Does this sound like a familiar cycle to you: losing weight for your next vacation, then indulging in your favorite food and drink while you’re on vacation followed by pounds gained (that you worked so hard to take off!)?
Well, if this sounds familiar, don’t worry, we’ve pulled together 10 simple strategies that will help keep you on track and having fun during your next vacation.
- The number one strategy is (hint: you’ve heard it before): plan, plan, plan! Just a little planning about how you can incorporate exercise and healthy eating will take you a long ways!
- Write down 2 or 3 mini-goals that will help keep you on track and bring them with you.
- Redefine your regular vacation routine. How about planning an active vacation such hiking or kayaking? These types of vacations are becoming quite popular and take you to beautiful destinations!
- Find out what kind of fitness opportunities are available, is there a gym, park or beach to walk/jog on? If not, make sure to pack your pedometer and let your feet take you sightseeing.
- Vacations that include all you can eat buffets can be challenging but not impossible. Plan your meal schedule ahead of time as much as possible and try not to skip meals, which can lead to over-indulging at the next meal. You might try asking if you can have regular meals vs. buffet style and be sure to ask about “light” or “low-fat” meal options.
- Add “color” wherever you can- try starting your meals with fresh fruit, broth based vegetable soup or green salad.
- Research local restaurants ahead of time and plan to visit those that offer healthy dishes- try checking for their menu online! A few helpful sites are: www.healthydiningfinder.com or www.eatwellguide.org. Also, find out if your hotel room has a refrigerator and/or microwave. If so, stock up fruits, baby carrots, cereal, meal replacement bars, low-fat string cheese, lean deli meat and yogurt to make mini-meals.
- Carry a notepad and jot down your meals for the day!
- Remember balance is key! Balance out a higher calorie/fat dinner with a lower calorie/fat breakfast and lunch. Choose one item to splurge on a day and chances are you won't feel deprived and actually feel satisfied! This could mean splitting dessert, a cocktail or a pastry at breakfast.
- Limit alcohol, which add empty calories and may break your best intentions of eating healthy!
My Vacation Planning Worksheet
Organizing your plan will help you stay focused on your goals. Try making a worksheet like the one below to help keep you focused.
- Mini Goal #1:
- Mini Goal #2:
- Mini Goal #3
- Vacation Destination:
- Meal Options (where will you eat?):
- Foods to pack or buy:
- Activity Plan (where will I exercise?):
- Support (can I check in with my friend, family member?):
- My Mantra (words I will live by-optional!):
Happy travels!
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
