If you’ve worked hard to lose weight and want to maintain your progress during your vacation, there are some key tips to follow to avoid the unwanted vacation weight gain.
Vacations are a time to relax and enjoy yourself, and it’s natural to want to indulge in delicious meals and treats. Weight maintenance – rather than weight loss or gain – is the best goal to have on vacation. Here are some tips to help you stay on track while still enjoying your time away.
1. Make Your Mindset About Weight Maintenance
Your goal is not weight loss, it’s to maintain your weight. Take some of the pressure off of yourself. Imagine getting home and you’re the same weight as when you left. You got to enjoy vacation, and pick up right back up where you left your routine.
Remember, your vacation is not the time to focus on shedding pounds. Instead, aim to maintain your current weight and enjoy your trip to the fullest. Don’t over fixate on what you’re eating, but be aware. If you’re craving a croissant, go ahead and have one, but limit yourself to just one instead of indulging in ten.
2. Take a Break from Tracking and Meal Planning
If you’re used to tracking calories or following a strict meal plan, consider giving yourself a break during your vacation. Allow yourself to be more flexible with your food choices and focus on mindful eating instead.
3. Prepare Snacks for the Plane
When it comes to travel, preparation is key. On the plane, pack sandwiches, nuts, and dried fruits in a baggie for healthy snacking options. This way, you won’t be tempted by unhealthy airport food choices.
I love making my own trail mix with dates, pumpkin seeds, prunes, walnuts, and chocolate.
4. Don’t Make Every Meal an Event
While it’s tempting to indulge in every meal, remember that not every dining experience needs to be a feast. Enjoy lighter options for some meals, allowing yourself to indulge in special treats during others.
I recommend saving one of the meals for an eventful meal. Dinner is a good time for this so you can enjoy the food and relax while being mindful of your portions.
5. Be Mindful When Ordering
When dining out, be conscious of your food choices. Opt for balanced meals that include lean proteins, vegetables, and whole grains. Avoid going overboard with high-calorie options or heavy sauces.
6. Be Aware of Larger Gaps Between Meals
Traveling also often comes with larger gaps between meals. This can increase hunger and cause overeating when it’s finally time to sit down. Instead, make sure to have a snack between meals to prevent this. You should be eating every 3-4 hours.
7. Pack Protein and Fiber
To ensure you have access to protein-rich snacks, pack some protein bars and individual servings of protein powder in ziplock bags. These can be easily prepared as a quick shake in the morning or consumed as a snack during the day. Protein helps to sustain hunger and keep you feeling satisfied.
Here are my top recommended protein bars for weight loss.
I also recommend packing a form of fiber such as psyllium husk or fiber gummy bears. Pairing Ruvi and EO3 can also be a protein and fiber-packed snack or breakfast.
8. Portion Control and Balance
Pay attention to portion sizes, especially if you’re traveling to a country known for larger servings. Share dishes with your travel companions or ask for smaller portions to avoid overeating.
9. Stay Active
Take advantage of the fact that you’re likely getting more steps during vacation than you do during your work week. Explore local attractions, stroll through neighborhoods, or take scenic hikes. You don’t need a gym to stay active while on vacation!
10. Watch Your Alcohol Intake
Alcoholic beverages can be high in calories and may contribute to weight gain. Be mindful of your alcohol consumption and opt for lower-calorie options. Drink water in between alcoholic beverages to stay hydrated.
Takeaways to Not Gain Weight During Vacation
If you feel bloated or off-track after your vacation, consider a five-day reboot to help reset your body. I have one that is very popular with my clients.
Enjoying your vacation doesn’t mean you need to completely deprive yourself. Indulge in local delicacies or treats, but practice moderation. If you’re craving a croissant, go ahead and have one, but limit yourself to just one instead of indulging in ten.
Remember, weight loss doesn’t go on vacation, but with these tips, you can maintain your progress while still enjoying your well-deserved time away. Travel safely!
