Experts believe that it is better to avoid gaining weight on vacation rather than gain extra pounds and find it difficult to flush it out of your system and the effects could start to snowball from there.
Experts recommend to always consider avoid gaining weight on vacation.
A recent study conducted by researchers from the University of Georgia claimed that test participants who took a one to three-week vacation gained an average of one pound at the very least, to as high as seven pounds.
Registered dietitian and Health Magazine’s contributing nutrition editor Cynthia Sass, said that reason for weigh gain during vacations is due to an indulgent behavior during vacations where people often get to ‘indulging in the moment and worrying about the consequences later.”
Mind setting and planning
It is always best to think ahead, especially when you feel like you just want to take a free-spirited route and eat away in reckless abandon and ending up later regretting it. Nutrition is always important and eating the right amounts of food instead of just downing food through a bottomless pit, which is not and always will not be the case.
Mind your meals, especially breakfast
With most accommodation spots offering tempting breakfast buffet spreads at every turn, very few people would want to restrain themselves from diving in. Instead, take this opportunity to mind what you eat and practice self-control.
This does not mean that you prevent yourself from trying out foods you have been longing to try, but make sure to be mindful with what you eat.
“I tell clients they can control breakfast, snacks, and portions,” says Stephanie Middleberg, a New York City-based RD. “Typically lunches and dinners tend to be the wildcards [on vacation], and more indulgent. So I have clients skip a carb at breakfast and keep it to one plate.”
Try nibbling on some dry fruit of berries if you feel you will be faced with a more decadent breakfast or brunch.
Don’t forget your snacks, but make it smart
Planning to go out on a day-long activity, make sure to bring snacks. This helps you avoid getting into a ravenous frenzy when you build up an appetite the whole day. Make sure to bring along a pack or two of dried fruits to nibble on or a couple of granola or protein bars. Nuts are also good snacking options that carry a lot of health benefits.
Plan your meals and snacks
Take a trip to the grocery store and plan meals ahead, especially for meal contingencies when you are uncertain of your excursion itinerary that way you do not get to consume anything that you may be unsure of.
Avoid the buffet whenever possible
The wide array of foods could oftentimes let you miss out on controlling your calorie intake, which is one of the primary causes of weight gain.
“I never eat at buffets unless they’re included or my only choice,” says Sass. “And if so, I stick with customizable dishes, like a made-to-order omelet with lots of veggies and avocado paired with fresh fruit, or a made-to-order stir fry that allows me to choose lots of veggies, lean protein, and light sauce with a portion of brown rice that I can control.”
“Even if I have to pay for a buffet and don’t eat much, I don’t see it as not getting my money’s worth,” Sass explains. “I tell myself I’d rather pay more for a correctly sized meal that leaves me feeling energized, rather than getting more food for that amount of money that leaves me feeling stuffed and sluggish. It’s just not worth it, especially if it zaps your energy for the whole day on vacation.”
Take every opportunity to work your muscles or do cardio
Of course, excursions won’t be without some sort of physical activity to make it a point to exert some physical effort like taking the long route to a path when hiking, taking a oar to row when boating, etc.
You can definitely have fun and at the same time avoid gaining weight on vacation. It’ll be more fun without fear of gaining weight and regretting it in the end.
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