Jeffrey Salazar
Many people use vacations as an excuse to indulge in rich foods and supersized portions, abandoning their diets. While it is important to enjoy yourself and treat yourself on vacation, it is possible to do so without completely abandoning your diet and health goals. With some simple strategies and a balanced approach, you can indulge in moderation, make healthier choices, and stay active to avoid excessive weight gain and still enjoy the local cuisine.
| Characteristics | Values |
|---|---|
| Abandoning your diet on vacation | OK in moderation |
| Reasons to abandon your diet on vacation | To enjoy local food, experience new cuisines, and indulge |
| Strategies to avoid vacation weight gain | Choose foods wisely, eat in moderation, stay active, drink water, eat healthy snacks, avoid table munchies, split meals |
| Strategies to resume your diet after vacation | Refocus on the purpose of your trip, don't restrict your intake, don't plan to diet when you get home, don't see "vacation eating" as forbidden |
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What You'll Learn
- It's your vacation, so enjoy yourself—but be mindful of portion sizes
- Alcohol is a diet disaster—it's easy to rack up hundreds of extra calories
- Restaurant portions are often huge, so consider ordering from the kids' menu or sharing a meal
- Calories still count on vacation, so try to stay active and make smart choices
- Don't let your diet ruin your vacation—shift your mindset to avoid negative feelings
It's your vacation, so enjoy yourself—but be mindful of portion sizes
It's your vacation, so it's understandable that you want to let loose and enjoy yourself. However, if you're mindful of a few things, you can strike a balance between indulging and maintaining a healthy diet.
Firstly, recognise that restaurant portions are often larger than what you would usually eat, and you tend to eat more when there's more food in front of you. So, consider ordering from the kids' menu, ordering an appetiser instead of a main course, or sharing an entree with your dining partner. If you have access to a refrigerator, plan for leftovers. You can also ask for sauces and dressings to be served on the side and opt for grilled instead of fried foods.
Secondly, be mindful of your alcohol consumption. Alcoholic drinks can add hundreds of calories to your daily intake, and it's easy to lose track when you're on vacation. Try to stick to one drink with dinner, or opt for low-calorie beverages.
Thirdly, don't forget to include fruits and vegetables in your meals. Vacation is a great time to explore new cuisines, and you can do so while still getting your daily dose of nutrients. Fill up on healthy snacks like almonds, beef jerky, pretzels, and protein bars, and drink plenty of water to stay hydrated and feel full.
Lastly, stay active during your trip. Vacation often involves a lot of walking, which can help offset the extra calories. You can also plan outdoor activities that burn calories, like hiking or snorkelling.
Remember, the key is to find a balance and not restrict yourself too much. It's okay to indulge in some calorie-laden dishes, but make these meals special and adjust your eating for the rest of the day. By being mindful of portion sizes and staying active, you can enjoy your vacation without completely abandoning your diet.
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Alcohol is a diet disaster—it's easy to rack up hundreds of extra calories
While it is not recommended to abandon your diet on vacation, it is also not advisable to restrict your life experiences. The key is to find a balance and a strategy that works for you.
Alcohol is often a major contributor to extra calories while on vacation. Each alcoholic drink can add 150 to 450 calories to your daily intake. Alcoholic drinks with mixers, such as fruit juice or soda, contain even more calories. For example, a vodka tonic can have around 300 calories or more, and a bottle of wine split between two people amounts to 630 calories per bottle.
Alcohol is high in calories and is often consumed in addition to, rather than as a replacement for, food calories. It is burned by the body first as a fuel source, meaning that excess glucose and lipids from other food sources are stored as fat. Alcohol also lowers inhibitions, leading to poor decision-making, especially when it comes to food choices. Studies have shown that alcohol can trigger hunger signals in the brain, increasing the urge to eat more.
To avoid excessive calorie intake from alcohol, consider the following:
- Stick to low-calorie mixers such as club soda or flavored carbonated water.
- Opt for low-calorie drinks like vodka or whiskey on the rocks, or a martini with olives.
- Be mindful of portion sizes and remember that a single serving of alcohol is typically 1.5 ounces for spirits, 5 ounces for wine, and 12 ounces for beer.
- If you plan to indulge in multiple drinks, consider ordering from the children's menu or splitting an entree to reduce overall calorie intake.
- Alternatively, you can choose to abstain from alcohol and be the designated driver for your group.
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Restaurant portions are often huge, so consider ordering from the kids' menu or sharing a meal
It's understandable to want to indulge and abandon your diet on vacation. After all, vacations are meant to be a time to relax and enjoy new experiences, including trying new cuisines. However, if you're concerned about maintaining your healthy eating habits while travelling, there are some strategies you can employ to navigate restaurant portions without completely sacrificing your dietary preferences.
