Vacation is the perfect time to let go of all the R's; rules, restrictions, responsibilities. We work our butts off up until the vacation; finishing projects, clocking those last hours at work, shopping, packing and of course, dieting and working out like crazy so that we can feel really good about laying back and basking in the reward. For our health and physique goals, though, this can be a slippery slope.
If there's ever a time we can see the restrict-then-binge cycle play out in real-time...it's in our abrupt behavior change before vacation and then the undoing of our progress while on vacation. It's a nasty but common cycle and I hope by sharing my experience, you will become aware of how this also plays out for you.
For much of my adult life, prepping for vacation meant working out a minimum of 5 days a week for a month before. It meant eating no carbohydrates at least two weeks before. Then, the week before vacation I would go into all-in mode, really lean meats, no alcohol or sugar, boring veggies...barely any flavor to any meal. There really is nothing like the motivation of an approaching event to kick us into gear, right? We can always dig into some pretty great willpower when we're picturing ourself by the pool in our bathing suit in a few short days, or, zipping up the dress we plan to wear to the wedding next Saturday.
Here's the problem: going all-in like this actually has the opposite effect.
I actually see nothing wrong with tightening up my diet and adding in a few more workouts so I feel the best I can while on vacation but, it's the all-in attitude that I began to have a problem with. Because, there's only one thing that comes after all-in...you guessed it...all off.
Once I entered vacation, the veil of restriction would slip right off. I was ready to have my reward and then some! Sugary cocktails, fried anything, sandwiches, pasta, bread, dessert...with no regard to moderation. Even if I held off to really indulge until the second or third meal, once I did, it felt SO good and so deserving that all rules went out the window. Problem is, my body would react to all that extra sodium and sugar. Maybe not right away but after a few meals, there I would be...bloated, craving more treats, tired and feeling pretty badly about myself (guilt, remorse, frustration).
So, in effort to reward and treat myself to a job well done, it turns out that mindlessly indulging on vacation was was actually having the opposite effect. Don't you notice this in your world? The first meal after dieting strictly tastes sooooo good. Then, as we continue to layer on the bad choices, we start to enjoy it less, we feel less deserving and more guilt, until the restrict part of the cycle HAS to begin again.
Isn't vacation is meant to re-charge us? Doesn't it feel awful to arrive home from vacation in worse shape than before we started our vacation prep?
The good news is, every cycle can be broken. If you find that you fall into this restrict-then-binge cycle before vacation, you CAN do something about it and with practice, it will get easier and easier. For me, I came to realize that I also care how I feel the Monday after the wedding or social event and a few days into vacation. I started to realize that feeling restricted before vacation only enhanced my desire to leeeeeet goooo. Willpower is finite. Vacations mean loosening up. That was dangerous for me. So, I practice. I'm still practicing. And it's getting easier and easier.
I just arrived home from a week and a half vacation and I've compiled some of my tried and true strategies for you on how I now navigate vacations so I'm just as happy when I arrive home as when I left.
1) PRACTICE MODERATION BEFORE VACATION:
I actually ate PIZZA two nights before vacation. That's unheard of for me! The difference now is that I practice trusting myself...that one meal doesn't need to derail me. If I stick to my workouts and don't layer treat on treat on treat, I can enjoy the foods I love in moderation. Enjoy a glass of wine at night, have a piece of chocolate, have cheese on your salads, don't worry about a little sugar in your coffee. Don't restrict so much you feel like you have to go off the rails while on vacation. I call these mindful indulgences. They are little treats I build into my diet, even when I'm tightening things up a bit, so I feel satisfied, not deprived.
If there's ever a time we can see the restrict-then-binge cycle play out in real-time...it's in our abrupt behavior change before vacation and then the undoing of our progress while on vacation. It's a nasty but common cycle and I hope by sharing my experience, you will become aware of how this also plays out for you.
For much of my adult life, prepping for vacation meant working out a minimum of 5 days a week for a month before. It meant eating no carbohydrates at least two weeks before. Then, the week before vacation I would go into all-in mode, really lean meats, no alcohol or sugar, boring veggies...barely any flavor to any meal. There really is nothing like the motivation of an approaching event to kick us into gear, right? We can always dig into some pretty great willpower when we're picturing ourself by the pool in our bathing suit in a few short days, or, zipping up the dress we plan to wear to the wedding next Saturday.
