Avoid Vacation Weight Gain …
Avoid going on an extreme diet before going on vacation. This may be the opposite advice you expect to read, but the truth is, restrictive dieting and rapid weight loss only sets you up for rapid weight re-gain. The restrictive dieting cycle not only wreaks havoc on your metabolism, but it also sets you up to overindulge once the “diet” is over. Avoid the all or nothing mentality.
Be mindful of portions. From mindlessly snacking on chips and cookies to eating out with family and friends, large portions contribute to excess calorie intake. Consume more calories than your body burns, and you will gain weight. One of the best ways to prevent vacation weight gain is to be aware of portion sizes, and share your meals with others.
Stay hydrated. On vacation (or really anytime), it’s easy to confuse hunger with being dehydrated. Stay hydrated by drinking water through the day. One simple tip is to drink eight ounces of water before and after each meal.
Pay attention to physical hunger and fullness cues. This is a biggie and one often ignored while on vacation because the common thought process is, “I’m on vacation, so I’ll enjoy myself now and start my diet when I get home.” This thought process usually backfires and results in overeating. Ignoring hunger signals leads to a decrease in willpower (because your body is hungry) and an increased chance you’ll eat more at your next meal. Pay attention to hunger and fullness cues. They’ll be your body’s compass on when and how to fuel your body.
Be in the moment. Wherever you are, or whatever you are doing, stay present. Taking a walk on the beach with a loved one? Walk on the beach, listen, and talk with each other. Swimming in the pool with your kids? Stay present with them, and stop thinking about your to-do list.
Be in the moment. Wherever you are, or whatever you are doing, stay present. Taking a walk on the beach with a loved one? Walk on the beach, listen, and talk with each other. Swimming in the pool with your kids? Stay present with them, and stop thinking about your to-do list.
More Mindful Vacation Tips
Watch alcohol calories. Drinking a lot of alcohol every day can have a significant impact on your weight over time.
Wear a pedometer. According to Dr. Susan Albers, author of Eating Mindfully, vacation is the perfect time to wear a pedometer, as research has shown that people who are mindful of their steps tend to lose more weight.
Pack a cooler, and bring your own snacks. Toss in fresh chopped fruit and sliced veggies. This simple strategy will keep you from mindlessly munching through a bag of chips.
Buy single serving portions. If chips are calling your name, buy the the single serve snack bags to enjoy! Fun size snack bags are an easy vacation strategy to help manage portions and overall calorie intake.
Bring something to do. Vacation is a great time to catch up on favorite hobbies, such as reading or scrapbooking. Keep your hands busy and your mind off the munchies, while doing activities that relax and rejuvenate your mind and soul.
Stop eating when you are comfortable...not full. Just because you are on vacation does not mean you have to finish your plate!
Featured Recipe
Citrus Baked Catfish With Spicy Watermelon Salad
Total Time: 25 minutes; Total Prep Time: 10 minutes; Servings: 4
Ingredients:
1 lime
1 teaspoon olive oil
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon ground black pepper
4 (6 ounces) catfish fillets
1 tablespoon honey
2 1/2 pounds seedless watermelon, chopped
1/4 red onion, thinly sliced
1/4 cup fresh cilantro, chopped
1 jalapeño pepper, chopped
Directions:
Preheat oven to 350°F.
Zest the lime into a large bowl. Cut the lime in half, and squeeze the juice from one half into the bowl.
Combine the lime mixture, olive oil, cumin, salt, and pepper in an 8 x 8 baking dish, and mix well. Arrange the catfish fillets in the baking dish, turning to coat with the lime mixture. Bake 15 minutes until the fish is opaque and flakes easily with a fork.
Meanwhile, squeeze the juice from the remaining half of the lime into a large bowl. Whisk in the honey. Add the watermelon, onion, cilantro, and pepper. Toss to coat. Serve alongside the catfish.