When you are trying to set up a new healthy routine, vacation can be a real struggle. Especially if you are still at the beginning of your weight loss or prediabetes reversal journey. So let me give you some very easy tricks that will help you stay on track while having a blast.
You forget about everything you have been trying to do so far, indulge non-stop: at the buffet, at the bar, at the ice-cream parlor. Of course, you pay the price for it when you get on the scale after your come home .
You are super firm and dedicated, you stick to all your rules, you do not enjoy the buffet, you do not allow yourself the luxury of a few drinks or treats, and you sweat on the treadmill rather than relax at the beach. You come back like you haven’t had a vacation at all. Chances are your efforts were probably not worth it.
Then there is a 3rd option, and this is the one I’d like to talk to you about. This is the option where you find a compromise. That is, you don’t let go of your healthy principles, but you also focus on enjoying your vacation 100%, and in my opinion, food and drinks are part of that deal.
So how do you compromise? The idea is that you need to stay in that healthy mindset that you have been working on for a while. In your head (and that is VERY IMPORTANT!), you have to stick to the healthy person that you have started to become. Because if you get up every morning, thinking of yourself as someone healthy, you will make healthier choices during the day than if you were waking up thinking of yourself as someone who doesn’t care about wellness, about feeling good and energized, about improving blood counts, etc.
So what can you do to be in that healthy mindset? Small things actually, tiny simple things:
Every morning, as soon as you set foot on the ground, drink a large glass of water. At least 10 or 12 oz. This makes you feel clean inside, and will make you less inclined to put junk food in your stomach at breakfast. Even better, you can do that regularly during the day. Before every meal or snack, drink a cup of water. It will help you stay hydrated, which is very important when you travel, and it will help you feel better and eat better during the meal that comes right after that glass of water. Try it, you might get addicted to it!
Check out if there is a yoga or a stretching class offered at your hotel (if you stay in a hotel). If there is one, sign up for the early morning class, and take it BEFORE breakfast. If there are no classes or you are camping or in a condo, go for a 20 or 30-minute brisk walk or do some stretching on your own. Again, do that BEFORE breakfast. If you start your day with some gentle exercise and go to breakfast afterward, you won’t feel like eating heavy greasy stuff. You will be hungry, but you will feel like eating foods that are good for your body, because you’ve just done a workout that IS good for your body and you won’t want to spoil that.
Be careful though. I am not advocating a 10-mile run or a boot camp session before breakfast! First, because you need fuel for that kind of exercise and usually shouldn't do it without eating a little bit beforehand. And also because the idea here is to keep the workout gentle, so that you feel like you have done something good for your body, but it doesn't give you an excuse to eat as if you were recovering from a marathon. You see what I mean, right? Stretching, yoga, or a 20-minute brisk walk don't require you to eat more than usual. They are good activities for your body, but they won't burn many calories. If you don't feel comfortable moving around before you have swallowed something, no worries, have a piece of fruit right after your glass of water when you get up and then, head out and move!
When you are at a buffet, whether it’s for breakfast, lunch, or dinner, start by covering half of your plate with fruits, veggies (potatoes and French fries don’t count!) and/or leafy greens. Then only, you can focus on the rest and fill up the other half of your plate with whatever you want. And make sure you enjoy the entire plate! If you go for seconds or thirds, no problem. Just do it all over again. Cover half of your plate with fruits, leafy greens, or veggies and eat them first. Use the same rule for dessert. You want a Sundae? Have one! But have the equivalent volume of fresh fruit with it. And start by eating the fruit. Chances are you won’t have a second sundae, or you might not even be able to finish the first one!
If you eat at a restaurant, keep in mind that the amount of food on your plate will most likely be two times what your body really needs. Unless you eat in a very gourmet/fancy restaurant, try to only eat half of what is brought to you. Split with someone else or save half or your dish for later if you have a way to keep it cool and reheat it. Ideally, you can ask your server to put half or your order in a box before it even reaches your table. You will see, it will still be a very reasonable amount of food. If you feel like it's not big enough, order a side salad, side veggies (greens!) or a cup of fruit that you can eat as a dessert, to finish on a sweet note.
Wherever you go, take some stairs! Your room or condo is on the 10th floor? Start with 2 flights and then finish with the elevator. After a couple of days, you might be able to do 3 flights of stairs, or 4. Why not 10 by the end of the vacation? Give me one good reason why you would not take the stairs! You can’t find them? Ask at the front desk! You are too tired? Don’t worry, you will rest in a few minutes. It takes forever? Well, you are on vacation, right? The kids don’t want to take the stairs? Go on your own if you can, and enjoy a few minutes of silence :-). Otherwise, try to challenge the kids, make it a game, who can go the highest!?
I am not saying that you cannot take the elevator. What I am saying is: start with the stairs and go as high as you want. After that, you can always take the stairs to the top.
It’s always the same idea: if you have been taking the stairs every day, 3 or 4 times a day, you might think twice when the bag of potato chips starts requiring your attention. If you want to get more motivation and ideas around elevators, you're in luck! I am quite passionate about elevators and could not resist the urge to write a full article about them! Read "Elevators are killing us", there is some good stuff right there!
Try to walk as much as you can. It will allow you to see so many amazing things, to meet people, to get to places you could not see if you were driving. Walking is one of the best things you can do for your body, but also for your mind and soul. Once you start walking places, the world is yours to discover and you’ll see, you will feel much healthier. So every time you are about to take the car or a shuttle, think twice about it and see if maybe you could walk instead. And make sure you incorporate some easy hiking into your vacation schedule. Of course, if you can, try to also swim, jump, dance, rent a bike, paddle board, etc… And don’t forget to always bring water with you!
It’s YOUR vacation and you deserve to enjoy it however you see fit! Have fun doing things, eating things, and drinking whatever it is you are drinking. Just use the 5 tips above to remind yourself at all times that you are a healthy person and that you make the right choices for yourself. If you think like that healthy person you have started to become, it will make a difference in what you end up eating and drinking. And most importantly, it may make a difference in the quantities you will end up eating and drinking. So just relax and give yourself some slack. And I am going to do the same when I go on my own vacation, while staying true to who I am and what I love.
If you are worried about an upcoming vacation or have specific questions about what to do to stay healthy, contact me, I’d be happy to hear from you! You can also request a FREE Introductory Consultation so that we can chat right away.
If you want continuous support with your health goals, join me on Facebook. You will have access to weekly tips, challenges, strategies, and lots of FREE resources to support you in your health quest. And of course, if you are ready to change your lifestyle for the better but don't know exactly where to begin, contact me and we will get you started!
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