Jun 8, 2015

10 Tips How to NOT Gain 5lbs on Vacation This Summer

Metro Detroit Mommy Blogger Theresa Walker - BeachBody Coach

Vacation season is the hardest time of the year other than Christmas, to NOT gain 5lbs in under 2 weeks! Between sitting in the car for long drives with a bag of chips in the console, eating out for nearly every meal and splurging on ice cream in the afternoons, it can be an absolute pitfall for anyone trying to fit into their bathing suit. However, there are some things I have incorporated into my vacation time that have me staying at the same weight after vacation, as I was before I left. I hope some of these ideas can help you too, while still enjoying your vacation, but also not coming home feeling guilty and bloated.



1. Pack healthy snacks for the car and on-the-go: Nuts, granola bars (the kind with some protein and fiber), canned tuna, sunflower or pumpkin seeds, dried/fresh fruit and cut up veggies. If you have a cooler, yogurts and string cheese. If you have a desire for something salty and crunchy: flavored rice cakes are great, Lentil Snaps (http://harvestsnaps.com/products/lentilsnaps) , Trader Joes Kettle Corn flavored popcorn chips or Skinny Pop pocorn. Just remember portion control and watch the fat content.

2. Make one meal a day a salad. And make sure it’s not topped with too many high-calorie items, but make sure it does have some protein like chicken to keep you fuller longer. Don’t forget to dip your fork in the dressing instead of pouring.

3. Drink Water. You might normally love a coke with dinner, but saving on liquid calories can really add up. Also keep bottled waters in the car and for trips to parks etc, that way you aren’t stuck with pop or slushies as your only options, plus you are saving $.

4. Skip a dessert, get a child’s sized one or share. We all love ice cream in the summer, but instead of a large cone, just get a small. Also, many times I’ve found a child’s size is perfect, since most places give you ginormous portions. Or, if the kids are used to getting an ice cream or snack every afternoon, skip a few days and grab one of your healthy snacks instead. If you skip 3 out of 7 days, you could be saving as much as 1,500 calories, easy!

5. Sub out your fries or potato for veggies. ASK your server for other options, most times they will accommodate you. If you skip the high in fat and calories fries 4 out of 7 days, not only are you keeping up with your veggies, you’re also saving upwards of 2,000 calories!

6. Eat your fruit and veggies first. You’ll fill up on healthier options. Skip the bread.

7. Fit in activity where you can. It’s easiest to do this when you take this into account when you pick your destination. Finding a location where you may have the chance to do some walking or hiking is perfect. Some cities have biking tours. Go swimming. Chase the kids and play. Choose a hotel with a fitness center. If there’s no fitness center or pool, you can always wake up ten minutes earlier and do some basic exercises in your room- sit ups, push ups, planks, jumping jacks, squats, lunges, side planks, running in place, high knees, various styles of crunches, skater jumps etc. If you have internet access check out www.fitnessblender.com (it’s FREE)

8. Bring your own breakfast or pack a lunch. This can save you huge in the calories department! Whatever you are eating where you know the *exact* calorie count, can be key. Most hotels now have a mini-fridge, you can stock it up with greek yogurts and hard boiled eggs. If you have a microwave bring a few fast cook oatmeals in a cup. Don’t forget the fruit- by getting it in early you are sure to get your serving for the day! If you have a protein drink you like, bring that and your shaker cup and mix and go. Cereals are easy as well. For lunch, pack as you would for a trip to the zoo or a school day for the kids. Deli meats, fruits, veggies, cheeses, crackers, nuts etc. By packing a lunch instead of stopping at McDonalds 3 out of 7 days, you can be saving nearly 3,000 calories. Even if you eat a small bag of chips for lunch, the calories and fat are much less that than a medium fry at any fast food restaurant.

9. Remember that vacation is not an excuse to over-indulge every day. It’s vacation, indulge once in a while, but every calorie still counts, even when you’re having fun! If you keep this in mind and make smarter and healthier choices 2 out of your 3 meals, you are going to wind up ahead.

10. Make it a family affair. If you talk with your significant other and your kids about making healthier choices while on vacation and do it together, you’re much more likely to stay on track. It’s much easier to make healthy choices together as a group. If your kids aren’t eating ice cream every day, you won’t be either. If you tell your husband you are going to try and have a salad every day, he may be able to help keep you accountable. If you all choose to order a salad in lieu of fries, you aren’t smelling them your entire meal. If that’s not possible, get a basket of fries for the table to split, you’ll also be splitting calories. Same with dessert, sometimes one or two spoonfulls is enough to satisfy that craving.

Yes, vacations are for relaxing, having fun and just enjoying life- which includes good food. But, there’s no reason why you can’t enjoy some good food in moderation while staying active. I guarantee when you come home, you will be much happier that you did and I’m sure you will still have just as many fond memories and just as good of a time!

Theresa Walker

Theresa is a wife and stay at home mother of 2 energetic boys, DJ (8) and Aiden (5). She has a bachelors in Communications and prior to being a mother she worked at Better Investing magazine in advertising and as a Corporate Account Manager. These days she is fortunate enough to spend time with her boys checking out all of the local fun there is to be had. She and her family love to travel. She is also active in a large online mom's group through Facebook that she started called Planet Mom. She enjoys being active and one of her proudest accomplishments was running the Detroit Half Marathon as well as the Romeo to Richmond Half. In her free time you can find her running or biking through Stony Creek. Or curled up on a couch with a good book and her cat in her lap. She recently became a BeachBody Coach, so that she could share her love for health and fitness with others to help them reach their personal goals. You can find her Facebook page at Inspired Health & Fitness. She considers herself a "Fit Foodie" and loves trying new recipes, experimenting and new restaurants around town. She hopes she can share some of her tips for healthy eating and exercise for busy moms and Metro Detroit Mommy Fans.

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