So you are going on vacation and want to let your hair down a bit…in a nutrition and fitness kind of way. You want to enjoy some of those meals and snacks you don’t have access to on a regular basis (insert Brownie Sundae at Ghirardelli). I say go for it! I’m all about enjoying the good things in life like gourmet food, wine and desserts. However, I also know the feeling of being on track prior to vacation and actually feeling really good and not wanting to sabotage all of the hard work you put in at the gym and staying on track with your diet goals. Well, here are a few tried and true tips to help you not feel gypped but also not sabotage your new toned physique!
- TO TRACK OR NOT TO TRACK
I say, “you do you boo boo”! Everyone is different, but I know for me, I tend to eat less when I don’t track on vacation. I like to go off of my satiety. I eat when I’m hungry, and I stop when I am full. I use it as a mental and physical break from tracking. I also tend to make more mindful choices when eating out, mostly because I have a sweet tooth and ALWAYS plan on having dessert… and I mean a dessert that is not on the lighter side.
Now on the flip side, there are people like my husband that do much better tracking while on vacation. It helps give him an idea of how calorie dense certain menu items are and gives him more of a plan of how much to eat rather than going off of satiety. If you are a person that has a hard time leaving food on the plate or are a fast eater, it may be wise to continue tracking while on vacation.
2. WHAT IS WORTH SAVING FOR?
Decide what you really want to spend your calories on. Are you a “breakfast person” in which fluffy pancakes and thick cut bacon is your thing? Or does a big juicy burger with fries call your name come lunch and dinner? Hey, maybe you are just into touring the breweries and/or wineries and would rather skimp on the food to enjoy a few extra adult beverages? Better yet, maybe you are my kindred spirit and can’t make sense of why “real” food even exists so would rather opt for that salad with grilled chicken and dressing on the side so you can have that warm fudge brownie topped with hot fudge and melting ice cream? Am I making you hungry yet?! The point is, it is all about trade offs. You just can’t have it all, if you don’t want to sabotage your waistline. Plain and simple. Each one of the meals/snacks/beverages I mentioned are easily 1000 calories or more. So you have to do some soul searching and ask yourself, what do I REALLY want- what is worth saving my calories for? Once you have that down, then you know to choose the egg beaters and turkey sausage, and skip the muffin at the hotel breakfast bar, or choose the lean protein (grilled chicken, fish, sirloin steak) and veggies instead of a heavy sandwich and fries for lunch and/or dinner, or have an extra glass of wine at dinner instead of that dessert. The choice is all yours!
3. A LITTLE BIT OF THIS AND THAT
The other option is to just cut all of your portions in half. If you are vacationing with a friend or spouse, try taking turns choosing and sharing your favorite indulgent entrees rather than getting your own for all meals and even dessert. This way you get a taste of everything your little heart desires but not in huge quantities that are going derail your progress. This is also great because you only have access to a certain amount of food. You don’t have to solely rely on your own willpower to leave food on the plate. Especially, when you have been waiting over an hour for a table and feel like you are starving – a time when will power goes out the window!
4. DON’T FORGET THOSE STAPLES
Bringing food staples on trips can be very helpful and allow you to not have to eat out for every meal. Staples allow you to save up for those calorie dense things you want the most! I like to pack non-perishable things such as protein bars, beef jerky, Tuna creations packets, and fresh fruit. All of these things can serve as a mini healthy lunch on the go. Try to pack things that have at least 10g protein each so that they will stick with you and keep you fueled and satisfied.
5. SKIP THE GYM BUT STAY ACTIVE
Vacation is a great time for “active rest”. Active rest is time off from your regular workout routine, but a time to be active doing things you enjoy. Our bodies need time off from our usual routines to rest and repair. It is not only good for our physical health, but our mental health as well! Rather than hitting up the hotel gym, try walking anywhere and everywhere you can on your vacation. Walk to dinner, try a biking or walking tour rather than a bus tour. Find a hiking path/walking path to get some fresh air and explore nature where you are at! There are also so many vacations that in and of themselves are super active – skiing/snowboarding, surfing, swimming, camping and hiking etc. Heck, even Disney vacations can be super active – the amount of walking you do in one day at the park can definitely be counted as an active vacation!
These are just a few tips and tricks that I use and my clients have used to help survive vacation while still recharging and enjoying! The world is your oyster and it is up to you to decide what you are willing to skimp on and what you really want to enjoy. However, if you do happen to indulge a little more than planned (as we all do sometimes), the most important thing you can do is to get back on track as soon as you get home. Don’t let it be a snowball effect! Get back on it and remind yourself how good you felt when you were in a good routine. Cheers and happy vacationing!