Ways to Avoid
Weight Gain on Vacation
of us don't expect to lose weight when were away on a business or personal
trip, although that would certainly be a nice surprise.
What were usually hoping for is to come back the same way we left
home no thinner or heavier.
what will it take? The most important
advice I have for you is to be aware.
Hope is not enough. Before you even leave your front door you need to have
a plan so when you encounter those precipitous things that happen en route, you
yourself making nutritious choices of things you like. Dont use the vacation
as an excuse to fill-up at the companys expense or to get
my moneys worth because Ive already paid for my meal plan.
Eat because its enjoyable and satisfying. If you splurge one day,
just cut back the next. Develop a mental
strategy so that you are ready to vacation with awareness. Picture yourself stepping
on the scale the same weight as when you left. That feels wonderful!
that when you wake up at 4:45 a.m. to catch the 7:00 a.m. flight, you stopped
(very sleep-deprived) at Starbucks and had the mocha latte and the jumbo blueberry
muffin to keep the coffee company. You didnt forget the pre-boarding snack
as you ate the 500 calorie bagel and cream cheese breakfast tray placed before
you. Its 9:30 a.m. and you've already had two breakfasts even before landing.
youre at your destination, a complimentary alcohol punch with chocolate
chip cookies awaits you. Youve had such a trying travel morning --
you feel you deserve some comfort food. A late lunch is served followed
by a huge buffet dinner included in your package.
day one has not turned into a healthful eating day, the remaining vacation days
will be better. The secret is to
forgive yourself and go ahead and vacation with awareness.
simply means aware of what youre eating and in what portions youre
eating it. Use visualization strategies
you made while packing for the trip to make nutritious food choices.
Now you can get on with enjoying your vacation.
you go through the day, you decide what you will eat.
The decision is no one's but yours.
The following five tips will help maintain your role as the decision maker:
to lose. Plan for some form of activity.
you wake up the next morning take a walk around the hotel or get a walking map
from the front desk. Theres nothing as fun as discovering new sites. If
you prefer, use the exercise equipment at the hotel. Make sure to bring along a bottle of water (often the hotel will provide
them) and drink water throughout the day. Take walking breaks during the day around
the city or resort and take in the new scenery. This is good for your body and soul.
Choose your food. Dont let the food choose you.
potential food challenges. If you
know your company is sponsoring an elaborate dinner or that youre going
out to an amazing restaurant on the island, have a wonderful night out. Remember to view dinner in context of the entire days eating. To compensate for extra calories at night, eat fruits, vegetables and whole
grains during the day.
not even consider skipping lunch or breakfast. Skipping meals only prepares your metabolism to slow down and makes you
more inclined to overeat at your next meal. Eat mindfully and bychoice and you will be able to enjoy that chocolate
mousse cake at dinner.
Size does matter.
may eat any food you love, just not as much as youd love. Restaurants do
not serve portion size approved by the American Dietetic Association. Entrees and desserts are often 2-4 times larger than a standard serving.
When having desserts you may taste, share or try to leave something on the plate.
(This shows the food whos really in control.) Fruit and sorbet are refreshing and healthy desserts.
waiter is there to wait on you.
many of us do not want to inconvenience the wait staff, if the truth be told they
are there to make our eating experience an enjoyable one. Dont fall into the trap of trying to please the waiter by ordering
the suggested, fat-laden special of the day. The waiter may be happier, but chances are you will never see him again
and you will live with the consequences.
is a list of things to tell the waiter so that your meal is prepared the way you
you please ask the chef to put the salad dressing on the side?
you please see if the chef can go extra light on the sauces?
would like to start with the salad (soup) and have the appetizer for my entrée.
I have my fish baked (poached, grilled, broiled, etc.)? I
would like my vegetables steamed without butter?
is the chicken prepared?
it possible to have the chicken prepared without the cream, butter or sauce?
good to yourself youre on vacation.
yourself to that hot rock massage youve heard is incredibly relaxing. Sit
with a good book at the beach or under a tree. Even at a business conference, order in room service and watch a movie
you havent had a chance to see. Take a bath with bath salts. Go to sleep
the whole vacation experience. Be aware of your surroundings, people and yes, the food. Pamper your body and spirit. Do this and youll come back gaining not weight, but wonderful memories.
writer Helene Haber is also a Life Coach, specializing in weight loss. Send her
an email at TopCatHelene@aol.com for
a complimentary session.