A woman on Reddit revealed that she gained over three pounds during a weeklong vacation. She went from 118.8 pounds to 122.4 pounds. This can happen to you too. Let us see how you can avoid gaining weight during your vacation.
Packing Healthy Snacks
Yes, even during vacation. Although the motive of every vacation is to relax, packing a healthy food is not much of a chore.
Apples, apricots, nuts, cucumbers, baked chips, nut butters, bananas; the list is endless. Most fruits are easy to carry and dispose of too. Besides the ease of carrying, healthy snacks offer other benefits as well.
A proper meal plan with evenly spaced snacks and plenty of water can help keep cravings at bay. This will allow you to keep your calorie intake lower and meet your nutritional needs. If not for these snacks, you might be munching on junk food in no time.
Snacks can also keep you from shopping hungry. Shopping while hungry can be a disaster for your body as well as your wallet. Your hunger will overpower your rationality and make you buy high-calorie foods.
Finding the Right Balance
We gain weight when we consume more calories than our body burns. You can consult your dietician to find out your calorie requirements for a day. When you are on vacation, try to stick to these requirements.
When eating at a restaurant during your vacation, make sure the meal you order has a balance of all macronutrients. If your salad lacks protein, you can simply add fish, chicken, or a vegetarian alternative to it in order to meet your protein needs.
Make sure you weed out any excess carbohydrates that might sneak into your dinner. Ask the waiter about the sugar content in the sauces and dressing. Avoid anything that might be high in sugar. A well-balanced, protein-rich meal can help you stay satiated for longer too.
Working Out
It is understandable that you are on vacation to relax. But a vacation is not a reason to pause your exercise routine. An hour-long jog, or even shorter sprint sessions can help you burn off excess calories.
You can ask your hotel if they have a gym available. If so, you can easily squeeze in a workout every day. You might even meet new people to hang out with during your workout.
If your hotel doesn’t have a gym, you can use TripAdvisor or Google Maps to find the perfect place to work out. If you don’t need anything fancy, look for a park or a gym with a daily pass, or a seven-day trial pass.
Staying Hydrated
Water is crucial for every bodily function. Studies have proven that higher water intake helps with weight loss and maintenance. Water consumption also increases your resting energy expenditure. This is the number of calories you burn while idle. Studies also show that drinking cold water burns more calories than warm water.
Water intake varies with each individual. If you are someone that sweats a lot, you will have to drink more water. As a rule of thumb, drink water whenever you are thirsty.
Water intake also helps you fight false hunger. False hunger can be a huge contributor to weight gain. Again, a balanced diet and good hydration can prevent you from craving food when you are not hungry.
Indulging, in Moderation
Monitoring or restricting your calorie intake can be stressful. One study proves that it can be bad for your psychological well-being too. Occasionally indulging in something you love can be helpful.
But always keep in mind that moderation is key. If you choose to have a drink after your dinner, try staying off the dessert menu. Both are high in calories, and can contribute to significant weight gain.
Also, avoid consuming calorie-dense food that has low nutritional content. Most desserts are devoid of nutrients. Eating them can be redundant when you are trying to stay healthy. So, kick back, have a glass of wine, and enjoy your vacation.
The following foods contain a lot of calories, but lack nutritional value. Only consume them in moderation:
- Soda
- Chips
- Muffins
- Pretzels
- Heavily sweetened coffee and tea drinks
- Desserts
- French fries
- Store-bought applesauce
- Margarine
- Jelly
- Breakfast bars
- Frozen yogurt
Perfecting your breakfast
Your breakfast can set the tone for your day. Don’t set yourself up for failure by consuming the wrong foods. Consuming the right kind of food can help keep cravings at bay for the rest of your day.
Eggs, rich in protein, vitamins, and minerals, can help you meet your protein needs, as well as stay satiated. When compared with a bagel, eggs proved to induce increased satiety, in equal quantity.
Some good breakfast foods are:
- Wheat germ
- Bananas
- Yogurt
- Smoothies
- Berries
- Grapefruits
- Black coffee
- Kiwis
- Green tea
- Chia seeds
- Oatmeal
- Nuts
- Flax seeds
Most hotels serve at least one item from the above list. So, you shouldn’t have any trouble enjoying a full breakfast. Just make sure you don’t overeat.
Get Enough Sleep
Sleep is key not just for your brain, but also to maintain a healthy weight. Plenty of studies have proven that people who don’t get enough sleep are at higher risk of weight gain. In comparison, people who got seven to eight hours of sleep a night were at lower risk.
According to a study, sleep deprivation has the potential to alter the hormones that control hunger. It also increased hunger, especially for foods rich in carbohydrates and fat.
Sleep deprivation can also result in lowered physical activity during the day. As a result, this lowers your calorie expenditure. Don’t burn the midnight oil while on vacation, and make sure you get at least eight hours of sleep every night.
There are plenty of other factors that can contribute to weight gain over the course of a week. Small weight gains can be a result of water retention caused by high salt consumption. So, before you come to any conclusions, give your body some time to get back to normal. Weight gain as low as a pound are deviations and not weight gain at all. Stay healthy and enjoy your vacation.
Parting Thoughts
Before you begin any new diet or exercise regimen, always consult your physician. A thorough physical can inform you of areas you need to focus on in terms of nutrition and physical activity related to your blood pressure, cholesterol, etc.
Also, make sure you always purchase travel insurance or travel medical insurance before your trip abroad. If you become sick or injured on your international vacation, your domestic health insurance will most likely not provide sufficient coverage. A travel insurance plan can offer financial protection from large medical bills due to medical treatment you must receive during an international trip.
