Ensure You Get The Right Nutrients
Losing weight can mean limiting caloric intake. To ensure youre getting enough of the right nutrients each day, try using a nutritional supplement. If youre maintaining a good workout routine, a nutritional supplement can also enhance your athletic performance. TravelingMom founder Kim Orlando likes Elevate Nutrition, a high-performance nutritional supplement thats made solely from plants.
I use Elevate as a meal replacement, to get me back on track after a trip, and my son uses it to add protein to his daily diet, Kim says. We both like that it is low carb and plant-based and most importantly for me, it tastes good. I can drink it mixed with just water and ice or I can add it to one of my full-blown veggie smoothies.
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If youre looking for a nutritional meal replacement check out the Chocolate and Vanilla protein powders from Elevate. All of the companys products are plant-based, non-GMO, gluten-free, soy-free, paleo-friendly, keto-friendly, and certified vegan. Its a great option regardless of your dietary restrictions.
They say a picture is worth a thousand words, check out this incredible transformation photo of the Elevate Nutrition founders Paul and Jillian Salomone. Their wellness journey is truly incredible, read more about it here.
Reduced Fat And Improved Physique
Adopting a strength-training routine in the two months prior to your vacation gives you plenty of time to achieve noticeable body improvements. People who lift weights like barbells, dumbbells and kettlebells are usually rewarded with visible results of the hard work in less than a month, although pushups, pullups and even exercise with resistance tubing are also strength-training methods. The training builds strength and sculpts your physique, but supports weight loss since muscle uses calories faster than other body tissue. Strength training also reduces fat. Aim to train with your doctor’s permission for 30 minutes on two to three days weekly.
And Snack After Lunch
If you’re going to snack, however, try to do so after lunch as opposed to the mid-morning. A study published in the Journal of the American Dietetic Association found that mid-morning snackers tended to consume more throughout the day than afternoon snackers. Afternoon snackers, on the other hand, tend to choose good snacks. Need help deciding? We have your back with these 40 Healthy Snack Ideas to Keep You Slim.
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Be Motivated By Your Bathing Suit
For many, bathing suit season can be incredibly stressful and daunting, but instead of letting it inspire fear try using it as a motivator to get in your best shape. Believe it or not, it works! We know this because a study in the International Journal of Psychological Studies tracked how women coped when they were asked to imagine themselves modeling a swimsuit in front of friends. While 77 percent of the participants noted feelings of avoidance , a surprising 60 percent responded with thoughts of “appeasement,” such as “Try to eat healthy for the next few weeks,” and “Tell yourself there is still time to lose weight. So if you’ve got a bikini gathering dust in your closet, let it incentivize you to look, and feel better.
Treat Yourself To Good Music
Walking long distances can be boring for some people. Boredom is unfortunately not the friend of consistency, and it will be counterproductive in the long run.
* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.
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Add A Squeeze Of Lemon
To make a glass of water even more beneficial for your body, consider flavoring it with some lemon. In addition to adding a pop of color and flavor to a tall glass of H2O, the bright citrus fruit can also help encourage weight loss. Just one lemon contains an entire day’s worth of vitamin C, a nutrient that has the power to reduce levels of a stress hormone called cortisol that triggers hunger and fat storage. Additionally, lemons also contain polyphenols, which researchers say may ward off fat accumulation and weight gain.
Getting Ready To For Vacation Weight Loss
I like to begin any weight loss efforts by motivating myself first. This means having a constant reminder of my upcoming plans by putting up a photo of my vacation destination on the fridge. This way I will think twice before opening it and reaching for a late night snack. The two main components to your weight loss success is the amount and quality of exercise you are getting and your eating habits.
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Ways To Lose Weight On Vacation
Mae West once said, “Too much of a good thing can be wonderful.” And we agree — at least when it comes to travel. But no one wants to return from a dream vacation with extra baggage around the middle, the result of endless lazing on the beach and grazing on the all-you-can-eat buffet. So how do you avoid sloth and gluttony, two of travel’s deadliest sins? Read on for nine easy, active ways to have a virtuous vacation — and even lose a bit of weight while away.
Note: Calories burned during each 30-minute activity are based on a 155-pound person data is from Harvard University. Check with your doctor before participating in any physical activity.
Take a Hike
Calories Burned: 223 for a moderate cross-country hike
High-octane adventure activities aren’t everyone’s cup of tea, but hiking can be tailored to fit most travelers’ endurance levels. Plus, there are few better ways to get a breathtaking view of an unfamiliar destination. Even the most bustling cities have hiking opportunities check out Arthur’s Seat in Edinburgh, Scotland, or the 50-some miles of trails at Mt. Tamalpais State Park, across the Golden Gate Bridge from San Francisco. For travelers who are feeling extra ambitious, rock climbing can burn a whopping 409 calories as well.
