveling to a state or country with wine country or lovely seaside scenery, check out if bikes are available for rent. Make time to connect with the outdoors to receive a dose of the neurotransmitter serotonin to help you feel calm and less prone to mindless eating. Action Plan: Everyday mix up time for relaxing poolside or talking with family and friends with structured movement.

Look for opportunities to walk, swim, paddle, hit the hotel gym or bike wherever you are. As you can see the best way to keep your momentum in motion for weight management on vacation is the same principle you use with your everyday life – planning. The goal for vacation time may be to maintain weight but to – lose a pound or two – what a double delight that would be!

In health & happiness,

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