People who struggle with weight, how do you not gain on vacation?

[Anonymous]

So if you are a person who has never been fat a day in your life, I'm probably not talking to you. But if you are a person who has to watch every calorie eaten and burned to keep from piling on pounds, what are your best tips for avoiding weight gain on vacation?

I have worked my butt off to lose 25 pounds over the last few months and am heading on a 2-week vacation. As someone who once gained 8 lbs during a one week vacation even though I ran 4 miles every single day of the vacation, I'm worried. I lost weight by not eating out or drinking at all and knowing the calorie content of every single thing I eat, but obviously I don't want to skip all alcohol and restaurant meals while on vacation. I'm definitely planning on working out every day. What other strategies do you use on vacation to check yourself before you wreck yourself?

[Anonymous]

I have been obese, but tend to lose a couple pounds on vacation. Walking a lot, not being rushed to scarf a meal. That said, I am not a big drinker. Try not to drink your calories, OP - no more than 1 drink a day, and ideally not every day.

But it's just 2 weeks. Enjoy it. Your routine will still be there when you get back.

[Anonymous]

Great question - following.

[Anonymous]

I enjoy nice meals but don't eat outside of them. I limit myself to one drink with dinner and don't drink during the day. I don't eat desserts unless it's something especially good or something I can't readily get at home. I keep my breakfasts pretty close to my regular breakfasts rather than indulging in heavy, sweet meals, because those leave me feeling sluggish and more likely to overeat later. I skip extras for the sake of extras that I can easily get at home (e.g. fries with my sandwich at lunch).

[Anonymous]

I think folks struggle on vacation because they treat every meal as if it’s the last meal on earth. Sure, you’re on vacation and want to relax and have fun. But that doesn’t mean you have to have waffles and chocolate chip pancakes every day.

Make a plan.
—Plan to eat a basic, easy breakfast. Nonfat Greek yogurt with some fresh fruit.
—Plan where you want to splurge. If your trip to the beach would not be complete without Kohr’s soft serve chocolate ice cream, then plan when you’ll have it. Or if you want to sit out and have a gin & tonic each night, then plan for it.
—Plan your exercise. Take advantage of the nice weather and new surroundings. Go for a long walk.
—Leave food on your plate. It’s okay
You can do it! Enjoy!

[Anonymous]

Anonymous wrote:I enjoy nice meals but don't eat outside of them. I limit myself to one drink with dinner and don't drink during the day. I don't eat desserts unless it's something especially good or something I can't readily get at home. I keep my breakfasts pretty close to my regular breakfasts rather than indulging in heavy, sweet meals, because those leave me feeling sluggish and more likely to overeat later. I skip extras for the sake of extras that I can easily get at home (e.g. fries with my sandwich at lunch).

Also, I don't go into vacations with the expectation that I won't gain weight (although I often don't), I tell myself it's okay if I'm up two or three pounds 48 hours after I return (I don't weight myself the day after returning because flying makes me bloat). That way if I come back within that limit, it was a success rather than a failure, putting me in a better mindset to get back into my routine when I return.

[Anonymous]

I try to save all my calories for dinner. So breakfast is fruit and hardboiled egg; lunch is small salad/protein; then I worry less about dinner out. I try not to snack. One key thing is making sure we have a kitchen and groceries so at least lunch and breakfast are under my control.

[Anonymous]

It's good that you will work out each day- that will help. I think the smaller breakfast/lunch and nicer dinner would be a good approach (or whichever meal you want to eat the most...) Don't drink too many calories- so not many pina colada, dacquiri type of drinks (rum and diet coke is a good summer drink, white wine with sparkling water is low cal, etc), have a bunch of cut up veggies and low cal dip to enjoy during happy hour time. Enjoy your trip!

[Anonymous]

Walk everywhere you can, eat small portions of foods you want to try, stick to healthy options but allow yourself some flexibility, lose a little more before your trip, remember that some of the weight you gain is water.

[Anonymous]

Last summer, I gained 12 pounds on a 5 day beach trip. This March, I came back from another 5 day trip to the same beach weighing exactly the same as when I left.

Here’s what I did:
-one meal per day at the house, usually breakfast or lunch
-vegetables at lunch and dinner, every single time (fiber keeps things regular, helps regulate insulin levels)
-one fried food per day meaning somedays I had French fries, some days I had fried shrimp
-one treat per day but nothing extravagant. A kid sized ice cream, popsicles from the street bender, etc.

