How to Lose Weight on Vacation and Still Have Fun
Vacations are a time to relax, explore new places, and indulge in delicious treats. It’s easy to let go of all your healthy habits when you’re on vacation and set back all your health and weight loss goals. But it doesn’t have to be that way.
In fact, enjoying your vacation doesn’t mean you can’t lose weight! In this blog post, I’ll share with you some tips and tricks my clients use to stay on track and keep those pesky vacation pounds at bay.
Enjoy Yourself in Moderation
Being on vacation doesn’t mean you have to deprive yourself of all the delicious food you encounter.
Instead, enjoy yourself in moderation and savor each bite.
Be mindful of your portions and try to balance your meals with healthy options too.
Try not to take leftovers back to your hotel so you don’t keep eating unhealthy things over and over again.
Pack Healthy Snacks
One of the easiest and most effective ways to stay on track with your weight loss goals is to plan ahead.
What meals or times are going to be challenging? For example, do you have a long car ride?
Then pack healthy food for the road, including low-calorie snacks you can munch on.
This way, you won’t be tempted to reach for convenient but unhealthy food like chips and candy when hunger strikes. Some healthy snack options include nuts, fresh fruit, and protein bars.
Make Smart Choices at Restaurants
Eating out is often a big part of vacationing, but it doesn’t have to mean unhealthy eating.
When dining out, opt for grilled or baked dishes instead of fried ones, and ask for sauces and dressings on the side.
Choose dishes that are heavy on vegetables and protein, and avoid those that are heavy on carbs and sugar.
If you’re dining at chain restaurants, you can normally check the menu online before arriving there.
You’ll be pleasantly surprised with some of the better choices available.
Eat Your Veggies First
At a buffet or cruise? No problem!
Indulge in a small portion of your favorite food so you don’t feel deprived.
But first, fill your plate with healthy items like fresh fruit and vegetables.
‘This will help you resist the temptation to overindulge in the higher-caloric options.’This will help you resist the temptation to overindulge in the higher-caloric options.
Limit Liquid Calories
Thirsty? Stick to water, sparkling water, and other zero-calorie or very low-calorie beverages.
If you choose to drink alcohol, limit them to one or two drinks per day. Also, watch out for sweetened mixed drinks and creamy concoctions like sweet cocktails. They are loaded with calories.
Drinking enough water is essential for overall health, and it can also help with weight loss. It’s easy to forget to drink water when you’re on vacation, especially if there are other choices like soda or alcohol on offer.
Make sure you bring a water bottle with you everywhere you go to keep yourself well-hydrated.
Practice Mindful Eating
Be fully present at the moment while you’re eating. Focus on the taste, texture, and the satisfaction you get from each meal.
Pay attention to your body’s hunger and fullness cues to avoid overeating.
Have a look at this handy, mindful eating checklist.
Vacations are the perfect time to get outside and explore. Try to find activities that involve physical movements, such as hiking, walking tours, or sightseeing.
You can also look for fitness classes or hit the hotel gym. By staying active, you’ll not only burn calories but also have fun and make new memories.
Keep in mind that the goal during vacation should be to strike a balance between enjoying yourself and making healthy choices.
Allow yourself some flexibility while staying mindful of your goals, and most importantly, have a great time!
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.