Discover 10 key tips to avoid vacation weight gain and maintain your progress. From mindful eating and fitness planning to portion control and hydration, these strategies will help you enjoy your vacation while staying on track with your health goals.
Vacation! It’s what we live for! What could go wrong with multiple days away from the daily grind, no screaming alarm clocks, swimming with dolphins and devouring mouth-watering desserts from exotic locations?
Well…weight gain is what could go wrong! If you’re tired of working your tail off to lose weight only to gain it all back after a week long vacation, this post is for YOU!
In this post we’ll explore the 10 best tips for thoroughly enjoying your vacation while steering clear of weight gain.
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How to Avoid Weight Gain on Vacation!
In 2021, when I was 45 years old, I discovered the benefits of living an intermittent fasting lifestyle and lost 46 pounds in 4 months.
However, it wasn’t until I returned home from a 13 day anniversary vacation to Maui with my hubby that I truly understood the REAL power of intermittent fasting.
Never before had I gone on a vacation and returned without gaining at least five terrifying extra pounds.
Since losing the 46 pounds in 2021, I have gone on several vacations (many of them cruises) and successfully avoided gaining weight on each and every one of them.
I have absolutely cracked the “vacation weight maintenance code” and I can’t wait to share my 10 simple strategies with you today!
#1 PLAN AHEAD
The old saying “fail to plan, plan to fail” holds so much truth, especially when it comes to avoiding weight gain while on vacation.
There are several ways that you can plan ahead to ensure you make smart choices on your vacation.
- Research healthy dining options, local delicacies and restaurant meals near the area where you will be vacationing.
- Pack a reusable water bottle and plenty of nutritious, on-the-go weight loss snacks like delicious KETO KRISP and think! KETO Protein Bars. Always be “road trip ready” and keep healthy snacks in your car at all times. Fast food has very few healthy options and is loaded with so many extra calories. Stick to your healthy habits and pack a cooler filled with fresh fruit, greek yogurt and plenty of water.
- Pack WORKOUT CLOTHES! Plan on setting aside 30 minutes each day to squeeze in an easy workout routine or long walk. I also keep this super cool TRAVEL WATER KETTLEBELL in my car at all times. It’s an easy way to burn some calories fast. I just quickly grab it from my car and take it right to my hotel room.
#2 INTERMITTENT FAST
Intermittent fasting can be a very valuable strategy to prevent weight gain while enjoying a vacation. By establishing designated eating windows, individuals can maintain control over their calorie intake and food choices. This approach encourages mindfulness and reduces the likelihood of overindulging during meals.
Additionally, intermittent fasting can help balance energy expenditure and intake. This allows travelers to savor while still adhering to their health and weight maintenance goals. The structured fasting periods provide an opportunity for the body to tap into stored energy reserves, aiding in calorie management. With intermittent fasting, individuals can strike a balance between indulging in vacation treats and maintaining a healthy lifestyle.
There are several fasting methods that can help someone avoid weight gain on vacation. I personally have found the 16:8 method to be extremely effective while on vacation. I simply fast for 16 hours each day, breaking my fast around 4pm. Then, I allow myself to indulge in all of the yummy eats and treats I want until about 9 pm.
#3 BURN 400 BY 4PM
It’s not necessary to bring your personal trainer along on your vacation. However, it’s extremely important to stay active with non-food fun activities when trying to avoid weight gain on vacation. Whether you are swimming or hiking or working out in the hotel gym, I’ve found an exercise routine formula that works great for vacation time.
I use my trusty APPLE WATCH SE to track my activity and play a little game with myself. Since I don’t break my fast until 4pm each day on vacation, I set a goal to burn 400 calories by 4pm. Once I hit my goal for the day, I am free to fully enjoy the rest of the evening without guilt. It’s truly a beautiful thing!
#4 APPLE CIDER VINEGAR TO THE RESCUE
Apple cider vinegar is an amazing health and weight loss tool with incredible benefits. I have been breaking my fast every day for the last three years with apple cider vinegar.
Although I am unable to make my official ACV Fast-Breaking Weight Loss Drink while on vacation, I found the perfect product to keep me on track while I’m on vacation.
They make these cute little travel-size Apple Cider Vinegar Shots that you can easily slip into your purse or backpack. I simply add 1 tablespoon of ACV from the travel bottle to some water at 4pm. This ensures that I’m reaping all of the weight loss benefits ACV has to offer even when I’m on vacation.
#5 PRIORITIZE PROTEIN & FILL UP ON FIBER
Prioritizing protein and consuming fiber-rich foods are crucial strategies when aiming to prevent weight gain during a vacation. Protein helps promote satiety and preserve muscle mass, ensuring you feel full and satisfied after meals. Including lean protein sources like poultry and fish can help curb hunger pangs and prevent overeating.
