10 tips to stop vacation weight gain
Vacation should be about adventure, relaxation, and good food. You should feel empowered and excited to eat healthy on vacation, not discouraged and feeling limited.
I’m a registered dietitian who has helped hundreds of women lose weight, and here are 10 of my top traveling tips and tricks to get the most of your vacation while staying on track with your weight and health goals!
Plan Ahead:
Try to plan eating out for your trip as much as possible. This eliminates a lot of guesswork so you can focus on having FUN, and also gives you the anticipation of the fun foods you’ll be having!
Look up the menus online so you know exactly what you want when you get there. Most restaurants have menus on their websites or customers will post pictures of the menus in the reviews.
If its a work trip, I recommend having meals delivered to your hotel front desk. Icon Meals my current favorite for this. Especially if you travel frequently
Have a backup in mind for when things go south - Chipotle or Q’doba tacos can be a good choice. Jimmy Johns unwhich. McDonalds egg mcmuffin. Starbucks oats with protein powder or egg white breakfast sandwich.
2. Pack Food With You:
I often take things that are going to go bad while I’m gone and make a snack box for the plane or car.
Example: chicken or tuna salad with odds and ends thrown in it, any veggies I have on the side.
Here are my favorite “bento box” snack style meals
It can be helpful to freeze this meal and let it thaw while you travel.
I like mexican for this - not sure why but I think it tastes great cold.
I often pack 1-2 packets of tuna. They are lightweight, and can be added to sad salads or eaten as a snack
If you are in a cabin situation, bring pack food to make sure they are there. I like to bring my own breakfasts and some protein powder/shakes so I know those are options for myself.
3. Eat Mindfully:
Eliminate grazing. Have a meal or don’t. This is especially big if you are going to a cabin or cruise, where food is just always out. This doesn’t mean you can’t eat snack foods, but they must be with a meal.
Ensure each meal or snack has protein and a fruit/vegetable.
If you are going someplace tropical - focus on the local fresh foods. Example: in Mexico I ate mostly fresh fruit and fish tacos
4. Quick Swaps:
Try swapping out unhealthy options for something similar. Example: Instead of two scoops of ice cream in a cone, get a loaded smoothie bowl with shredded coconut, fruit, and nuts.
Another example: instead of a sugar and calorie loaded latte, have an americano or cappuccino!
You still want to satisfy those cravings but without the guilt afterwards! Pick options that will fuel your body and give it nutrients so you feel GOOD.
5. Stay Hydrated:
Drink water! It’s easy to get dehydrated and think that you need food when you just need water
If going somewhere hot, bring Nuun or other electrolyte tabs to replenish what you sweat out.
Make a point to drink water throughout the day and with every meal. Set reminders on you phone if needed because when you’re busy exploring and having fun its easy to forget.
Bring a water bottle - ideally one with a filter. Or get a case of water when you arrive to have in your room.
6. Drink Responsibly:
Drinking every other day vs daily, especially on a trip longer than a weekend, really helps. You’ll feel better, sleep better, have energy and less likely to be grumpy or have drama.
Make it a rule to drink water between each glass of alcohol.
Also, try the local non alcoholic options - for example: a virgin strawberry daiquiri or after dinner tea.
Save alcohol to have with dinner vs throughout the day.
Have a couple margaritas but balance it out by eating a big breakfast and early dinner with nutritious and fresh foods.
7. Get Some Sleep:
Get good sleep, period. If you aren’t sleeping well - nothing else will go well.
Getting adequate sleep has many benefits. It can improve concentration, lower stress levels and effects your mood. Don’t we all want to be able to be fully present and in a great mood during vacation? It will help overall cognitive function so you can make great health conscious choices.
Bring a sleeping aid for backup if needed.
8. Avoid Constipation:
I recommend bringing something to help if you get constipated.
Cleanse more is my preferred supplement
Smooth move tea and miralax are also great options to have in your bag.
Water and walking after dinner can help with this. So can stretching or yoga before bed.
This also will help you sleep better!
9. Have one fewer meal
Eating 2 meals per day makes things cheaper, lets you have bigger meals, and allows for a bigger block of time to do activities or relax for a longer stretch without interruptions.
Brunch and an early dinner is a great way to do this - bonus points if you get happy hour prices and don’t have to wait for a table!
10. Prepare For Your Return:
Start by preparing for your return BEFORE you leave for your trip. Have meals ready to go for when you get back home because no one wants to cook after a vacation..
Make a big batch of food and pop it in the freezer before you leave so it’s easy to heat and eat upon return.
Another great option is scheduling groceries to be delivered for when you get back, or ready for pickup if that’s on your way home so you can focus on relaxing after your trip.
Happy Travels!
PS: Click here for my taco guide, and here for my road trip tips!
