6 Tips to Minimizing Weight Gain While on Vacation

6 Tips to Minimizing Weight Gain While on Vacation

From my personal experience as a coach, the time where I tend to see people put on unwanted fat the most is on vacation…because they go into it with the mindset of “It’s vaca and I deserve this”.

Take that approach every year, on every trip whether its a short weekend get away, a quick business trip, or a week at the beach, and at some point down the road you’re going to have 20, 30, 40+ extra unwanted pounds on you.

But what if I told you it’s possible to enjoy yourself without gaining all the excess weight? That was my personal goal this past week while in a foreign country and I’m feeling pretty good about how I did.

1. Don’t diet hard beforehand. When you diet on low calories, your metabolism eventually adapts to those lower calories, which then means the excess cals you enjoy on the trip are going to have an even greater effect on you (that’s why it needs to be a lifestyle).

A few weeks before we left I had a moment of mental weakness and considered dieting a bit for the trip, but I’m so glad I didn’t. Because I’ve been reverse dieting over the last few months, my body was already used to taking in a good amount of calories, which made it so much easier for me to eat higher calorie foods and not see negative side effects.

2. Take. Protein. With. You.
Protein is THE hardest macro to find on vacation, and unfortunately the most important one. We took 1 full jug of protein powder that hadn’t even been open yet, and between the 2 of us we finished the last scoop on the day we flew back (I had roughly 2 scoops per day, one for breakfast and one late in the day). We also packed enough quest bars to have 1 per day each (the high fiber count in these was a huge help as well).

3. To add to the above, still try to get a main source of protein in every meal. Protein slows down the digestion process for carbs & fats which not only allows you to stay fuller longer, but also helps your body use all of those calories much more efficiently. I typically eat 150g of protein a day, but my goal here was to try and get at least 120g. (again, having my nutrithority protein powder on hand was a life saver).

4. Have less meals per day than what you’re used to. For me, I’m used to 5 meals per day. So what I did was I had only 2 big meals per day (+ my 2 shakes & quest bar), because I knew those meals were going to be much higher in calories than what I’m used to.

5. “Splurge” once per day, instead of every meal. If you have pasta at lunch, don’t order dessert after dinner that night. If you’re planning to have pizza for dinner, go lighter for lunch such as a chicken wrap with lots of veggies.


6. Go somewhere where you walk a lot, and take the scenic route. This was zero problem in Europe, as we walked almost everywhere. I lifted weights only 1 time (nothing strenuous though), but the insane amount of walking I know saved me without a doubt.

There is a very fine line between “I’m going to relax and enjoy myself” and #YOLO. If you know me, you know I love my wine, French Macaroons and pizza. I had all of the above on my trip in plenty amounts, but I also had my protein and got my exercise in too.

It’s. All. About. Balance.


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