Here's the problem: going all-in like this actually has the opposite effect.
I actually see nothing wrong with tightening up my diet and adding in a few more workouts so I feel the best I can while on vacation but, it's the all-in attitude that I began to have a problem with. Because, there's only one thing that comes after all-in...you guessed it...all off.
Once I entered vacation, the veil of restriction would slip right off. I was ready to have my reward and then some! Sugary cocktails, fried anything, sandwiches, pasta, bread, dessert...with no regard to moderation. Even if I held off to really indulge until the second or third meal, once I did, it felt SO good and so deserving that all rules went out the window. Problem is, my body would react to all that extra sodium and sugar. Maybe not right away but after a few meals, there I would be...bloated, craving more treats, tired and feeling pretty badly about myself (guilt, remorse, frustration).
So, in effort to reward and treat myself to a job well done, it turns out that mindlessly indulging on vacation was was actually having the opposite effect. Don't you notice this in your world? The first meal after dieting strictly tastes sooooo good. Then, as we continue to layer on the bad choices, we start to enjoy it less, we feel less deserving and more guilt, until the restrict part of the cycle HAS to begin again.
Isn't vacation is meant to re-charge us? Doesn't it feel awful to arrive home from vacation in worse shape than before we started our vacation prep?
The good news is, every cycle can be broken. If you find that you fall into this restrict-then-binge cycle before vacation, you CAN do something about it and with practice, it will get easier and easier. For me, I came to realize that I also care how I feel the Monday after the wedding or social event and a few days into vacation. I started to realize that feeling restricted before vacation only enhanced my desire to leeeeeet goooo. Willpower is finite. Vacations mean loosening up. That was dangerous for me. So, I practice. I'm still practicing. And it's getting easier and easier.
I just arrived home from a week and a half vacation and I've compiled some of my tried and true strategies for you on how I now navigate vacations so I'm just as happy when I arrive home as when I left.
1) PRACTICE MODERATION BEFORE VACATION:
I actually ate PIZZA two nights before vacation. That's unheard of for me! The difference now is that I practice trusting myself...that one meal doesn't need to derail me. If I stick to my workouts and don't layer treat on treat on treat, I can enjoy the foods I love in moderation. Enjoy a glass of wine at night, have a piece of chocolate, have cheese on your salads, don't worry about a little sugar in your coffee. Don't restrict so much you feel like you have to go off the rails while on vacation. I call these mindful indulgences. They are little treats I build into my diet, even when I'm tightening things up a bit, so I feel satisfied, not deprived.
This was lunch one day...loaded with leftover veggies, steak, CHEESE and crushed chips on top. 2) BE PREPARED WITH SNACKS:
We just went on vacation where we packed and unpacked several different times, staying in two different homes and a resort, with lots of car trips in between. We stocked up on snacks that don't require refrigeration and we could keep in our suitcases and carry-on bags...protein bars, fruit, trail mix, protein powder, beef jerky (fruit/veggie pureed packets, granola bars, pretzels, etc. for kids) are all great options. I always used to stop snacking on vacation because I was saving room for meals out...I'm here to tell you, that's dangerous. Snack like usual and allow yourself the ability to control your hunger and cravings. Not every meal out needs to be many courses. A simple salad with local flavors to where you're traveling can be super good.
3) BRING FOOD OR SHOP AT YOUR DESTINATION:
If you're staying in someone's home, this can be tricky. I've never wanted to offend anyone by bringing my kitchen into their home, especially because our friends and family want to host us...not have us cook our own food in their kitchen. At a minimum, re-stock snacks at a local store and make sure you have fresh fruit and cut veggies to snack on and lettuce on hand for salads if you'll be eating in. I've gone through many diet phases {non-dairy, no-caffeine, carb-fearing} and my in-laws have weathered them all. Ask for what you need from your hosts and never feel like you need to eat something to not hurt someone's feelings.
