16th May 2019

six ways to maintain your weight on holiday

Going on holiday poses a challenge for many people who are currently on a FAT LOSS journey, or who have slimmed down during spring, ready for their summer hols!

I always advocate Fitness and health, should be looked at as a lifestyle and not just a 6-8-week short term blast before a holiday.

So, even with a little overindulgence, following these 6 easy and simple tips should have you arriving home without any excess baggage!

Plan ahead

When traveling, pack protein-rich power salads, fruit and ­protein bars. You’ll resist the temptation to buy ­high-fat, fast food – and also save a few quid.

It’s also a great idea to stock up on bottled water and some healthy snacks at the local supermarket, to keep in the hotel room or apartment. Unsalted nuts and seeds, wholemeal high-fiber crackers and hummus, rice cakes and peanut butter for when you get peckish between meals.

Be Mindful

Just because you’re on holiday it’s not mandatory to have a full English every morning!

Don’t assume a Continental breakfast is better: one all-butter croissant has 225 calories and 13.5g of fat without butter and jam.

Opt for some protein, like boiled or scrambled eggs, or an omelette.

Or some fresh fruit, greek yoghurt and a sprinkle of oats or seeds

Portion control

All-inclusive holidays can mean endless buffets of tantalising food, so it’s important to be mindful.

Look at what’s there first, and then plan out your meal. Decide what you’re eating and ignore the rest. The salad bar is a good starting place, fill half your plate with salad or vegetables, then select a lean protein (fish, turkey or chicken). complete your meal with some complex carbs (brown rice, quinoa).

Enjoy the fresh fish – Yum. Don’t be afraid to try more unusual fish such as crab, lobster, monkfish, mussels, oysters, king prawns, ­sardines, swordfish, and red mullet.

Picking a side plate is a great idea to enforce portion control,

and in this instance, I advise you to use your hands!

Use the size of your clenched fist as a measurement for carbohydrates (rice, ­potato and pasta)

For protein (fish, meat, tofu etc), use the size of your palm as a measurement

For fats, use the knuckle to the top of your thumb.

Intermittent Fasting

Intermittent fasting requires you to eat and fast (not eat) for set periods of time, which can help with calorie control. For example, 16:8 which is the most popular set up would mean eating within an 8 hour period 12:00 – 20:00 for example.

So effectively just by skipping out on your breakfast, which will keep your daily calories in check for the day, without having to be overly restrictive.

Of course, you could still eat everything in your sight and over consume but the likelihood is that this will work in your favour.

Be Alcohol savvy

Of course, just like the food, the drink is a major factor of an unforgettable holiday experience. However, it doesn’t mean you need to drink alcohol all day, every day!

The empty calories in ­alcohol don’t satisfy your appetite and make you more likely to make bad choices.

Try adding soda to wine, have spirits with low-calorie mixers and be careful of the cocktails – A pina colada contains more calories than a Big Mac! so swap cream-based cocktails for a cool Martini instead.

Alternate ­alcoholic drinks with water. It’s a good way to avoid overdoing it and stay hydrated, while also reducing your calorie intake.

Delay starting on the booze until 3pm (or later). As a general rule, the longer you wait until your first drink, the less you’re likely to drink overall in the day.

Or set yourself a (sensible) drink limit. Not easy I know, but it works!

And of course, stay hydrated by drinking 3 liters of water per day

Keep Active

While it’s important to rest and ­rejuvenate, it’s also a great idea to keep your body moving!

You could dedicate yourself to a few daily laps of the pool, or get involved in a game of water polo.

20-30 minutes Bodyweight training on the beach or in your hotel room

Morning and/or evening walks along the beach

Hire a bike to go sightseeing. Cycling tours are a brilliant way to explore your surroundings

And of course, hit the dance floor in the evening.

In conclusion

Implementing even just one or two of the suggestions above will help you find a balance between relaxation and indulgence, whilst keeping things under control.

It’s important though upon your return to get straight back into your training, and cut down on the booze!

I find abstaining from alcohol for 1 -2 weeks upon returning just nips that habit of daily drinking in the bud, so you can quickly get things back on track instead of continuing the holiday mode for another 2-3 weeks and piling on the weight.

Now go and have an amazing holiday and create lasting memories with your survival guide well in place!