Don’t come back home from vacation carrying extra “baggage” (on you!)
Will I gain weight on vacation? How can I prevent weight gain from a vacation? What simple tips can I follow that work? What adjustments do I need to make in my eating and physical activity habits? These are questions many of us ask especially after transitioning from weight loss or a diet plan.
In this blog, we cover 3 tips that will make a world of difference in keeping the pounds off before you step on the scale when you get home.
Check out this short 3-minute video on these 3 tips
Remember, sometimes you may see an uptick in weight when you get back for several reasons. (travel stress, lack of sleep, higher glycogen stores that hold onto water, etc). Get a good night’s rest after returning home from vacation, then, after your morning urination when you get up, check your weight. Check it again in 3-4 days. If you didn’t overindulge you shouldn’t see much of a weight gain. However, 1-2 pounds is what typically most people pack on during the holidays or vacation so over several years it can add up leading to you becoming overweight or obese. Now, you will know from the tips below how to prevent it. More blogs to follow during the holidays. Enjoy your vacation!
1) For your vacation meals and snacks: Consume a higher percentage of protein vs carbohydrates
Always lean toward protein consumption over carbohydrate consumption. Here’s a great excerpt from the American Journal of Clinical Nutrition (#2) that sums up one of the reasons you need to choose more protein.
Higher-protein energy-restriction diets lead to greater weight loss, fat mass loss, and preservation of lean mass along with greater improvements in select cardiometabolic health outcomes, over the shorter term, compared with lower-protein diets. Potential mechanisms of action include the marginal increase in thermogenesis and satiety after the consumption of protein-rich meals. (#2)
High glycemic foods tend to spike a person's blood sugar, causing the body to produce more insulin. After insulin shunts glucose into cells, a person's blood glucose can drop, leaving them feeling low in energy or mood. Did you ever notice "the crash” or “carb coma” you sometimes experience an hour or two after consuming high glycemic foods? So be wise and don’t carbohydrate supersize!
2) Walk after meals and get exercise while on vacation
Studies show that simply going for a walk after a big meal reduces the negative impact that it can have on metabolism. (#3)
It’s interesting to note that walking immediately after the main meals during the day versus just walking one time may have additive effects especially in patients with type 2 diabetes or on the path of developing the disease state.
Here is the excerpt from the NIH-referenced study (#3)
“Results: The iAUC was significantly lower when participants walked after meals compared with on a single daily occasion (ratio of geometric means 0.88, 95% CI 0.78, 0.99). The improvement was particularly striking after the evening meal (0.78, 95% CI 0.67, 0.91) when the most carbohydrate was consumed and sedentary behaviors were highest.
Conclusions/interpretation: The benefits relating to physical activity following meals suggest that current guidelines should be amended to specify post-meal activity, particularly when meals contain a substantial amount of carbohydrates”
Also, the experts advise doing high-intensity exercises at least three times a week. Cardio and strengthening exercises are also a good idea to add to your vacation schedule. I highly recommend it despite the fact it may take some planning on your part. It will pay big dividends to prevent weight gain.
3) Avoid excessive consumption of alcohol
Drinking a lot of alcohol may be the biggest reason people gain weight on ex while on vacation.
Alcoholic beverages are very rich in calories
The scales are tipped and an imbalance between energy intake and expenditure (calories in versus calories burned) will lead to weight gain. Of course, weight gain from vacation or holidays over the years may result in you becoming overweight or obese. It creeps in so slowly and can lead to long-term health consequences.
Drinking alcohol reduces inhibitions so you may be more apt to give in to having more at the buffet or indulge more frequently in snacks than usual because of a more relaxed mindset.
If you do enjoy a few drinks choose lower calorie options. Avoid sugary drinks like Pina Coladas, Margaritas, White Russians, Mai Tai, etc. Check out the lower calorie choices in this table from Medline Plus in Reference #4. It appears that gin, vodka, whisky, light beers, and some wines are better choices.
So vacation is much-needed downtime for most of us and it’s a time to recharge your batteries and relax with your spouse, family, and friends. Enjoy the “filet of life” but try to not go off the rails by overindulging in food/drinks and neglecting to get some walking in and exercise in your daily schedule while on vacation. Enjoy!
References:
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