The Busy Mama’s Guide to relaxing on a family vacation without gaining weight or spending extra time planning & prepping
Family vacations, they’re supposed to be fun and relaxing, but if you’re a mama you know that this isn’t always the case. When you’re stressed about traveling, entertaining your kids and packing for everyone in the family, you don’t also want to be worried about is gaining weight while you’re on vacation.
I used to stress about all the food I was about to eat and how I could avoid gaining weight when I went on vacation. It almost ruined my vacations! But, I’ve learned five strategies that help me relax and enjoy my vacation without worrying about my weight. Plus, they don’t take a lot of extra planning because mama does not have time for that! Here are the strategies I use and suggest to my clients to help them avoid vacation weight gain!
1. Start your day with a high-protein breakfast
Eating a healthy breakfast that is high in protein is the best way to start your day, especially if you’re on vacation! The food we put in our bodies first thing in the morning will affect how we eat and the cravings we have for the rest of the day.
I like to tell my clients to eat the same breakfast that they would have if they were home. If you don’t start your day with donuts and pastries at home, then don’t do it every day on vacation! Instead, have a bowl of greek yogurt or eggs and maybe just one pastry on the side!
Most of the fun foods we want to eat when we’re on vacation are lower in protein, so if you start your day off with a hearty serving of protein you can have more of those fun food throughout the day.
2. Plan to eat out only one meal each day
The great thing about going on vacation as a mama is that you usually eat out and don’t have to cook or clean up! However, fast food and restaurants don’t have balanced menus. When we eat out we typically consume less protein and more fat and carbs. Eating fats and carbs isn’t a problem, but we must have that protein if we want to avoid a lot of weight gain!
Instead of just eating whatever you want all day, do a little bit of planning ahead to make sure you get the fun foods and still have a balanced diet.
Decide what you’re going to have when you do eat out and then plan your day around that meal. If the meal that you eat out is higher in one macro (carbs, protein or fat,) then you can balance it out by eating foods that are lower in that macro the rest of the day.
Being mindful of your food for the whole day will help you avoid overeating and extra weight gain!
3. Drink, drink, drink your water
We should already be drinking a good amount of water in the summer to combat the extra heat, but it’s even more vital to drink water when we’re on vacation.
First of all, vacations are usually in warmer climates, which means we’re going to need the extra water to stay hydrated. If you’re spending more time out in the sun, then you absolutely need to be drinking extra water! I have a guide to how much water you and your kids should drink daily, that you can check out if you want to help avoid dehydration for you and your family!
Second, we often mistake thirst cues for hunger cues and we reach for quick-to-digest carbs to curb that “hunger.” Instead of reaching for food, grab a glass of water. If you’re still hungry after a glass of water, then opt for a whole-grain carb with some fat and proteins to curb your hunger.
Third, when we eat out more or have fewer home-cooked meals, we typically ingest more salt. This extra salt can cause bloating and water retention. If you want to feel more comfortable in your clothes or swimming suit, make sure you balance that sodium out by drinking extra water!
4. Make time to move your body
The more you move around, the more calories you burn. It’s a very simple formula. If you’re eating a lot more than you normally do, then make sure you’re using that extra energy and get out and have some fun!
I’m all for a good hotel gym workout, but you don’t have to do a traditional workout in order to move your body while you’re on vacation!
Going swimming, hiking or exploring a new place on a bike are all great ways to move your body without spending your whole vacation in the gym. Going out on a physical adventure is something the whole family can enjoy! Ask your spouse and kids what kinds of things they’d like to do and plan a physical outing that gets everyone moving!
Plus, getting your kids out and moving will wear them out so you can enjoy an hour or two of quiet time while they nap!
5. Enjoy food without overeating
You were probably taught from a very young age that you needed to finish all of the food on your plate, but I want to give you permission right now to stop believing that!
Your body tells you when it’s full for a reason! It’s telling you that you need to stop eating because it has all the energy it needs! You do not have to keep eating once you feel full! Even if you spent a lot of money!
Ask for a doggy bag. Take it home and enjoy it when you’ll actually enjoy it instead of feeling gross and heavy and too full!
If you really want to eat something, like dessert, even if you’re full then take a bite or two and be done. Sometimes we want the flavor of something or want to taste it but we don’t necessarily need the full thing! Splitting food or taking just a few bites can satisfy the craving you have without any guilt or regret about eating something you didn’t necessarily want or need!
Remember mama, you should enjoy your vacation! You don’t need to stress about every piece of food you eat! Being mindful of your choices is one of the best things you can do to avoid vacation weight gain. And if you need help getting back on track after your vacation I have another blog post that can help you regain control of your nutrition!
If you want to learn more about managing your food when you’re on vacation or at home, then let’s chat! You can learn all about balanced eating and get specific advice for your circumstances in the Macros Made Easy program!
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