How To Avoid Gaining Weight On Vacation

Vacation is a time to relax and indulge, but doing so can definitely take a toll on your weight-loss goals. So, to help you avoid packing on the pounds while on vacation here’s our top tips on how to avoid gaining weight on vacation.

#1- Look at restaurants and their menus ahead of time.

If you wait until you’re starving at the end of a long day of sightseeing to choose a restaurant for dinner, chances are you’re going to end up at a place that’s not exactly diet-friendly. Instead, we suggest taking the time to research some restaurants ahead of time which will allow you to pick places that have healthier options.

#2- Pack healthy snacks. 

While traveling to your destination or on a vacation where you’re constantly on the move, bring a small cooler with healthy foods along for the ride. Apples, bananas, carrots, dried fruit, low-fat yogurt and nuts are a few ideas.

If you have to eat fast food, go with healthy options, such as grilled vs. crispy chicken or salads and sides that aren’t deep fried. Use your healthy snack cooler as a side dish supplier.

#3- Find time for exercise.

Cruises and resorts usually offer activities that require some physical exertion. Try those out and get your heart rate going. You may not be able to hit the gym every day, but simply moving around is good for your body. You can do things like: Biking, hiking, swimming and snorkeling- they’re all low impact and are great sources of physical activity.

#4- Walk to destinations when you can. 

This is perhaps the simplest tip we can give. When you’re on your vacation we understand you can’t book all your accommodations and reservations within walking distance of the hotel but, when you’re able to, don’t skip out on the opportunity to enjoy a nice walk. In doing so, you may find a nice local souvenir shop that you wouldn’t have seen otherwise.

Walking to the local sights also gives you the opportunity to enjoy the area from a slower perspective, while enjoying the fresh air and getting in some physical activity.

#5- Don’t overindulge in food.

All-inclusive vacations afford you with constant access to food. Or maybe your family likes to cook colossal cabin dinners. Whatever your situation, be mindful of portion sizes, and never eat to a point where you’re uncomfortable. You know, that feeling where you feel like your pants are going to burst.  

You can try filling half of your plate with fruits and vegetables and the other half can be a mix of grains and lean sources of protein. This way you’re giving yourself all the food groups and not overeating one type of food over the other.

#6- Allow for some indulgences. 

This kind of contradicts #5 but moderation is key! 

Focusing too much on dieting while on vacation can lead to anger and feeling deprived. This can backfire and lead to overeating and potentially throw off your weight loss program, so don’t be worried about the occasional indulgence just don’t go crazy with the food and alcohol while you’re away. Like we said, moderation is key! 

  • Remember to plan your “cheats” and avoid excess sugar and caloric beverages. 

#7- Keep your alcohol consumption under control. 

Indulging in an adult beverage is fine as long as you do so in moderation. But that can be easier said than done when you’re on vacation. 

A little sand, sun and a few margaritas sounds innocent enough, but those 200-400 calorie drinks can quickly add up after a couple days of partaking in all the different types of beer, alcohol and mixed drinks.

Some of the more elaborate cocktails that you tend to drink on vacation, like creamy piña coladas are packed full of calories. 

So, to keep from getting too intoxicated make sure you have a good meal before you start drinking, because a full stomach will help to slow the absorption of alcohol into the body. 

  • Also, remember to always have water or soda water in-between drinks to stay hydrated.
  • Keep in mind as well- Alcohol can increase your appetite. The more drinks you have, the more likely you are to throw caution to the wind and indulge in other things, like food. It’s hard to say no to cheesy nachos when you’re a few drinks deep.

So, our final word on this tip is to go ahead and enjoy yourself! You’re on vacation after all! Just remember to drink responsibly- not only for your own safety, but also for the sake of your diet as well.

#7- Stay hydrated.

This one is a given but not only for the reason you think. 

It’s common for our bodies to mistake thirst for hunger. It’s for this reason, it’s a good idea to always carry a water bottle while traveling and sip as needed. That way you’ll avoid dehydration and mistaken hunger pangs.

Final Thoughts

Vacations are times for you to relax, celebrate and enjoy- but there’s nothing wrong with staying aware of unwanted weight gain. 
If you’re having trouble losing weight the Atlanta Medical Institute offers customized weight loss programs tailored just for you and your goals. Click here to learn more and schedule your FREE weight loss consultation. Or call us directly at [(404)800-0812

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