It is nearly summertime and school is almost out. That means one thing – vacation time! Everyone will be flying or driving to those destinations they have been daydreaming about for the past 6 months. Whether it’s a beach vacation, a backpacking trip to Europe, a local day trip or even if amusement parks are more your thing, it’s always a good idea to be prepared.
Many people live by the notion of eating anything and everything on vacation, because hey, you deserve it, right? Restriction sucks, but so does gaining 5 pounds in 5 days and feeling like crap. That’s why the key is to create healthy habits, not restrictions.
Bring Your Own Snacks
You never know what kind of snacks the hotel will offer. If you have your own filling and nutritious snacks with you, it will be easier to say no to junk.
Try packing fresh veggies, fruit, almonds, raisins, or other small portable snacks that are easy to store and don’t take up much space. Not only will healthier snacks help to keep your eye on the prize, but you won’t spend as much money on unhealthy options.
Similarly, plan for at least one healthy meal per day in your room. You can pack individial oatmeal packets (not the flavored, sugary ones – instead, try these), fruit or english muffins with jam. Other grab and go options include cottage cheese, deli-cut slices and greek yogurt, carrots, peppers, celery and cherry or grape tomatoes.
If you prefer room service, check out the menu ahead of time. There is usually an option for a build-your-own omelet or plate of sorts. Eggs are a great way to hide veggies. I order an egg white omelet with onion, bell pepper, spinach and feta.
Start With Breakfast
Make sure you eat a healthy and filling breakfast. A great option for breakfast is 50% protein (filling + satisfying) and 50% healthy carb (energy sustaining). I have found that this is actually a great way to stay full until lunch, along with lots of water! My goal is to drink at least 16 oz of water before each meal. Choose a bottle that essentially tracks your water intake for you, like the ones below.
If you have a kitchen where you are staying, I have a great recipe I use to make healthier pancakes. They are delicious, filling and guilt-free. Oh, and they take just minutes to whip up, so you can get on with your day!
To make: combine one mashed banana with 2 eggs, lightly beaten. Add a tsp of vanilla and a little cinnamon if you prefer. Heat a griddle and spray with nonstick cooking spray. Pour the “batter” onto the griddle and flip after about 2 minutes. Makes 4-5 pancakes. As shown in the picture above, I top mine with Chobani greek yogurt and berries. Recipe is from 2BMindset.
Don’t Skip Your Workouts
Even if your hotel doesn’t have a gym, commit to getting at least 20 minutes of exercise each day while on vacation. There are many streaming services out there like Tone It Up and Beachbody, but you do not have to pay for a service. Get on YouTube and type in “quick at-home workout”. You will find options that don’t even require equipment, so lose the excuses.
Put on your sports bra and leggings, prop up your iPad or phone and get it done. If you prefer a workout with weights, hit up the hotel gym. Continuing your workouts while on vacation will not only help you to make healthier choices, but it will give you mental clarity as well. You are likely to feel less guilty than if you were to skip out of your workouts; you will never regret exercise.
I have also found that sticking with an exercise routine while on vacation helps me to ease back into my routine at home, after vacation. If taking your own equipment is an option for you, then I encourage you to do so. My must-haves, which are light and portable, are shown below.
Those particular slides and bands are my personal preference, as I have used them for over a year now. I have tried many other brands of each, and none compare to the quality. The bands pictured above are thick and do not roll, until many others.
Get Enough Sleep
This shouldn’t be a difficult task, as you are likely doing a lot of walking and moving throughout the day, but getting 7-8 hours of sleep per night will help you to stay energized for the next day and replenish your body. This also aids in weight loss.
Rest is essential for your overall wellbeing and will certainly be a mood booster as well. You want to feel your best on vacation. Not only does keeping a consistent routine keep your body (and mind) happy, but you will just feel better and enjoy your trip so much more than if you were dragging your feet due to lack of sleep.
Let Go Of The Guilt
Understand that life happens and you can still eat the foods you love most. Figure out what works for you and do not feel guilty about it. If you are going to dinner and know you are going to treat yourself, have a small snack before, or skip the appetizer.
The struggle is all mindset. When you choose to take control over your own habits, only then can you truly be satisfied and free of guilt. Know that one meal, or even one whole day, will not derail your weightless efforts and progress. Try tracking what you eat and how much water you drink so you can look back on the days that go more smoothly and repeat. The more detailed you are in your tracking, the more self-reflection you can do. Taking control will help you feel more empowered and disciplined to stay on track during vacation, and every day after.
Get your free printable tracker here.
Do you have any tips for staying on track while on vacation? I’d love to hear them!