Vacation season is here and this can mean disaster for people who are trying to lose or maintain their weight. Just being out of your regular routine can cause havoc. But trust me, it is possible to enjoy summer and stick to your plan. Here are my top 3 holiday survival tips:
1. Plan Your Meals
Take control and plan meals & snacks ahead of time if you can. Setting aside just 1 hour a week to plan will help ensure that you have healthy meals prepared and that the fridge (or cooler) is stocked with lots of healthy meals & snacks to avoid temptation.
Regardless of whether you are at home or travelling, you want to be eating a balance of lean protein, fruits & vegetables, and whole grains. Make homemade burgers instead of store bought ones, have turkey, chicken, or veggie dogs, instead of the high fat hot dogs.
If you are eating out, try and research places before hand – have a look online at their menus and try to pick a restaurant that has some healthy options. Be careful of the portion size, these often tend to be bigger than you need and remember, you can always take a doggie bag home for lunch the next day!
Drink more water! Water retention can add extra weight and can be a sign you are dehydrated and your body is holding on to water for fear of becoming further dehydrated. It is also a sign that you may have too much sodium in your body and drinking more water will help flush this out.
Dehydration is often mistaken for hunger, so before reaching for that next snack, think about when you had your last drink of water. Be aware of the following signs as this is your body’s way of telling you that you need more water:
On average, we need about 2 litres of water each day to stay hydrated. Plus, if you are drinking alcohol, remember one glass of water for every alcoholic drink! To calculate the amount of water you should be drinking, divide your body weight (lbs) by 2 and this will give you the number (in ounces) of water you should be drinking each day.
3. Limit Your Treats
I don’t want you to feel deprived when you are on vacation or at home during the summer but this is a time when people often over indulge. Try to limit yourself to 1 treat a day (this includes those campfire S’mores!).
Here is one of my favourite recipes for a healthy summer treat:
- 2 cup frozen strawberries
- 2 small bananas (chopped)
- 1 cup plain Greek yogurt
- 1 tbsp raw honey to taste (optional)
Put the first 3 ingredients in the blender and blend until smooth. Taste and if sweet enough, don’t add the honey (extra calories). If adding the honey pulse for 10 seconds to thoroughly mix, then pour into 6 popsicle molds, place into the freezer for 3 hours or until frozen solid.
Now there is just one last tip i want to add to help you survive the summer holidays and that is to sit back, relax and enjoy every second.
Melanie Grime RHN