Go for a Swim
Calories Burned: 223 – 409, depending on stroke and speed
Pack a Yoga Mat
Calories Burned: 149 for 30 minutes of hatha yoga
Walk. Everywhere.
Calories Burned: 149 – 186, depending on speed
Take the Stairs
Hop on a Bike
Dress Up For Your Meals
The summer months are all throwing on whatever makes you feel comfortable as the temperatures approach triple digits, but if you put a bit of effort into what you wear prior to chowing down, it could impact your physique. Clinical psychologist Katie Rickel notes that you can keep your goals front and center by dressing up before a meal. Showing that you care about your appearance is a great reminder to eat in a way that reflects that, whether you’re throwing on a nice sundress or sporting your favorite bathing suit.
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When Is The Best Time Of Day To Exercise To Lose Weight
First thing in the morning! Exercising in the morning, says Dr Oz, helps you burn calories from different parts of your body. When you wake up and expend calories right away, youre burning fat and are more likely to lose the weight you gained on vacation. If you exercise later in the day, youre burning the food you ate not the fat you put on while you were away.
Don’t Set Unrealistic Expectations
Just because you’re trying to maintain a weight loss doesn’t mean you need to turn into Jillian Michaels while you’re on vacation. Remember tip #1: You’re on vacation. That doesn’t mean you have to say no to every single opportunity to eat dessert, or that you need to wake up at dawn and run a 5k. You know yourself better than anyone, so don’t assume that vacation is the perfect opportunity for you to set unrealistic expectations just to maintain weight loss.
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Ways To Overcome Vacation Weight Gain
When it comes to achieving your weight loss goals, you have to start somewhere. As fellow moms, we understand that our time is limited and we need realistic advice to be successful in our weight loss journey. You might not be in a position to hire a nutritionist, registered dietitian or a personal trainer and thats OK because youve got what it takes to do it on your own!
Each of these tips is a simple lifestyle change or recommendation to help you shed a few pounds. Its all about making a few small changes that together can make a big difference.
Small Changes Add Up Too
These “big three” changes are your best, healthiest strategy for losing weight quickly before a vacation. But unless you want to be in a weight loss panic before every vacation, consider building in healthy habits that will help you lose weight gradually over time and keep it off, even when faced with cruise ship buffets or complimentary drinks at the hotel bar. Many people find that they’re able to stay on track if they simply reduce portions of their favorite “cheat foods” and eat them less often say, keeping Sundays as a day for cheat foods. Other healthy habits that can help spur weight loss include getting plenty of sleep at night, drinking lots of water, not eating for a couple of hours before bed, and incorporating a healthy habit you adopted during your vacation for example, taking a walk with friends every morning into your everyday life at home.
References
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Vacation Diet Tip No : Ask Your Waiter 4 Questions
1. Ask how a dish is prepared and served. Then, you can request that your selection be prepared or served differently, if necessary. For example, meats that are fried can often be ordered grilled instead.
2. Ask for sauces, gravies, and dressings to be served on the side so you can use a modest portion.
3. Ask that your entree be served with fresh vegetables or a side salad instead of the usual french fries.
4. Request whole grains whenever possible. Some restaurants offer 100% whole-wheat bread and buns, whole-grain blend pasta, tortillas, and steamed brown rice.
Weight Loss Tips For All Body Types
Feeling fat and constipated is related to vacation weight gain. Your belly bloat might be caused by lack of exercise, dehydration, mounds of French croissants or Mexican tacos, or too many Bahama Mamas .
I recently returned from a trip to Nepal, Dubai and Hong Kong, and found that jet lag contributed to my belly bloat. I wasnt sleeping properly so I spent a night gathering tips on how to overcome jet lag. I also found myself snacking throughout the night, which made me feel even fatter and more constipated! Luckily, my research taught me that drinking hot lemon water before breakfast helps with digestion and nutrient absorption. Now a big mug of hot lemon water is my morning ritual.
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Might Land You In A Loop Of Yo
Because youll likely regain any weight youve lost through restrictive dieting methods, you may be tempted to try another crash diet later on.
This can lead to a pattern of weight loss and regain called yo-yo dieting or weight cycling. This not only takes a physical toll on your body but also potentially your mental health .
While its completely understandable why you might want to lose excess body fat quickly, its best to create a plan that promotes weight loss over the long term. This is especially true if you have a significant amount of weight to lose.
Summary
Extreme, rapid weight loss methods, including crash diets and overexercising, arent the best choices for long-term weight loss or maintenance. They can lead to weight cycling, a loss of muscle mass, and more.
Instead of trying to lose the most weight in the shortest possible time, try using the following tips to create a long-term, sustainable, personalized, and healthy weight loss plan.