Restaurant portions are often larger than what we typically consume, and this can lead to unintentional overeating. A practical solution is to consider ordering from the children's menu. Children's menu portions tend to be smaller and more aligned with a single serving size, helping you maintain a balanced diet. If you feel that the children's menu options are too limited or not to your taste, another option is to share a meal with your dining companion. This way, you can still savour the local cuisine without consuming excessive amounts.
Additionally, when ordering from the regular menu, be mindful of your choices. Opt for grilled or baked dishes instead of fried options, and request sauces and dressings on the side. This simple adjustment allows you to control the amount of added fats and sugars in your meal. If you're still concerned about portion sizes, ask for a take-away box with your meal and set aside a portion to enjoy later. This prevents you from unintentionally overeating and provides you with a tasty leftover to savour at your next meal.
Remember, vacations are about creating memories and enjoying new experiences. Food is a significant part of cultural exploration, so it's understandable to want to indulge in the local cuisine. By employing these strategies, you can strike a balance between savouring new tastes and maintaining your dietary preferences. Ultimately, the key is moderation and mindful choices, ensuring you can fully enjoy your vacation without feeling restricted by your diet.
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Calories still count on vacation, so try to stay active and make smart choices
Calories still count when you're on vacation, but that doesn't mean you can't indulge in the local cuisine or enjoy your favourite vacation drinks. The key is to find a balance and be mindful of your choices.
Firstly, it's a good idea to plan ahead. If you're staying in a hotel, check if your room includes a small refrigerator to store healthy snacks and leftovers. If you're travelling, eat something nutritious before you leave and pack healthy snacks for the journey, such as sandwiches, salads, raw veggies, fruit, nuts, seeds, or protein bars. Staying hydrated with water will also help you feel full and save you money.
When eating out at restaurants, remember that portion sizes tend to be larger than usual, and it's easy to overeat. You can avoid this by ordering from the kids' menu, ordering an appetizer instead of a main course, or sharing an entree with your dining partner. Ask how dishes are prepared and request grilled instead of fried options. Ask for sauces and dressings to be served on the side, and fill up on veggies. If you're very hungry, avoid the table snacks and order a healthy appetizer or a salad instead. Remember, the first few bites of any food are the most enjoyable, so you can still treat yourself to something new without finishing the whole thing.
Finally, stay active. Many vacations offer built-in opportunities for exercise, such as hiking or snorkelling. If not, try to fit in some exercise before relaxing, such as a short treadmill workout. Walking is also a great way to explore your vacation spot and increase your daily step count.
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Don't let your diet ruin your vacation—shift your mindset to avoid negative feelings
Vacations are meant to be enjoyed, and food is a big part of that. However, it's all too easy to eat way too much without realizing it, and this can trigger negative feelings. The key is to find a balance and shift your mindset to avoid these negative feelings.
Firstly, it's important to understand that no foods are off-limits. Seeing vacation as your only chance to eat what you truly enjoy sets you up for a restrict/binge cycle. Instead, choose to include foods you enjoy year-round, so you don't feel deprived. This will help you put less gravity on what you eat while on vacation.
Secondly, it's helpful to remember that calories still count on vacation. While it's okay to indulge in some calorie-laden dishes, make these meals "special" and adjust your eating during the rest of the day. You can also practice portion control by ordering from the kids' menu, ordering an appetizer instead of an entree, or splitting an entree.
Additionally, alcohol can be a diet disaster when on vacation. Each alcoholic drink can add hundreds of calories, so it's important to be mindful of your consumption. Instead of making cocktails or wine your go-to, opt for low- or no-calorie beverages like water, which will also keep you feeling full and hydrated.
Finally, vacations often provide built-in opportunities for exercise, which can help offset any extra calories consumed. Whether it's hiking, snorkeling, or just walking around a new city, staying active can help you avoid negative feelings about your diet.
By following these tips and shifting your mindset, you can enjoy your vacation without letting your diet ruin your fun.
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Frequently asked questions
It's up to you! Vacation is a time to relax and enjoy yourself, and food is a big part of that. However, if you're concerned about weight gain, there are strategies you can use to avoid it.
Calories still count on vacation, so it's a good idea to be mindful of your intake. You can do this by choosing healthier snacks, practising portion control, and staying active.
Fruits and vegetables are always a good option, as are lean proteins like almonds, beef jerky, and pretzels. If you're travelling, pack a healthy meal or snack to avoid buying calorie-laden "snack" bags.
If you're eating out, consider ordering from the kids' menu, or sharing an entree with your dining partner. You can also ask how a dish is prepared and request that it be modified to be healthier, for example, by grilling meats instead of frying them.
Many vacations offer built-in opportunities for exercise, such as hiking or snorkelling. If your plans are more low-key, try spending a few minutes on a treadmill or doing some weights before relaxing.
