How to Stay Loyal to Your Weight Loss Goals on Vacation

The Reality…
Has this ever happened to you?  You have a plan to lose weight and you’re doing great, but then vacation time arrives!  As excited as you are to go on vacation, you fear you will lose the momentum you have achieved with your weight loss thus far, and worse, you fear you will gain weight and be discouraged to continue your efforts after vacation. The reality is that it’s hard to maintain a weight loss plan while you are on vacation, but there are strategies you can implement to combat the challenge.
The Challenge…
While vacation plans can involve physical activity, they often time also include lots of eating and drinking.  And more importantly, they take you (and your body) off your usual routine, which includes whatever you have decided to incorporate in terms of diet, exercise and stress management techniques to achieve weight loss.  How will your weight loss plan and your vacation peacefully co-exist?  The key is to plan in advance rather than make decisions on impulse during vacation.  There is no wrong decision so long as it is made in advance with your long-term goals in mind.  And for sure, you must abandon any thoughts that going on vacation will spell the end of your weight loss journey.  Below are a few options for you to consider in advance of your vacation. 
The Solution…
1.     Creating a Deficit.  I recently took a vacation to Peru, and I LOVE Peruvian food.  Needless to say, my advance planning involved creating a deficit for myself so that I could indulge in the local cuisine without feeling totally guilty about it.  So, what do I mean by “creating a deficit”?  My usual exercise routine includes daily walks and a weekly salsa lesson, and more intense cardiovascular exercise three times a week.  I also enjoy a relatively relaxed eating routine, meaning that I eat healthy most days, but I also indulge in dessert a couple of times a week and take in the calories and sugar of the occasional alcoholic beverage.  In the two weeks leading up to my vacation, I increased the number of intense cardiovascular workouts and I passed on all dessert and high caloric or sugary drinks.  By doing this, I created a deficit that I was able to use to offset a little extra vacation eating (and drinking…. Has anyone ever tasted a Pisco Sour??  Yummy, but not the best choice while trying to lose weight!)  It only took two days post-vacation to work off the two pounds I gained while intensely enjoying my travel to Peru.
2.     Incorporate Physical Activity into Your Vacation Plans.  Another way to stay on track with your weight loss plan while on vacation is to plan for some form of daily (or at least frequent) exercise.  In reality, we should have more time for exercise while on vacation than we do when we are at home juggling work, home and other commitments.  The key is to plan it out in advance so that your vacation schedule isn’t so jam packed that you can’t fit it in.  Also, be sure to bring whatever gear will need to make sure it actually happens, such as exercise bras, clothing and shoes.  Using Peru as an example, I knew we would be doing a lot of hiking and walking tours, so the time I needed to spend in the hotel gym was limited.  With advance planning, I was able to fit in some form of exercise each day, which definitely helped limit my overall weight gain during vacation.
3.     Be Intentional with Your Food and Drink Intake.  The truth is you can stay dedicated to your diet while on vacation if you choose to do so.  Even if you make a conscious decision not to be completely on point with your eating and drinking, the track is to be intentional with the specifics of how you will indulge.  As an example, one of my clients who enjoys frequent vacations with her husband makes a conscious choice in advance, depending upon where she is with her current weight, as to how many alcoholic beverages she will enjoy during the vacation, and in how many desserts she will indulge.  She also makes a commitment not to eat beyond the point of feeling full regardless of how much food remains on her plate and how much “free food” is made available.   She only gained a half pound on her last vacation, and she was thrilled since she usually gained on average at least 5 pounds per trip.  She also reported feeling completely satisfied as to food and drink for the entire trip, even though she is now indulging a lot less than she used to while traveling.   
4.     Put Your Weight Loss Plan on Hold During Vacation.  Last but not least, you can make a conscious decision to be lazy and eat like a glutton while on vacation if you choose to do so.  And that is entirely your decision to make.  Of course, the natural consequence of that decision is that you will experience a delay in reaching your weight loss goals, which is fine so long as you are making the decision in advance rather than on impulse.  The key is to make a conscious choice in advance about how you will handle diet and exercise (and stress management if you’re one who experiences stress with travel).  With that said, part of your advance decision making must include a commitment to yourself to get back on track the day following the end of your vacation. 
The Invitation….
I would love your feedback on this blog or any questions as a comment below! 
   
To get started on a deeper dive into permanent weight loss, click on the calendar below to schedule a FREE mini-session with me.  What do you have to lose but some weight??  

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16 Comments

  1. But don’t fret. Today I will share my 10 simple yet effective nutrition and fitness tricks that will help you avoid vacation weight gain, and hopefully assist you in staying on track to reach your weight loss goals! Vacations are a beautiful time when we are able to escape our day-to-day drudgery, but they don’t always have to be synonymous with indulgence.

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