Five Tips to Minimize Weight Gain While on Vacation

Five Tips to Minimize Weight Gain While on Vacation

I’ve been a personal trainer for more than 20 years and one of the most frequently asked questions from my clients is what to eat while on vacation.  Vacation is a time to rejuvenate and relax.  But does going on vacation mean your diet also goes on vacation?  After putting forth many hours of hard work in the gym and kitchen you don’t want to come back home with several extra pounds to lose.  Fortunately, you can still go on vacation and maintain your weight by following these simple tips.

Tip 1:  Pack Smart.  Before you leave on vacation, pack protein bars and protein powder to bring with you.  You can easily pre-measure and pre-pack protein powder into single serving sizes using snack bags and bars are easy to carry with you.  When it’s time to eat, you’ll be prepared even if you find yourself in a situation where there are no restaurants around.

Tip 2:  Plan ahead.  Look at your itinerary for each day and make a plan for eating.  If you know you’re going to sleep in and will not have breakfast until much later than normal, have a protein drink and piece of fruit when you wake up. If you’re out sight-seeing and know it’s time for a meal you can have a protein bar between lunch and dinner.  It’s important to keep your body refueled and keep to your normal eating schedule as much as possible so your metabolism continues to work efficiently.

Tip 3:  Don’t Drink Your Calories.  Many drinks are high in calories especially alcoholic drinks.  Luckily, there are many low calorie or no calorie options.  Iced teas, diet juices or water with fruit or vegetable slices are refreshing options.  If you feel you need to have an alcoholic drink then alternate drinks with water to avoid an excess of calories.

Tip 4:  Chose Wisely.  Try to eat at restaurants steering clear of fast food options.  Select foods that are baked, grilled, or broiled instead of fried.  Look for lean cuts of meats and fresh vegetables.  You will also be able to ask how your food is prepared and substitute healthy options for calorie dense foods.

Tip 5:  Portion Control.  While on vacation, you’ll probably want to taste some dishes that are not diet friendly.  Most restaurants serve meals that contain enough food for two to three meals.  Instead of eating the whole dish, try sharing the entrée with someone else.  This will cut the calories while allowing you to still have a few high calorie meals without sidetracking your progress.

For more tips on losing weight, working out, staying in shape, or if you’ve been thinking about hiring a personal trainer, contact us.