5 Tips To Ward Off Vacation Weight Gain

Vacations are great time to bond with family and friends. They rejuvenate and refresh you. But vacations can leave you with unwanted weight gain. Months of hard work can be put to waste with a few days of uncontrolled food, fun and frolic. If you are on a weight-loss journey, you cannot afford to be any less vigilant about your weight on vacation than you are at home. Mindless eating can catch you unaware and lead to some additional pounds which can put a damper on holiday fun.

Beach Vacation

5 tips to ward off vacation weight gain

1. Choose a destination with care

Plan a vacation that involves being physically active. If it is a beach destination, a lot of physically active, fun family time can center on water sports like underwater snorkeling, surfing and beach volleyball. For inland vacations, consider hiking, rock climbing, skiing and other activities.

2. Pack stuff that motivates you

Pack stuff like running shoes, tennis racket, pedometer, swimsuit and your weight loss journal – anything that reminds you to engage in physical activity. If you have a partner who is equally committed to weight loss, it can be even more fun to catch up together on a physical activity.

3. Eat healthy

Begin each day with a healthy breakfast of lean protein, complex carbohydrates and wholesome fiber. Egg whites, lean chicken sausage, whole-wheat toast, whole grain cereal, and low-fat milk are some excellent breakfast choices. Eat light and be cautious of what you drink, especially the alcoholic beverages. Choose your snacks judiciously. Keep nuts and fruits handy in your backpack. Being around friends and family can cause you to relax and overeat. Do not lose sight of your weight-loss mission.

4. Drink adequate water

It is very important to stay well-hydrated on a vacation. Your body can dehydrate quickly because of long hours of travel or being outdoors as well as an increase in alcohol and high-sodium food and alcohol. Carry water with you all of the time and aim to drink a minimum of 64 ounces each day.

5. Relax

Stress can make you put on additional pounds – either as a result of hormonal fluctuations or because of a stress-induced eating binge. Take time to relax on your vacation instead of being uptight about getting through your itinerary.


Behavior Modification Ideas for Weight Loss; UCSF Medical Center;

Foreyt, J. P. and Goodrick, G. K.; Evidence for Success of Behavior Modification in Weight Loss and Control; Annals of Internal Medicine; October 1993;

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