Long weekends and holidays are a great time to give yourself a well-deserved break from the work week. And while they’re supposed to be a time for you to relax and unwind, oftentimes the thought of a bikini or eating right can make you worrisome and apprehensive about staying on track with your nutrition and fitness goals.
Whether you work hard on your fitness and nutrition all year long or have just begun your fitness journey, an upcoming break can be an extremely tempting time to jump ship from your healthy eating habits and overindulge. Don’t go swimming just yet! There are ways you can avoid temptation and prepare yourself. Failing to prepare yourself is preparing to fail. So lets set ourselves up for success before we go!
Pack foods you like
- fresh fruit
- raw veggies
- protein bars
- protein powder in a shaker cup
- dried fruit
If you are eating out or staying in a resort combat the issue of not knowing what you are going to eat to stay on track ahead of time. Search the restaurant online, many times the menu is posted online, so you can identify the menu choices that work for you and the ones to avoid. And make smart swaps. If you are going to visit family or a destination where there are bound to be meals that are unhealthy and not what you normally would eat or eat if you are on a plan to lose weight, opt for fresh, grilled or fresh dishes. And, don’t feel bad requesting nutritional needs with your server. Asking for salad dressing on the side or substituting steamed vegetables for the usual sides like mashed potatoes are more great ways to reduce the caloric composition of your meal.
Don’t Skip Meals
Many times when we are on the go all day, going from site to site or kicking back on the beach we forget to eat! This might seem harmless, but skipping a meal can easily lead to consuming too many calories at your next meal. Keeping your hunger in check is key, so pack a few of your favorite snacks. If you really want to keep things on point and avoid binges or cravings, a good recommendation is to eat every 3-4 hours. If your goal is to add lean body mass, making sure you are eating enough snacks and meals, even while on the go, to support your calorie goals.
This one is a major miss! Many people as it is don’t drink enough water on a daily basis. Traveling can dehydrate you – believe me I know all too well the pain and suffering of not staying hydrated traveling. Staying out in the sun longer than your body is used to can also dehydrate you. When you don’t take in enough fluids, it’s easy to mistake dehydration for hunger. Even the slightest bit of dehydration can cause you to believe you need food when, in reality, you just need some sweet H2O.
I recently read a survey stating that up to 63% of people get sick or go off their fitness goals while on holiday or on a break, and the majority of these were totally preventable. Nothing is worse than having to miss out on wherever you are traveling, because you haven’t kept your promise to yourself or have not been prepared. Luckily, dooming yourself is not a given! It is a choice and if you take the right steps before and during your trip, you can enjoy a healthy and energetic vacation without worry.