By Rose McAvoy, @HalfHerSize
Vacation is a marvelous way to escape day-to-day obligations. While you are away, it is essential to use the time to relax and recharge. Before a big getaway, you may put extra effort into your diet and exercise routine to look and feel your very best in your vacation wardrobe. Don’t let all that effort fall by the wayside once you begin your travel. Vacation is a great time to treat yourself to the healthy lifestyle choices you say you’d make if only you had the time. You are going to come back to a full inbox and a pile of laundry, there is no reason to add “lose 5 pounds” to your list of chores.
Over the years I have lost, maintained and gained weight while on vacation. Each time, the key to success or a weighty surprise has been in the planning.
Now I tell my clients to use these simple strategies for their vacations and they are thrilled when the tips help them maintain or lose weight on vacation. They feel a huge boost of self-confidence when they arrive home without extra pounds. Clients have said that they enjoyed their vacation time more thanks to these instructions. By shifting the focus away from food, they had more energy, more time to play with their kids or read books, and more fun exploring than past vacations.
You can lose weight on vacation and have the best trip possible by following these simple steps.
Set your goal: Before you pack a thing, ask yourself: “Do I want to lose or maintain my weight during this vacation?” Be honest. Recommit to your goal every day you are away.
Be accountable: Share your goal with another person. This is a conversation for the glass-half-full folks in your life. If possible, pick someone who already supports your health goals. It is particularly helpful to travel with someone with a similar weight loss goal. At the least, make a plan to check in with your buddy once or twice while you are away.
Where you stay matters: With the rise in popularity of vacation booking sites like Airbnb and VRBO (Vacation Rental by Owner) it is easier than ever to find accommodations with a kitchen anywhere in the world. A self-catering vacation is the ultimate way to keep track of your eating. You don’t have to cook, but having a space to keep fresh food cold and prepare snacks is a huge benefit for eating for weight loss — not to mention saving money. At the least, get a room with a refrigerator. You can stock it with cut up fruit, vegetables, yogurt and other fresh food to make a healthy breakfast or quick snack.
Pack the right shoes: Walking is your best resource for losing weight on vacation. If you only pack flip-flops or dress shoes, you are cheating yourself out of the option of enjoying some serious activity. Bring a tote bag to carry your “cute” shoes so you can change your footwear throughout the day.
Stay hydrated: Be especially aware of your need to drink if you are visiting a warm destination or are more active than a typical day. When you are busy, it is easy to confuse thirst with hunger signals. Pack a water bottle. When you stop for a meal or a snack, start with a glass of water. Not drinking enough water can cause fatigue, headaches, stiff joints and more.
Go play: This is the fun part! Find an active way to enjoy your vacation spot. Being active reduces stress and is great for your brain health. It also is one of the best ways to create cherished memories with your kids. Here are just a few ideas to stay active: Rent bicycles. Go for a swim. Get the family involved with some relay races. Take a hike. Sign up for a walking or bike tour. Do a little pre-departure internet scouting to learn what is available; make advance reservations if needed.
Hit the gym: If you are a regular at the gym at home, keep up the routine while you are away. Many hotels, cruises and rental communities have gyms available. Even if you aren’t usually a gym rat, vacation is a perfect time to get in a workout or two. The more ways you fit exercise into your day the more likely you are to achieve your goal to lose weight on vacation.
Eat for fuel: Sorry to break it to you, but the calories consumed on vacation absolutely count. To help me choose healthier options for my meals I adopt the mantra, “food is fuel.” I repeat this phrase over and over before choosing a snack, entering a restaurant or going for a second cocktail. For all your meals, make sure your plate is filled with simply prepared vegetables, fruits, lean protein and whole grains.
Pick a “fun” meal: Eating to lose weight on vacation does not need to be an exercise in austerity. You’ve got three meals a day to play with, designate one a day to splash out a little. You may be visiting places known for their specialty foods, don’t miss out on those experiences — plan for them. If you visit a famous barbecue joint, treat yourself to the specialty of the house. Maintain a balance by keeping your other meals light and simple.
Plan a splurge: This may, or may not be, in place of your “fun” meal. I’m a big fan of frozen desserts. When we are on vacation I really like to have gelato, frozen yogurt or ice cream most days. Knowing ahead of time where and when this treat will happen makes it easier to turn down goodies that are not part of my plan.
Pack a picnic: A picnic gives you more options for where, when and what you eat. Additionally, food shopping can be a wonderful way to experience life as a local if you are vacationing somewhere new to you. Stop in at a local produce market or neighborhood shop to pick up some easy to eat options. Many stores (and even coffee shops) offer hard boiled eggs, yogurt, and small packages of cheese for on-the-go protein. Throw in a box of multi-grain crackers or bread and you’ve got yourself a balanced, portable meal to fuel your next adventure. If possible, bring a cooler, paper plates, napkins, a cutting board and knife — this expands your picnic options.
Skip happy hour: Don’t sabotage your healthy eating by drinking your calories. To avoid overindulgence, delay any alcohol until later in the day. Plan to have your one drink with dinner or dessert and sip other things the rest of the day. Additionally, waking to a hangover-free morning is another way to keep your health goal on track.
Keep your priorities in order: Before heading out the door, honestly consider your vacation goals. Do you want to connect with family, see new scenery, explore an unfamiliar city, visit museums or sit in peace and read? When you focus your vacation around these immediate goals, you may find it easier to stick to your long-term health goals.
Make memories that last: With the exception of the camping trip when my family ate whole wheat pancakes every morning for five days, I have few childhood memories of specific vacation meals. Most of my memories are from meals we cooked together. However, I certainly do remember how shocked I was when my dad accidentally threw a snowball into our minivan while visiting Crater Lake in June and the awe of walking up to the front gates of Disneyland for the first time.
Sure, people take foodie vacations but even those can be enjoyed in a healthy way. By following these simple guidelines, you can have a great trip and lose weight on vacation.
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