Skip The Morning Juice/alcohol
With or without diabetes, this is a behavior that will save you from starting your day with a sugar rush. Any juice, whether a fresh-squeeze orange juice or an organic apple juice, is sugar. This liquid sugar will hit your pancreas like a nuclear bomb and make it overproduce insulin to get those sugar back to normal levels. This will make EVERY CARB you eat attach to your body in the form of fat. This, along with pairing it with a mimosa or a bloody mary, will surely get you to gain a few extra pounds.
And Pick Restaurants At Random
Most people spend a decent amount of time and effort researching and planning their trip, but many drop the ball on where they plan on going out to dinner. When you pick a restaurant just based on a flyer or ease of accessibility, you might be left sitting down to a fried chicken dinner. Not only should you research restaurants and make an eating-out plan ahead of time, but also take a look at the restaurants’ menus online so you can see if they have options that fit into your diet.
You Didnt Have A Party Game Plan
If your thought process about a weekend barbecue was as simple as, Im going to a barbecue today. Ill just eat whatevers there, you may have found your problem.
Solution Bringing a good-for-you option is half the battle. Meal planning is the other part.
If you know youre going to a pool party, do a mental dress rehearsal of what you intend to eat and drink, says Samantha Cassetty, RD, a nutrition and weight loss expert with a virtual counseling practice based in New York City. It might sound silly, but visualizing a run-through can help you stick to your health goals. Even if you dont stick to your plan 100 percent, chances are youll bring more intention and awareness to the situation. Try this: Visualize a buffet table with salad, fruit kebabs, burgers, and pasta salad. Plan to fill half your plate with salad and fruit.
When in doubt, consider trying another one of the numerous meal planning apps available for download on your smartphone. One well-rated, free app called Eat This Much asks you to choose your preferred diet plan, daily calorie count, and number of meals. Then it spits out personalized meal and snack ideas with calorie information.
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How To Shed Those Extra Pounds Before Or After Your Vacation
Updated: Breeze Leonard
Disclosure: This post contains affiliate links. If you click through and buy, SheBuysTravel may receive a small commission at no additional charge to you.
Whether its vacation weight gain thanks to the buffet on the cruise ship or the quarantine 15 caused by the lockdown, gaining extra weight is not fun. These 10 tips including a couple that might surprise you can help get you started on a weight loss journey. Its all about making a few small changes that together can make a big difference.
Weight gain is a dreaded subject. Lets be honest, we dont want to think about our waistline as were vacation planning. Likewise, we dont want to return home from a fabulous trip and have to worry about those extra pounds we gained in Mexico. As a mom, you have a lot to balance in your life already. Thats why were breaking down our weight loss tips in a way thats easy to manage and wont leave you feeling overwhelmed.
You can use these same weight loss methods to help you shed a few pounds that might have been gained during the 2020 lockdown! Youve probably seen the memes about the quarantine 15. Maybe not everyone has gained 15 pounds during the lockdown, but a lot of us are feeling the effects of having our gyms shut down and working so close to the kitchen!
Whatever your weight loss goals, were here to help!
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You Eat Airplane And Airport Meals
We’ve all been there: you’ve been up all night packing for your trip, and the thought of packing food for your 7 a.m. flight doesn’t even cross your mind. When this happens, you’re stuck eating airport and airplane food all day. Unfortunately for you, the average traveler consumes 3,400 calories between takeoff and landing, Oxford University Professor Charles Spence told news.com.au. And some snack boxes pack a higher caloric punch. It gets worse: Because the change in pressure at altitude numbs one-third of your taste buds, and food has to be prepared 10 hours before it’s eaten, those dishes are most likely packed with flavor enhancers and sodium-laden, belly-widening preservatives.
You Wear Uncomfortable Shoes
There’s a reason the Boy Scouts and Girl Scouts’ motto is “Be Prepared.” Say you’re shopping in town and end up running into a local who tells you about this great landmark a mile down the road. If you threw on a pair of flip-flops when you ran out the door, odds are you’re not going to take his advice and mosey over there spontaneously. Immediately you’ve lost the opportunity to get in an extra two-mile walk. And if you do end up goingand get blistersyou could be out of commission for a day or so. If you’re leaving the hotel to walk around, make sure you’re wearing comfortable shoes.
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Opt For Low Sugar/low Carb Beverages
As an ex-margarita lover, I have learned that drinking daily sugary cocktails on vacations is a bulletproof way to gain lots of weight. This is liquid sugar and it goes straight to your liver which converts that glucose/fructose into fat. Thats it. Simple. Want to gain weight? Order the sugary cocktail.
Whats the option then? Distilled hard liquor mixed with soda water and a splash of lime or lemon is a good choice. A glass of red wine is another. Scotch on the rocks. Alternate your drinks with plain or sparkling water to avoid binge drinking.
Eat Two Healthy Meals A Day
Weight gain and weight loss are roughly 80% dependent on your dietif not more. If you continue crushing your normal workouts while on vacation but overindulge at every meal, your efforts during your workouts wont matter. Dont obsess over having to find time to work out just be more conscious of your eating choices. Youre on vacationof course you are going to indulge, as you should! Just dont splurge at every meal if you want to avoid that holiday weight gain.
