…5 WAYS TO WIN THE BATTLE AGAINST WEIGHT GAIN ON VACATION…
What do you like to bring back from a vacation? Perhaps some small souvenirs, a novelty t-shirt, gifts for your family and friends. Your choice of vacation keepsake may vary, but one thing is almost universal: no one wants to bring back extra body fat after a relaxing vacation away. Yet packing on a few extra pounds during vacation has become so common that it has even earned its own nickname: the “vacation5.”
Unfortunately, it makes sense that people tend to put on weight while on vacation. You’re out of your normal routine, rewarding yourself for all the hard work that led up to the vacation, and generally eating out. Plus, with new cuisines and buffets on offer, weight gain seems almost inevitable.
But it doesn’t have to be that way.
The good news is that it is entirely possible to have an amazing vacation without putting on any extra weight. Just follow these five simple tips and you'll return home from vacation fighting fit and looking as fabulous as always.
Don’t Drink Your Calories
As a rule, avoid all soda while on vacation (and for that matter, even when you’re not on vacation). The USDA https://ndb.nal.usda.gov/ndb/search/list?qlookup=14147 says that a regular 12 fl oz can of cola has 39 grams of sugar. If you're not used to counting grams of sugar, think of it this way: Live Strong http://www.livestrong.com/article/283136-how- many-
teaspoons-of- sugar-are- there-in- a-can- of-coke/ says that 39 grams of sugar equates to more than nine teaspoons of sugar.
The thought that nine teaspoons of sugar can even fit in a single can of soda is mind-boggling of itself.
You may be wondering whether diet soda would be a feasible alternative: and unfortunately, the answer is a resounding no. In place of sugar, diet soda manufacturers use artificial sweeteners like acesulfame potassium and aspartame, both of which increase your appetite https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892765/ after the initial insulin spike, according to the Yale Journal of Biology and Medicine.
The advice about beverages only gets worse for alcohol enthusiasts, unfortunately. Sugary, mixed drinks (think cocktails with umbrellas) generally contain ridiculous amounts of sugar. If you do plan to drink alcohol, start no earlier than 5 P.M., as any earlier will be likely to cause you to drink more than you would normally have intended.
Counter the Extra Calories with Exercise
You knew that exercise was going to feature in this article about avoiding vacation weight gain, didn’t you? But the good news is that exercising on vacation can actually be great fun and can add to your enjoyment, if you go about it the right way.
Sure, you can always work out in a local gym or exercise room, especially if you choose vacation accommodation that has such a facility onsite. Instead, why not take your exercise outside and see the sights while you’re at it?
Plan in advance by mapping out your local vacation area using Google Maps
https://www.google.com/maps, and take the opportunity to see the sights and get to know your local area while getting some fresh air and exercise. An early morning walk, jog, or run – either alone or with your fellow vacationers – will give you a wonderful start to the day, as well as perhaps giving you ideas as to what you could do that day.
Prepare and Swap
As the saying goes, prior preparation prevents poor performance. Similarly, a little prior preparation can prevent extra vacation pounds too. Pack some healthy snacks in your bag when you go out for the day, and you'll be much more likely to dig into the apple or granola bar you prepacked than buying an ice-cream or a serve of fries when hunger strikes.
If you’re heading for a day at the beach or even have a lengthy wait at an airport coming up, preparing snacks and even a meal ahead of time will save you both money and unwanted body fat.
On a similar vein, when dining out don’t be afraid to talk to your server about making healthy swaps. Most places will be happy to provide a salad or vegetables instead of a side of fries, and you generally only have to ask for sauces and dressings to be served on the side.
It never hurts to ask, and most restaurants will be happy to make a small substitution on your plate to keep you as a happy customer. Remember to leave a good online review in return for friendly and obliging service.
Walk Away from The Buffet
This tip is a simple one: whenever possible, choose an a la carte menu over a buffet.
Paying a fixed price for unlimited food (and oftentimes beverages too) can make even the most dedicated, health-conscious person lose control of their willpower. Whether it’s an abundance of choice or a deep-seated desire to get value for money (or both), a buffet can test anyone’s dieting resolve.
If you do find yourself at the mercy of a buffet, try this sneaky trick: keep some mouth wipes in your bag or pocket, and wipe your mouth and teeth once you’ve finished a “normal” plate of food. The mouth wipe will cleanse your palate and trick your mind into thinking that you’ve just brushed your teeth: and no one feels like eating greasy food immediately after they’ve brushed their teeth.
The One Thing You Can Binge On
If you were hoping we'd have compelling reasons why chocolate cake is the one thing you can binge on, we’re sorry to disappoint.
You’ve probably already guessed it: feel free to binge on water. Have as much of that refreshing drink as you like, as often as you want, and you'll go a long way towards staving off the vacation extra pounds.
Staying hydrated with clean, cool water will not only give your metabolism a boost, it will also curb your appetite and prevent you from eating – or drinking – things that aren’t in your best interests. It’s easy to confuse thirst with hunger, so keep a water bottle with you at all times, and stay hydrated while on vacation.
Which of these tips do you think will be the most helpful next time you're on vacation? Do you have any other tips you’d like to add? Sound off in the comments below, and please like and share with your friends.
Resources
How Not To Gain Weight On An All-Inclusive Vacation –
https://www.forbes.com/sites/robertglatter/2017/04/29/how-not- to-gain- weight-on- an-all-
inclusive-vacation/#daf6f5539030
Top 13 Tips to Avoid Vacation Weight Gain – https://www.fitwatch.com/blog/tips-to- avoid-
vacation-weight- gain
5 Ways to Avoid Weight Gain on Vacation – https://www.vegetariantimes.com/health-and-
nutrition/5-ways- to-avoid- weight-gain- while-traveling
8 Ways to Avoid Weight Gain On Vacation – https://www.everydayhealth.com/healthy-travel-
pictures/skip-the- souvenir-pounds- this-summer.aspx
5 Little Tricks to Avoid Vacation Weight Gain – http://www.health.com/weight-loss/stay- slim-
vacation-tips
Avoid Vacation Weight Gain: 5 Simple Rules – http://www.webmd.com/diet/features/avoid-
vacation-weight- gain-5- simple-rules#1