Losing Weight on Vacation

A Few Tips to Help You Stay on Track

This past week I spent 6 days in Florida. 3 days in the Key’s and 3 in Miami and Miami Beach. I did not plan meals out, I did not take any food with me to Florida, I enjoyed myself, and I ate out at a restaurant each and every day and I still managed to come back to Ohio 2 pounds lighter than what I left at.

Vacations seem to be a trouble spot for a lot of people so I wanted to take the time to make this post to give you a few strategies for your next vacation.

Vacations are a time to relax, to de-stress, to have some fun, and enjoy ourselves but I see a lot of people coming back from their vacation with added stress due to “letting themselves go” during their vacation. I hate seeing this happen. We should use our getaways to re-energize ourselves. They should not be a source of anxiety.

Here are just a few tips to keep in mind to help you stay on track through your next vacation while still being able to enjoy yourself:

1) Keep your protein intake high – This was a trick I used through my trip. The majority of my meals contained a lean source of protein combined with a low-calorie vegetable. Not only will you be able to save some carbohydrates and fats for your other meals, protein is the most satiating macronutrient – meaning that you will be able to stay fuller longer and fight off those hunger feelings.

2) “Bank” or save up your carbohydrates and fats until later in the day – Just in case you decide to go out for a dinner or do some drinking, you will have managed to save a significant amount of calories by opting for only protein + low-calorie vegetable meals earlier in the day.

3) Make healthy food choices – This one should go without saying. We all have a basic understanding of what might be good for us and what might not be. You do not need to be a nutritionist to know that eating a slice of cake the size of your head probably is not going to be the best option while looking to maintain weight on a vacation.

Here is my advice on this one:
– Go for a lean protein source that is NOT covered or cooked in oils or butter. Have them grill it if at all possible without anything on it. If you need some flavor, have them blacken it.
– Opt for a healthy carbohydrate source. Rice, baked potato, anything like that. – Avoid dishes/dressing that are high in fat. Not because fat is bad, just because dietary fat contains 9 calories per gram and if you are not careful and do not know exactly what is being put into your dish, it can add up VERY quickly.
– For a starter, grab yourself a salad with the dressing on the side.
– If you “need” a dessert, google the nearest Frozen Yogurt spot and go lightly on the toppings. Frozen Yogurt can be VERY calorie friendly, especially if you are choosing the lower / fat-free options. Some places now even offer sugar-free choices as well. 4oz of low-fat frozen yogurt will typically yield around 120 calories.

4) Opt for lower calorie alcohol – If you need your alcohol on vacation, choose lower calorie options. If you are going somewhere tropical and need a margarita, choose a Classic Margarita (tequila, triple sec, and lime juice only) and avoid those frozen ones which can be VERY high in calories.

5) MOVE AROUND – For real. Increase your activity level and do not just sit around all day. Honestly, do you go on vacation just sit at a table at a restaurant or at a bar? I sure hope not considering that you can do that wherever you are living now. Get out and see some shit.

If you are in a tropical location, walk the beaches.
If you are out west, do some hiking.
If you are in a bigger city, do some sightseeing. Just move around and be active.

Walking is not only easy, we all know how to do it, and it burns calories. Plus, you will be able to see and visit places that you might not have otherwise.