Why is it so hard to stay on track during vacation? Maybe it’s the endless buffet lines, the abundance of new foods to try, or the simple fact that you’re out of routine. Whatever it is, being on vacation can feel like your fitness goals’ WORST ENEMY.
Vacation can also play tricks on your motivation. It’s an excuse to check out from the frantic pace of life, right? So, who wants to spend their leisure time counting steps and calories?
The problem with giving up on your fitness goals during vacation is that your vacation is not going to be very enjoyable if you’re not treating your body right. It’s no fun to be stuffed and sluggish, constantly wishing you had NOT taken that last bite. Plus, when you’re stuffed, you may find it more difficult to engage with the people and places around you.
Another problem is that once you get off track on vacation, the shame cycle can rear its ugly head, and knock you even further off track. Have you ever caught yourself saying things like; “Well, I already blew this meal, so why not just eat whatever I want for the rest of the day.” Then, before you know it, the day can become the entire week you’re on vacation.
So, let me ask you a question. How do want to feel on your vacation? Do you want to take that long walk on the beach feeling full and bloated or light and energized? How do you want to feel when you get home from vacation? Do you want to feel WORSE physically when you get home OR do you want to come home feeling relaxed, refreshed, and rejuvenated?
Pretty easy answer, right?
That’s why we’re giving you 6 strategies you can use to stay on track during vacation, and possibly even lose weight on vacation!
Note: Focus on one or two of these strategies at a time. lf you try to implement all of these at once, you might feel overwhelmed and throw it all away. You can even start before your vacation, so on your trip, it’ll be easier for you to add more strategies.
1. Implement the 1% Rule. What is that, you ask? 1% of your day equals 15 minutes. Be active for at least 15 minutes every day of your vacation. It doesn’t have to be complicated. Take a fast walk on the beach. Go hiking. Swim a few extra laps in the hotel pool. Plus, incorporating exercise into your daily vacation activities is a great way to see the sights while getting exercise. It’s a win-win.
If you’d rather exercise in your hotel room, here’s a great workout you can do with a resistance band.
2. Follow the 80/20 Rule. 80 percent of the time, eat foods that are nutritionally rich. For example, Dr.Mimi suggests eating “lean proteins approximately 4 oz, 3 to 5 times a day, to create a steady blood sugar, reduce insulin spikes, and reduce your hunger which ultimately helps you resist unhealthy carbs and fats (treats).”
You can include complex carbohydrates (our serving suggestion: 2 or 3 half cups of carbs), and of course, all the veggies you can get your hands on.
Here’s the fun part: 20% of the time, you can choose foods that are treats. Nothing’s off the table, just make sure to limit these choices to 20% of your daily intake.
For example, let’s talk about breakfast choices. For each of the 7 days, have an egg white omelet with lots of veggies. 2 out of those 7 days you can include a food choice that’s outside of your usual eating. One day it could be half of a Belgium waffle, and another day you could have a slice of french toast. The key here is to still order the egg white omelet 80% of the time and to add in a treat 20% of the time.
3. Drink more H2O. According to Dr. Mimi, “adequate hydration helps our bodies function more effectively and may even reduce the risk of storing excessive calories as fat.”
It can also magically curb your appetite. Drink a tall glass of water before you eat a meal and drink another during your meal. There won’t be enough room in your stomach to overeat (comfortably).
Also, remember that during vacation, you need to increase your water intake to stay hydrated, since you will likely be in the sun more and possibly drinking more alcohol, too. For every alcoholic drink, drink an additional glass of water.
To estimate how much water you need, take your body weight and divide it by 2; this is your water intake goal in ounces for the day. BUT, if you drink alcohol, exercise, or spend extra time in the sun, you will want to increase your water intake even more to compensate for those activities.
4. Catch some Zzz’s. Sleep affects EVERYTHING. Have you ever noticed when you get a poor night’s sleep, you are more tempted to go for the sugary, carb dense, or really salty foods? A bad night’s sleep can make all the willpower and motivation you had yesterday disappear! We each need a certain amount of sleep to make good dietary choices. Take a nap if you are tired, lie down, go to sleep a little earlier the next night, or sleep in a little later. Set yourself up for success by getting adequate sleep.
5. Ditch Your Post-Vacation Scale Obsession. Some of the weight gain from vacation may simply be water retention. Maybe you had a few too many salty foods or extra carbs. It will take your body about a week to return to its pre-vacation state. So, jump back into your exercise and nutrition routines, and don’t weigh yourself for at least a week.
6. Happy thoughts, Positive Vibes. It’s what vacation is all about, right? Vacation won’t be perfect, so expect that. But taking control of these 5 components will set you up for success in the long run. Consistency in your food and fitness choices, even during vacations and when traveling, will help you reach your fitness goals. And, there’s nothing like the feeling of accomplishment when you stay on track during vacation.
At Coach Kat and Dr Mimi (https://www.coachkatanddrmimi.com), we’re here to help you envision a healthier and happier future, one fitness goal at a time. If you are frustrated with your weight and health, we are here to help. We invite you to book a FREE 15-minute call with us to chat about your goals and challenges, and to help you get clear on your next steps toward a healthier and happier YOU!
Coach Kat Secor, IFBB, ISSA
Dr. Mimi Secor (https://www.mimisecor.com)
For inquiries: [email protected]
Want to connect?