My rule of thumb when on vacation is to have one indulgent meal a day. I personally prefer to eat a healthy breakfast and lunch and enjoy more indulgent foods for dinner. But if I happen to splurge at breakfast, Ill make healthier choices for the remainder of the day. I also will not eat unhealthy foods just because they are in front of me and just because I am on vacation. Ill indulge when its something that I really want to eat if Im not really craving it, Ill pass!
Something that helps motivate me to make better eating choices to avoid the vacation weight gain is to focus on how foods will make me feel. After all, I want to feel good while I am on vacation and I bet you do as well! Rather than eating healthy because I am worried about gaining weight, I eat healthy because I want to feel my best and feel energized to enjoy my vacation to the fullest. I know splurging at every meal will prevent me from feeling my best, which will prevent me from having my best vacation.
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Plan An Active Vacation
Many activities are available to enjoy, whether you enjoy hiking, walking, bicycling, kayaking, or swimming. Find guided active vacation options. You can search the name of the area you are visiting and the type of exercise you enjoy. For example, search “London walking tour” or “Michigan bicycle vacation.” Rather than a bus tour, look for a walking tour of the city-research local options before you go. Find the best hiking or bike trails, walking tours, or hotels with the best pools or fitness centers.
Check your steps each day to validate all the walking you are doing on vacation. It can keep you in a healthy mode. And don’t forget to pack your active wear, including supportive shoes!
Enjoy your special getaway, and if you follow these simple strategies, you may discover the scale dips in your favor with no vacation weight gain.
Take All Opportunities To Get Exercise
Exercising doesnt always mean that you go to the gym or run for a mile every day. You can make minor adjustments to your lifestyles to get yourself to expend more energy than you would usually.
This includes taking the stairs to your office more often or going for an extra walk after dinner to cut some calories extra.
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Be Strategic About Breakfast
We all know that breakfast is the most important meal of the day. Its also the perfect chance to set yourself up for a successful day.
When picking what to eat from the seemingly never-ending buffet table, try to be strategic about it. Imagine how certain foods are going to make you feel, instead of how theyre going to taste.
Sure, those pancakes topped with maple syrup and whipped cream will taste delicious. They wont keep you full for long though, and the sugar rush will only make you tired and sluggish for the rest of the morning.
On the other hand, a balanced meal of hard-boiled eggs on whole-grain toast coupled with low-fat yogurt and fresh fruit will provide you with a steady flow of energy for hours to come.
If you cant resist, pick one treat you absolutely must try and then move on with your day.
Vacation Tip No : Avoid Dining
Eating out may pose the biggest challenge for avoiding vacation weight gain.
“At home, you know exactly what goes into the food you prepare. But in restaurants, it can be a mystery, and the only way to be sure it is prepared in a healthful manner is to ask questions and make special requests,” says Diekman, also Washington Universityâs director of nutrition.
The key is to order simply prepared foods, such as baked, broiled. or grilled meats and fish.
“It is easy to control calories if you stay away from fried, crispy, or creamy foods hold extras such as cheese and mayo top salads with low-fat dressings drink water instead of sodas — simple things that can shave calories and make room for the special treats,” says Blatner.
Another strategy is to rent a house equipped with a kitchen and access to a grocery store so you can prepare your own healthy foods and snacks.
Prefer not making beds or cooking? Request a refrigerator for your hotel room so you can store healthy snacks, such as low-fat yogurt, cheese, fruit, low-fat milk, smoothies, and veggies. Healthy snacks will help you manage hunger between meals so you wonât be ravenous when you go out to eat.
Even without a refrigerator, you can snack on healthy, shelf-stable foods like:
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And You Drink At Every Meal
Bottomless mimosas at breakfast, pina coladas by the pool, sangria at sunset, and martinis at midnight. A big part of vacations is kicking back and enjoying a few libationsyes, you not only deserve it, but there are some surprising, healthy benefits of alcohol. But you don’t want to be boozing from start-to-finish at every meal. Not only are you consuming empty calories, but the alcohol will dehydrate your body, leading to fatigue and mistaking thirst for hunger. The best way to tackle vacation is by making a plan for when you’re going to drink alcoholic beverages and how many you will consume, and be sure to continue to drink water between alcoholic beverages.
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Worst Vacation Habits For Your Waistline
Vacations are a much-needed, well-deserved break from life at work and home. And while it might feel like a time to treat yourself, the free-spirited high can come crashing down when you realize your R& R is taking a major toll on your waistline. Giving your diet and exercise routine a break when you go bon voyage can mean that you’re in for some serious fitness setbacks. While it might come at no surprise that vacation days can cause weight gain, it’s not just the alcohol that’s doing it.
Between skipped workouts, lazy days by the pool, and extra-indulgent restaurant meals, there are plenty of vacation mistakes that are wrecking your body goals. So, read up on these worst vacation habits so you can come home feeling fit and not fat.
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.
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Take Advantage Of Your Hotel Gym
While you may have to walk or drive to your gym back home, the best part about a hotel gym is that getting there simply involves rolling out of bed and throwing on some workout clothes.
Meltzer Warren says that even if you’re only squeezing in 20 minutes of exercise, it’s still better than nothing, and totally worth it. She recommends waking up a little earlier and doing it in the morning in order to get it out of the way.
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