Other than the 2 meals out and frequency of fried foods, this is exactly the same as what I do at home. I usually have cucumbers at breakfast too.

[Anonymous]

Anonymous wrote:I think folks struggle on vacation because they treat every meal as if it’s the last meal on earth. Sure, you’re on vacation and want to relax and have fun. But that doesn’t mean you have to have waffles and chocolate chip pancakes every day.

Make a plan.
—Plan to eat a basic, easy breakfast. Nonfat Greek yogurt with some fresh fruit.
—Plan where you want to splurge. If your trip to the beach would not be complete without Kohr’s soft serve chocolate ice cream, then plan when you’ll have it. Or if you want to sit out and have a gin & tonic each night, then plan for it.
—Plan your exercise. Take advantage of the nice weather and new surroundings. Go for a long walk.
—Leave food on your plate. It’s okay
You can do it! Enjoy!

Some people gain weight when they eat more than 1500 calories/day. It is very easy to eat 2500/calories per day and still not be pigging down pancakes and waffles and chugging beer.

[Anonymous]

I was worried too about vacation but it turned out fine. How I learned to eat getting thin is a way of life now. When I eat out, I order the same foods I would at home. Lean protein, vegetables. I avoid starches and sweets unless I want a taste of something exceptional. But that's just it, a taste was enough satisfaction. I did have some drinks but kept it to vodka water or wine. My tolerance level was really reduced so a little was all I could do. It felt so much better to have energy on vacation versus the sugar lethargy of pre-thin me. If you avoid sugar and the things that easily change to sugar stayng on track is not hard. You're just not hungry. Drinks lots of water and stay hydrated. Many people mistake dehydration for hunger.

[Anonymous]

I lose weight on vacations. I walk a lot more on vacations. I average about 14,000 steps a day when I’m on vacation compared to like 5,000 steps at my sedentary job. I tend to snack more at home but can’t as easily when I’m away. I’m also more mindful of what I eat since I’m paying for it. I also book us at hotels with gyms so I can workout in the evenings. I don’t overeat or go all out at a buffet. I eat pretty much the same as I do at home which is low carb, lots of veggies, protein and some dairy. . If I really want a dessert I’ll have one but burn it off with a workout.

[Anonymous]

I drink coffee for breakfast at home, but leisurely vacaton breakfasts are tempting. I try to avoid the breakfast pitfalls, and might pick one day on the vacation (usually towards the end, so I look forward to it) to have a big breakfast.

At home/work, lunch is just fuel to get through the afternoon - some dinner leftovers usually portioned out in advance, with veggies for snacking. So on vacation I also try to think of it as fuel and get something that will get me through the day but isn't a splurge. And keep veggies for snacking there too...buy a precut veggie party tray so it's not extra vacation prep, and bring them when we are out and about.

Dinner and evening ice cream/dessert is where I struggle, but if I had a light breakfast and lunch, on vacation I tend to let myself enjoy dinner. Dh doesn't believe in sharing for the sake of calorie cutting, and I am incapable just eating half. If we are cooking in a rental it's easier, because it's food I eat at home so I don't feel the need to over eat, but in a restaurant it's a treat and I want to enjoy it.

[Anonymous]

Depends on the vacation. Touring a city where you'll be doing a lot of walking and where eating at restaurants means small portions that are really expensive? You'll probably be fine. Going to an all-inclusive resort or cruise where you'll be force-fed multiple meals a day? Ehhhh, good luck.

It's vacation. Enjoy life, then resume your normal routine when you return home. Five pounds really isn't that big a deal. Especially if it's just bloat, which it most likely would be from eating/drinking in excess for a week or two. That will melt off once you resume your normal routine.

If there's a deeper issue, such as indulging will send you into a relapse of overeating or excessive drinking that would be hard to break when you return home, then that's trickier. You'd need to plan your meals and avoid temptation.

Reducing the number of times I sit at a table is my main technique, because I suck at moderation once I'm eating. When I travel, I like to have a solid hotel breakfast, and then I won't be hungry again until late afternoon. I'll have a single meal that serves as late lunch / early dinner. As long as I'm moving and sight-seeing, I won't feel an urge to snack. It's staying in one place that brings out the munchies, whether it's lounging by the pool or being tied to an office desk.