We just went on vacation where we packed and unpacked several different times, staying in two different homes and a resort, with lots of car trips in between. We stocked up on snacks that don't require refrigeration and we could keep in our suitcases and carry-on bags...protein bars, fruit, trail mix, protein powder, beef jerky (fruit/veggie pureed packets, granola bars, pretzels, etc. for kids) are all great options. I always used to stop snacking on vacation because I was saving room for meals out...I'm here to tell you, that's dangerous. Snack like usual and allow yourself the ability to control your hunger and cravings. Not every meal out needs to be many courses. A simple salad with local flavors to where you're traveling can be super good.
3) BRING FOOD OR SHOP AT YOUR DESTINATION:
If you're staying in someone's home, this can be tricky. I've never wanted to offend anyone by bringing my kitchen into their home, especially because our friends and family want to host us...not have us cook our own food in their kitchen. At a minimum, re-stock snacks at a local store and make sure you have fresh fruit and cut veggies to snack on and lettuce on hand for salads if you'll be eating in. I've gone through many diet phases {non-dairy, no-caffeine, carb-fearing} and my in-laws have weathered them all. Ask for what you need from your hosts and never feel like you need to eat something to not hurt someone's feelings.
| 4) EMPHASIZE HYDRATION: This sounds so simple but it's a powerful tool for many reasons; staying energized throughout the day, managing the climate change (especially on hot vacations), balancing the effects of alcohol and most importantly, helping to control hunger. Try to drink at least 100 ounces of water a day. When I find myself not wanting to drink more water because I want to have room for a snack...that's a tell tale sign I'm eating too much. Water is your friend...have it close at hand. Bring a water bottle to fill up in the tap or if you prefer bottled, stock up in the hotel lobby or at a grocery store nearby. 5) EATING OUT, FOCUS ON THE BIG 3 (AND DON'T WORRY ABOUT THE REST): When I sit down to a meal at a restaurant on vacation, even one I plan to indulge a bit more on, I still look for the big three first; protein + fiber with plenty of water. Have a glass of water before your entree comes out, eat protein and veggies first and then the fat and starch. Don't stress about marinades, sauces and preparation but be aware that protein and fiber will satiate you and curb your cravings if you keep them at the forefront. 6) KEEP MOVING: Don't forget to move! Stay active but make it fun and really earn that lounge session by the pool. Rent a kayak or SUP, go on a hike, walk the beach or neighborhood, go on a walking tour, play at the playground. By all means, lounge away, but find opportunities to move every day. |  Where are my kids? |
7) WAIT UNTIL LATER IN THE DAY TO INDULGE:
This isn't the typical advice you'd hear from a health coach because sure, we have less opportunity to burn off calories consumed later in the day. But, my goal is to maintain weight on vacation, not lose - so, waiting until later in the day to indulge is a key trick for me. This doesn't mean you shouldn't eat all day or not like what you eat all day...it means not every meal from sunset to sundown needs to be mind-blowing indulgent. For me, I find when I indulge at breakfast, my appetite (and mindset) is affected and I tend to make more 'off' decisions during the day. If I keep the reigns in a bit, that meal I chose to indulge on later tastes really great.
This isn't the typical advice you'd hear from a health coach because sure, we have less opportunity to burn off calories consumed later in the day. But, my goal is to maintain weight on vacation, not lose - so, waiting until later in the day to indulge is a key trick for me. This doesn't mean you shouldn't eat all day or not like what you eat all day...it means not every meal from sunset to sundown needs to be mind-blowing indulgent. For me, I find when I indulge at breakfast, my appetite (and mindset) is affected and I tend to make more 'off' decisions during the day. If I keep the reigns in a bit, that meal I chose to indulge on later tastes really great.
Got in a few strength workouts improvising equipment and had a blast! 8) START THE DAY WITH A WORKOUT:
Whether your vacation is a lay by the pool kind of vibe or a sight-seeing, packed itinerary...it's easy to let the day get away from you. I don't know about you but getting up the motivation to workout after a full day on my feet or after a margarita by the pool...It just 'aint happening! So, get up...get out and workout first thing. Either do sprints in the parking lot, do a bodyweight circuit on the beach, find a gym to do some quick weight work or go for a run.
9) LISTEN TO YOURSELF:
We can get wrapped up in enjoying the hell out of every moment on vacation that we don't think "Will I feel good after I eat this?". Don't forget to listen to that voice that knows better. There are really satisfying, well-worth-it treats and those that are just ok...don't waste indulgence on something that's not even all that great. Moving on!
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