Pairing protein with fiber-rich foods such as weight-loss friendly vegetables and low-carb fruits further enhances feelings of fullness and stabilizes blood sugar levels. Fiber adds bulk to meals without adding excess calories, contributing to prolonged satiation.
#6 PRACTICE MINDFUL EATING
Practicing mindful eating is a valuable strategy to avoid weight gain and fully enjoy your vacation experience. By being present and attentive during meals, you can savor the flavors, textures, and aromas of indulgent foods. This helps prevent overeating by allowing your body to recognize its fullness cues.
Taking the time to chew slowly and appreciate each bite gives your brain the opportunity to register satisfaction. This reduces the likelihood of consuming excess calories. Mindful eating also encourages you to make intentional food choices, opting for nutrient-dense options that align with your health goals.
#7 DRINK SMART
Staying hydrated is a fundamental aspect of avoiding weight gain and supporting your overall well-being while on vacation. Adequate hydration helps regulate your appetite, preventing you from mistaking thirst for hunger and overeating. Drinking water throughout the day also supports your body’s metabolism, aiding in digestion and the efficient utilization of nutrients. Hydration also helps maintain energy levels, allowing you to engage in various activities and exercise while on your trip.
Alcohol consumption, however, well, that’s a different story. Of course, abstaining from alcohol while on vacation would be the absolute best option. However, let’s be realistic. It’s vacation and many people enjoy letting loose and enjoying an occasional fancy cocktail or glass of wine.
Should you choose to consume alcohol on your vacation, it is important to be smart about it. Here are 5 tips for drinking alcohol while avoiding unwanted vacation weight gain:
- CHOOSE LOWER-CALORIE OPTIONS like wine, light beer, or clear spirits with calorie-free mixers.
- PRACTICE MODERATION AND PORTION CONTROL – Set a limit on the number of drinks you’ll have to avoid excessive calorie intake.
- AVOID SUGARY MIXERS – Opt for club soda, sparkling water, or a splash of lime instead of sugary mixes.
- BE MINDFUL OF PORTION SIZES – Stick to standard servings and avoid oversized or extra-strong cocktails.
- ALTERNATE WITH WATER – Drink water between alcoholic beverages to stay hydrated and control consumption.
#8 SHARE THE SUGAR
Sharing the sugar is a smart and enjoyable strategy for avoiding weight gain while indulging in unhealthy foods and vacation treats. Splitting a dessert with a travel companion is the best way to enjoy the flavors and experience together while also practicing portion control.
By sharing, you can satisfy your sweet tooth while simultaneously being mindful of your caloric intake.
#9 JUST SAY NO TO ELEVATORS
Burn Calories, Not Electricity! Opting for the stairs instead of the elevator is a small yet very impactful choice that can contribute to avoiding weight gain during your vacation. Taking the stairs offers a quick and effective way to incorporate physical activity into your day. This helps to burn calories and boost your metabolism.
It’s a convenient opportunity to stay active, especially when exploring a new destination. Climbing stairs engages various muscle groups and can elevate your heart rate, contributing to improved cardiovascular health.
#10 BE REALISTIC
If you are actively trying to lose weight, put that goal on hold while you are on vacation. Be realistic and shoot for maintaining your current weight instead of worrying about weight loss while you are away. This will remove pressure, lower stress levels and anxiety, allowing you to have a more relaxing getaway.
BON VOYAGE!
You can totally do this! And, it’s also true that these same strategies can be used to avoid holiday weight gain. Whether it’s the holiday season or you’re on vacation, Incorporating these 10 best tips into your routine can make a significant difference in avoiding weight gain while you indulge in relaxation and fun.
By planning ahead, prioritizing protein and fiber, practicing mindful eating, staying hydrated, and making mindful choices when it comes to alcohol and desserts, you’re setting yourself up for success.
Remember, your vacation should be a guilt-free time of enjoyment, discovery, and rejuvenation. These 10 strategies can easily help you maintain the perfect balance between savoring special moments and staying true to your weight loss goals.
Bon Voyage, my friend! Enjoy your next vacation in life!
And… if you’re ready to go ALL IN and finally lose weight and get healthy FOR GOOD, I’m totally here for YOU! In my INTERMITTENT FASTING and WEIGHT LOSS MASTERCLASS: 6 Weeks to Sexy, I will teach you step-by-step, week-by-week, exactly HOW I lost 46 Pounds in 4 Months with Intermittent Fasting! I’ll share with you every single TIP, TRICK, RECIPE & STRATEGY that I used to reach my goal weight and maintain for over two years now! CLICK HERE if you’re ready to do this TOGETHER!
