5 Ways to Avoid Vacation Weight Gain

Jul 13, 2019

I promise you really can enjoy your vacation without packing on the pounds.

Listen I'm no Debbie-Downer, I get it  . . . no one wants to think about "dieting" on vacation!

100% agreed!!  However, if you've been putting in the work to live as your healthiest self, the last thing you want to do is throw caution to the wind and go in all while on vacation.

We love all inclusive resorts - I mean who doesn't love unlimited drinks, food, and dessert at every meal.  But going in with an YOLO attitude may getting you feeling pretty crappy afterward.

If you've been eating healthy you're gut is not going to be too happy with your all or nothing attitude.  Take it easy, enjoy, have fun, but be smart!

Vacation is only a few days >> don't to abandon everything you know about eating healthy.

YES, you can indulge in your favorite foods and beverages while on vacation without the resulting weight gain.

Maintaining your weight is a realistic goal during your vacation getaway. So before you order that extra pina colada at the swim-up bar, consider these five simple strategies to avoid vacation weight gain:

Tip No. 1: Plan Ahead to Fit in Fitness
Vacations should be an opportunity to re-energize, refresh, and relax -- not an excuse to take a break from health. When planning your vacation, opt for locations that will allow you to engage in physical activities you enjoy. Keep in mind that physical activity is the ticket to enjoying extra calories without weight gain. Without work schedules making demands on your time, you should be able to fit in fun fitness activities every day.

Fit in a morning run, explore your vacation destination with a bike ride, hike, or long walk. Enjoy the warmer weather by taking in some water sports, or use the hotel tennis courts or gym – you name it, just do it for at least an 30-60 min each day.

Tip No. 2: Be Prepared
When you travel, whether by plane, train, or automobile, be prepared with healthy food so you won’t have to eat whatever is available. Start the day with a nutritious breakfast, then pack easy and satisfying snacks or a small meal, such as a turkey sandwich with lettuce and tomato on whole-grain bread, a piece of fruit, and some cut-up veggies with hummus.
Delays and boredom are inevitable on the road, but these situations are not a reason to eat around the clock. Make sure to stick to a regular eating schedule so you are less likely to be tempted to eat high-calorie snacks and treats between meals. If you do indulge in a “treat” limit your indulgences to 1 SMALL one a day.

Tip No. 3: Avoid Dining-Out Disasters
Eating out may pose the biggest challenge for avoiding vacation weight gain.
At home, you know exactly what goes into the food you prepare. But in restaurants, it can be a mystery, and the only way to be sure it is prepared in a healthful manner is to ask questions and make special requests
The key is to order simply prepared foods, such as baked, broiled. or grilled meats and fish. It is easy to control calories if you stay away from fried, crispy, or creamy foods; hold extras such as cheese and mayo; top salads with low-fat dressings; drink water instead of sodas -- simple things that can shave calories and make room for the special treats.
Another strategy is to rent a house equipped with a kitchen (or at least a barbeque grill) and access to a grocery store so you can prepare your own healthy foods and snacks.
Prefer not making beds or cooking? Request a refrigerator for your hotel room so you can store healthy snacks, such as low-fat yogurt, cheese, fruit, low-fat milk, smoothies, and veggies. Healthy snacks will help you manage hunger between meals so you won’t be ravenous when you go out to eat.
Even without a refrigerator, you can snack on healthy, shelf-stable foods like:
Low-fat crackers.
Single-serve containers of fruit
Peanut butter
Skinny Popcorn

Tip No. 4: Indulge in Moderation
Deprivation is no fun when you're on vacation. Instead, the name of the game is moderation when it comes to controlling calories from treats and alcohol.
So have one scoop of ice cream instead of the sundae, or split that decadent dessert with a dining companion.
When you drink alcohol, the calories add up fast, especially if you are downing those fancy drinks that come with an umbrella. So make a plan for when you'll drink alcoholic beverages and how much you will consume. Alternating alcoholic drinks with nonalcoholic, noncalorie beverages, so you'll stay well-hydrated and reduce your total calorie intake. And when ordering alcoholic drinks, opt for lower-calorie choices such as light beer, wine spritzers, wine, champagne, or spirits mixed with water or diet mixes.

Tip No. 5: Pare Down Portions
Even when you're on vacation, portions count if you want to avoid weight gain.
Enjoy small portions of whatever you like, [and] eat slowly so you taste the food and feel a sense of satisfaction, enjoyment, and relaxation of the vacation.
But keep in mind that lingering around the table can lead to overeating. She suggests moving the gathering away from the dining area to a porch, balcony or another location where you can enjoy the beauty of your vacation destination.
If you are among the many folks who like to sit around the table for hours, remove the plates and food and keep the water glasses full so you are in control instead of the food and beverages controlling you.


Stay connected with news and updates!

Join our mailing list to receive the latest news and updates from our team.
Don't worry, your information will not be shared.

We hate SPAM. We will never sell your information, for any reason.