So your going on holiday and you you’re beginning to stress about putting on weight and undoing the months of hard work you have put in before you get there.
What do you do?
Well first things first! DON’T stress! At the end of the day it’s a holiday! Relax and enjoy yourself! If you’re going to stress out what is the point of you even having one.
In truth at most you are only going to put on a couple of lbs if that, after all it takes 3500 calories above your maintenance to put on 1lb of fat. Think about it, that means if your maintenance calories is 2500 for example, that means to put on 1lb, you must eat 6000 calories! in one day! And it is unlikely you are going consume that much every single day of your holiday so don’t sweat it.
Whilst we are on the topic of sweat, I’m a lot of the extra lbs your going to gain is going to simply be water weight, remember alcohol is basically carbs and cause water retention, for every gram of carb you consume your body can hold an extra 2.7g to 4g of water! So on 300g a day of carbs that means you could potentially hold onto 1.2kg of water, and this will quickly vanish once you get home and return back to your old routine and diet habits. So in the grand scheme of things if you go away for a week, then the damage you are realistically going to do is minimal.
Also stress, is NOT great for weight gain, the raising of a stress hormone called cortisol can further increase water retention and fat storage on the mid-section, so if you need any more reason to chill out on holiday then that is it!
Ok so we have tackled the stress aspect and put into perspective the reality of how much “damage” your going to do on holiday, now let’s discuss the steps you can take to mitigate them whilst your away.
Firstly, stay active! If you can get to a gym great! But even if we have the best of intentions to go, whether it be a local gym or the hotel gym, the likelihood is we probably wont, maybe once or twice but not regularly. So what can we do instead, we the simple thing is to walk, and this is something you will probably be doing a lot of anyway! Steps add up and these will burn calories, you will probably find in reality you will be doing more walking on holiday than you do when you home anyway! So that is a great first step in minimising the effects of the “holiday diet”.
The next is to “try” and track your food, don’t fall out of this habit, at the end of the day a “best guess” will give you’re a rough idea, and is better than having no idea at all. I’m not saying to not enjoy your food, what I am saying is simply just keep an idea of what you’re eating, you will probably realise that is isn’t even as bad as you think!
Another good one is to get involved! A lot of holiday have great active events you can take part in, whether it be hikes, water sports, dancing, whatever take part! All these things will help burn those calories!
Try to get a workout in when you can! This is simply to keep up the habit, whether it be a hotel room workout, beach workout, early morning run. Doing something will be better than nothing, and keeping up the habit will make it so much easier to go back to the gym when you get home. One of the hardest things about a holiday isn’t the holiday but the effects after, breaking a routine for more than 3 days can make it very difficult to get straight back into it when your home. So doing your best to keep it up whilst away means you don’t skip a beat when you get home, and can get back on track quicker and keep chasing your progress.
But remember the most important thing about your holiday…. ENJOY it, have fun! That’s what its therefore, live, make memories and don’t stress! After all you have the rest of the year to stress out ;)