Cook With Coconut Oil
If you can’t relax on a tropical beach this summer, then why not at least feel like you’re there by incorporating coconut oil into your diet. A study printed in the journal Lipids found that consuming coconut oil reduces abdominal obesity. Half the study participants ate two tablespoons of coconut oil daily the other half were given soybean oil. Only those in the coconut-oil group saw their waistlines shrink. If you’re cooking with coconut oil, just make sure you rotate in other oils as well, such as EVOO.
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You May Lose More Muscle And Water Weight
Studies show that rapid weight loss is generally accompanied by more lost muscle and water weight compared with slower weight loss methods.
In a small study in 42 people with overweight or obesity, one group lost 5% of their body weight over 5 weeks through a daily 1,0001,500 calorie deficit, while another group lost 5% of their body weight over 15 weeks with a 500750 calorie deficit .
At the end of the study, the people in the rapid weight loss group lost less body fat, more muscle mass, and more water weight compared with the slow weight loss group .
Resume Tracking Your Food And Weight
If you want to lose vacation weight, don’t punish yourself or dwell on negative thoughts in response to the extra pounds. There is no need to overcorrect by going on a cleanse or living at the gym. Instead, simply get back to the long-term strategies that work for you.
Although it may be daunting to weigh yourself after vacation, consider it a starting point-no judgment involved. Just think, the higher your post-vacation weight, the more rewarding the weight loss will be!
Tracking your food choices with MyNetDiary is the perfect way to refocus your efforts, become aware of your eating habits, and find a supportive community.
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Eat Mindfully And Track Your Meals
Tracking your food intake can help you stay on track with vacation weight loss goals. While all foods can fit into a healthy vacation meal plan, journaling your food intake may help you be more mindful of your choices.
An online behavioral weight-control intervention showed that individuals who logged into their online food diary more often lost more weight.4 Many phone apps can help you without taking up too much of your leisure time.
But dont get bogged down logging your meals the intention is to be mindful of your food choices while on vacation. If journaling your food is too time consuming, ditch the phone and focus on eating mindfully. Listen to your body and how you feel before, during and after a meal. And most importantly, enjoy your vacation!
Tip #: Upgrade Your Travel Mindset And Swap Food For Fun
Youre on vacation to have fun, and having a light, energetic body feels amazing! Avoid looking at your meals as a source of fun look at it as fuel for your trip. Look at the activities and people you are with as your fun because they are!
Here are some ways to prioritize activities and youll learn how to lose weight on vacation without even noticing!
- Walk to enjoy the scenery instead of driving or taking a cab. Explore!
- Schedule physical activities like:
- Volleyball
Heres what to order when youre at a beach bar so you have energy for you activities, but still feel sexy in your bathing suit.
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Vacation Diet Tip No : Have Dessert But Share
Part of being on vacation is enjoying life, and part of enjoying life is ordering dessert when you really want to. If your meal has left you satisfied, you can take your dessert with you and enjoy it later when you are hungry again. You can also share your dessert with one or more dining partners, either at the table or later on.
Often it’s the first few bites that we most enjoy anyway. So aim for satisfying your dessert craving with a handful of bites that you take the time to savor.
And Pick The Right Beef
If beef is your prefered source of protein to throw on the grill in the summertime, make sure to use the grass-fed stuff. Ground beef, a T-bone steak, or prime rib are amongst the healthiest cuts because they’re lower in unhealthy fats than other forms of beef and actually contain more heart-healthy omega-3 fatty acids than some fish. Just be sure to limit your red meat consumption to around two three-ounce servings per week in order to keep your cholesterol in check.
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Why You Lose Weight On Vacation
Vacation season is winding down and its almost time to get back to real life and routine. An interesting thing I noticed is that some of my clients actually lost weight while away, despite eating more and exercising less. I decided to research this a bit and see why. Here is what I came up with:
When you go on vacation, youre taking a break – not only from your health habits, but also from your stress. Your adrenal glands get a breather and shut off panic mode. They allow your body to fall more in sync with your natural rhythm and your health. Cortisol, the main stress hormone in your body, gets taken down a level in your bloodstream, which can have a positive effect on your behavior, metabolism, and overall health. Often, weight gain occurs due to increased cortisol levels in the body. So it makes sense that reducing the stress hormones racing through your body allows those extra pounds to fall off.
If youre a frequent exerciser, taking time off from the gym can actually result in more weight loss than overdoing it will. When you rest your muscles, they recover and have time to build back up. This is why rest days are so essential.
Just dont forget…
A break is nice, but afterward its time to get back on track. You will not keep losing weight if you continue with this lifestyle.
Yield: 4 servings
Directions:
Yield: 2-3 servings