For the month of January I’m running a new series: Losing Weight on a Budget. If you’re just joining me, I encourage you to head to the Series Page to catch up on the last couple posts you’ve missed to learn more what this is all about. Then, come back and read today’s post!
About a couple months after I started logging my food intake and running, my family headed on a two week vacation to the South. I knew we’d be passing through places known for great food, and I wanted to be able to enjoy it. However, I didn’t want to put on the 15 pounds I’d worked so hard to lose, either!
I’m pleased to say that it only took a few simple strategies to come back from that trip without having put on a single pound! Even better, I was able to enjoy beignets in New Orleans and barbecue in Memphis. The next week, I was able to pick up where I left off and I was able to successfully complete my weight loss journey.
Here are some of my best tips for enjoying yourself in vacation, but not packing on the pounds:
Tip #1: Consider eating at Weight Maintenance Level
In my post about how I log my food, I mentioned that there are two numbers you should know: how many calories you should eat to lose weight and how many calories you should eat to maintain your current weight.
Pictured above: beignets at Cafe du Monde, New Orleans. YUM!
One way you can enjoy yourself a bit more on vacation is by simply deciding to eat to maintain your weight (versus losing weight). Being able to eat 200-300 calories more per day gave me a bit more wiggle room when eating out and enjoying special treats.
The other benefit to this approach is that you can “test out” your maintenance calorie level and see how it works for you. Remember, this whole journey is about developing life-long habits! I found it was extremely helpful to experiment with about how many calories I should be eating at the end of my weight loss journey. Try it on for size, so to speak.
Tip #2: Stay Active
If possible, stay at places that have a fitness center or places nearby you could go for a walk or run. I knew that I wouldn’t be able to keep up my normal workout routine while on our vacation, but I was able to squeeze in 2-mile runs 3 or 4 days a week during times my family was sleeping or out doing other things.
Even better, incorporate activities on your vacation that pass as exercise! Get out and do a hike, go for a swim, or rent a bike and see the sites in a new way. I own a Garmin Forerunner 15 (currently $139 on Amazon) that I use for running, but it also has a nice feature of telling me how many steps I’ve taken per day and calories burned. A FitBit or similar device (Amazon) may help provide gentle reminders about your activity level while on vacation.
Our Disneyland trip last week was prompted by the Star Wars Half Marathon I ran. (I was done by 8 am, so it didn’t even take away from our day in the park!) We are planning on going next year and doing the 5K as a family. I love the idea of planning a trip around something that promotes a healthy, active lifestyle!
Tip #3: Simple Choices to Reduce Calories
Of course, it’s extremely easy to over-indulge while on vacation! The solution to this is mindful eating. Here are some things I did on my vacation last summer to help keep me on track:
If I ate a larger meal, I’d make sure the other meals that day were lighter.
I often skipped snacks – they are a sure way to throw you over your caloric budget, especially if you’re also eating out!
I almost always just opt for water and skip the sodas and juice.
I limited alcohol.
We made sure to stop at stores like Whole Foods along the way to stock up things like nuts and fruit.
When eating out, I focused on selecting an entree that sounded delicious – and skipped the starter courses and desserts.
I tried to plan ahead where we were going so I could budget my treat meals at places that mattered to me (e.g., authentic barbecue in Texas!).
I am a believer that it’s often the small decisions that add up to big results. I found that I was able to enjoy my vacation and not fret over every last meal or losing weight because I practiced moderation. Even more importantly, it was an awesome opportunity for me to hone better eating habits that I could take with me for the rest of my life!
Tip #4: Don’t Obsess, Please
Your vacation will only last a week or two, but you will have many days, weeks, and months of being at home to live your life in a more controlled environment.
Do your best to eat well and make good choices most of the time. Allow yourself some treats and special meals. Try to get in some exercise if you can – and if you can’t, don’t worry about it too much. The gym will be waiting for you when you return.
I spent last week in Disneyland and put these same tips I’d learned on last year’s vacation back into practice. I can tell you, I did not obsess. I laughed a lot, ate a lot, got to participate in a half marathon, and walked around the parks a ton. The day I returned from my trip I was up a couple pounds. I went for a long run, drank a bunch of water and ate lighter. The next day, those couple pounds were gone and I’m back to 135 now. Remember that weight will fluctuate for many reasons like this, and it’s certainly nothing to lose sleep over.
If you have a vacation coming up, seize the challenge to hone your relationship with food and your long-term goals related to food and exercise. It can be a wonderful opportunity and not an obstacle. It just depends on your attitude.
Now it’s your turn: what are your tips for eating well and staying active on vacation? Do you have any stories to tell – maybe a time you were able to make good decisions, or maybe a time you learned some lessons about food? Please share!