Vacation Weight Gain: Here’s How to Avoid It!

Guest post by Cole Millen, an avid traveler. Updated July, 2019 by Sue Rose, MS, RD, LDN

Vacations are a time to relax and forget about everyday stresses. Invariably, clients going on vacation mention they are concerned about avoiding the dreaded and frequently occurring vacation weight gain. For those who are working on losing weight and living healthy, vacations are riddled with challenges. Temptations are common on vacations, and sticking to your daily caloric intake can be difficult. However, there are some simple steps vacationers can take to ease these common travel challenges. Here are a few surefire tips to avoid vacation weight gain:

Vacation weight gain and air travel

Before leaving for the airport, many travelers forget to eat. As a result, travelers often pick up snacks at the airport or eat food on the airplane. By setting aside time to eat a meal before heading to the airport, it is possible to avoid these temptations. In addition, healthy high fiber snacks can often help alleviate hunger on long flights. It should be noted, however, that most airports now have healthy options for travelers. The key issue is to be mindful of those healthier options and then keep your health goals in mind as you select your airport food.

Be careful in hotels 

Hotels often make it easy to sabotage your diet. Minibars do not stock healthy options so steer clear of them. Consider planning a trip to a local grocery store to purchase some basic foods. Assemble simple meals in a small crock pot or instapot. Zap a healthy frozen dinner in the microwave which will be lower in calories and sodium than most restaurant food. Or, make a sandwich made with whole grain bread and lean meat. Add fruit for a healthy meal.

Prepare for restaurants

Dining out is an essential and pleasant aspect of vacations, and travelers want to ensure that they take advantage of local cuisine. But dining out all the time can pack on the pounds unless defensive dining strategies are implemented. Before leaving for a restaurant, it may be wise to find the menu online and determine what you want to order beforehand. Check nutrition information if it is published online. Being aware of menu “watch” words is also very important. Avoid foods labeled as battered, bottomless, or buttered to help your waistline. Reading reviews of local restaurants from other travelers in the area can tip you off as to restaurants that might provide healthier options. Those who do some research can enjoy dining out without having to worry about eating too many calories. When researching menus, don’t forget to pay attention to alcohol calories as they can add up quickly.

Take intentional walks and plan activities

Explore the area. Walk the beach or visit several local towns. Charge your Fitbit and go the extra steps. It’s usually more fun to get those steps on the beach or in a new area, so go for the experience. Consider packing light weight travel equipment. A jump rope, varying weight bands, and massage balls are the perfect light weight workout equipment to toss in your suitcase.

Vacations are essential for both mental and physical health. But, those looking to eat well to stay healthy will need to prepare. Fortunately, vacationers now have a number of tools to help them along the way, and travel does not have to mean that extra weight will follow you home.

How do you eat smart while traveling?