Summer is here! It’s time to celebrate.
Things are opening up and we are ready to actually go places again! While vacations are a great escape from reality and routine, they usually are filled with less exercise, lots of salty/greasy/sugary foods and more alcohol. This may feel stressful when on a health journey. Many of our clients worry that this will make them lose all of their progress or have them turning back to their old habits.
A few reminders:
- One week (or even two) of eating out of the norm, drinking more, and working out less will not undo all of your progress. Just like weight loss doesn’t happen overnight, neither does weight gain. If you come back from vacation 5lbs heavier, most of that is water weight from bloating, not actual fat. In order to gain 1lb of fat, you would need to eat 3,500 extra calories a week (or 500 extra calories a day).
- No one says you have to go crazy while on vacation. You can enjoy yourself without it turning into an all out binge. As usual, don’t think about eating healthy with an ‘all or nothing’ You don’t need to be overly strict or lose control; you can absolutely have a happy medium. YOU are in charge of food, it does not rule you.
- Absolutely make enjoying yourself your number one priority while on vacation. Vacations don’t come around very often, focus on having fun! You deserve it.
5 Tips for a Healthier Vacation
- Add veggies wherever you can
Strive for at least one meal or snack a day that contains some sort of veggies. For example: salads, veggie omelet, fajitas, roasted or raw veggies.
- Move your body
Try to be active when it’s possible! Walk to dinner or on the beach/boardwalk, go swimming in the pool or ocean, plan an activity like hiking, kayaking, playing sports on the beach, etc. Try to take 10,000 steps a day!
- Stay hydrated
Bring water with you everywhere! Strive for at least 64oz daily.
- Bring healthy snacks
Such as: fruit (fresh or dried), nuts, veggies and dip, whole wheat crackers, cheese sticks, baked chips, etc.
- Share a meal
Split your meal with a loved one! This can allow you to enjoy a more indulgent meal for fewer calories. It can also be a good idea to skip the fries and have a side of veggies or salad instead (that is, unless you want the fries. If you do, EAT them!)