Vacation is an opportunity to feel the sand between your toes, lounge next to the pool, and disconnect from your normal surroundings. Vacation can also be a time for overindulging and letting go. Some people exercise and cleanup their poor eating habits in preparation for vacation only to toss their healthy habits to the side the moment they arrive at their exotic destination.
A recent study published in the Journal of Physiology and Behavior demonstrated that adults on a vacation ranging from one to three weeks experienced an average weight gain of 1 pound. For many participants, the weight gain continued as much as 6 weeks after the vacation. These findings are quite alarming according to researchers because the average American reportedly gains 1-2 pounds per year in comparison to 1 pound per vacation.
So, before you head out for your next vacation, pack these healthy lifestyle tips with you. What you do not want is to return home packing souvenirs in your suitcase and extra pounds on your body. Add these 5 tips to your itinerary for a vacation that is both healthy and enjoyable.
1. Eat BEFORE you travel.
Set yourself up for success by eating a meal before your travel day starts. By eating a meal before you get on the road, the train or head to the airport you will avoid the poor food choices that are all around you. The fast and processed meals that are designed for hungry and time strapped travelers will be less tempting if you have a nutrient and protein dense meal before your travels begin.
2. Let your surroundings work for you.
Make staying physically active during your vacation a priority. The hotel or resort most likely has a gym with 24/7 access if you prefer a traditional workout. So, resist the urge to skip your normal workout because you are on vacation. Simple things like taking the stairs instead of the elevator or soaking up the local culture on a walking tour instead of a bus tour will allow you to exercise without interfering with your plans.
3. Avoid food buffet sabotage.
The elaborate food buffets encountered during vacations are full of decadent and rich foods that are high in salt, sugar, and saturated fats. Avoid the diet sabotage by loading up on vegetables by having a salad and some type of vegetable with each meal. Also include a lean protein that has been grilled, broiled, baked or smoked with your meals so that you stay fuller longer. Properly portion your food by eating on a salad plate instead of a dinner plate.
4. Beware of sugary beverages.
The empty calories found in sugary beverages can easily add an additional 300 calories to your diet each day. That number can easily skyrocket during vacation from concentrated juices, sodas, and alcoholic beverages. Be smart about your beverages. Stay well hydrated by making water your preferred beverage. Have a glass of wine instead of a sweet frozen drink or have your cocktail made on the rocks with club soda and fresh muddled fruit for added flavor.
5. Make time for sleep.
Resist the urge to drastically reduce your hours of sleep during vacation. Early mornings and late nights should not be the daily norm. Remember that your body recovers and repairs while you sleep. Sleep deprivation disrupts the hunger hormones and leads to poor food choices and over eating that produce weight gain. Strive to give your body 7 hours of sleep each night.
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Following these simple tips will keep you looking and feeling fabulous during your vacation so that you return home the same way you left- healthy. For even more lifestyle tips that work get a FREE copy of my 7 Secrets For Clean Eating Audiobook here.
Dr. Jamie J. Hardy PharmD, BCPS, MS (Dr. Jamie) –is an experienced and well respected board-certified pharmacist, who is also known as “The Lifestyle Pharmacist.” As a highly sought-after speaker, best-selling author, and health correspondent she helps young women who are busy juggling careers, businesses, and relationships to be fit, fabulous, and fulfilled without prescribed pills. Through her videos, books, and programs she equips them with the tools necessary to detox, find balance, eat healthier, and effectively manage stress. Dr. Jamie is the Founder and Chief Lifestyle Curator of Innovative Wellness LLC, a lifestyle company that coaches women to make these lasting changes in their lifestyle. She educates her followers, The FabSquad, to design the life of their dreams. Learn more about Dr. Jamie by connecting with her on Facebook, Instagram, and Twitter @DrJamieHardy and via her website.
