How not to gain weight on vacation

Here it is, the long-awaited vacation! Suitcases are packed, you caught a good moment and managed to buy tickets to Phuket on Kupi.com (or any other wonderful place), and you’re already mentally lounging by the pool. Ahead are weeks of relaxation, sun, new experiences and… it. His Majesty the “buffet”.

Vacation is a trap for our figure. We relax, disrupt our routine, try new things, and often overindulge in “free” cocktails and desserts. As a result, returning home, we bring back not only souvenirs, but also 2–3 extra kilograms, which cause panic and the main question: “what to do after vacation?”.

But can you fully enjoy your vacation and not gain weight? Absolutely! The main thing is not to forbid yourself, but simply to approach your vacation consciously. Here are some proven tips on how not to gain weight on vacation.

Battle with the Buffet: How to Conquer All Inclusive

The “all-inclusive” system is the main enemy of your waistline. It’s built on the illusion of abundance and provokes us to try everything at once. Our task is to outsmart it.

• The “small plate” rule. This is the golden standard. Instead of a huge dinner plate, always take a dessert plate. You physically won’t be able to put much food on it. This simple psychological trick will make you get up more often if you want seconds, and 90% of people are too lazy to do that.
• First — reconnaissance. Don’t grab a spoon as soon as you enter the restaurant. First, walk around the entire buffet. Assess the assortment. Choose what you really want to eat, instead of throwing everything onto your plate as you go.
• Start with fiber and protein. Your plate should consist of 50% vegetables and greens. They will create volume in your stomach and give you a feeling of fullness. Fill the second half with protein (fish, chicken, grilled meat, eggs) and only then, if there’s still room, with complex carbohydrates (rice, pasta, potatoes).
• One dessert. Yes, they look beautiful. But they are usually very high in calories. You don’t need to try all 15 types of pastries. Choose one, the most desired. Eat it slowly, savoring every bite.

Drink Right: Water is More Important Than Cocktails

Our body often confuses thirst with hunger. In a hot climate, we lose a lot of fluids, and it seems to us that we are constantly hungry.

• Start the day with water. Two glasses of pure water 30 minutes before breakfast will kickstart your metabolism and help you eat less.
• Always carry a bottle. Keep a bottle of water handy on the beach, on excursions, by the pool.
• Say “No” to sweet drinks. Packaged juices, sodas, and iced teas at the bar are liquid sugar. They don’t quench thirst, but only stimulate appetite and add hundreds of empty calories.
• The alcohol trap. A “Pina Colada” cocktail can contain up to 600 calories — that’s like a full meal. If you want to drink, choose dry wine or dilute it with water. Try to stick to the “one-to-one” rule: after each alcoholic drink, have a glass of pure water.

Movement is Life (Even on Vacation)

“I’m on vacation, I want to lie down” — an understandable position, but it’s precisely what leads to weight gain. You don’t need to run a marathon, but maintaining minimal activity is vital.

• Walk more. Vacation is the perfect time for walks. Decline a taxi if you can walk to the restaurant or attraction. Use the stairs instead of the elevator in the hotel.
• Swim. You’re by the sea! Swim properly: 30–40 minutes of active swimming burns a lot of calories and strengthens all muscle groups.
• Active entertainment. Instead of lying on the beach all day, play volleyball. Rent a kayak or a SUP board. If you’ve come to a city (for example, found affordable tickets to Istanbul), organize a walking quest through the hills and old streets.
• Morning exercises. Just 15 minutes of simple exercises in your room or on the balcony will help your body wake up and set your metabolism to work correctly.

Try New Things, But Wisely

One of the main joys of travel is new food. You don’t need to give it up!

• Eat like a local. Avoid familiar fast food or “understandable” dishes at the hotel. Explore local cuisine. As a rule, traditional food (for example, Mediterranean or Asian) is based on fresh products: grilled fish, many vegetables, local fruits. This is almost always healthier than a burger and fries.
• Champion’s breakfast. Don’t skip breakfast, but make it protein-rich. Omelet or scrambled eggs, Greek yogurt, some cheese and vegetables will keep you full until lunch and help avoid unhealthy snacks.
• Listen to yourself. Eat when you’re hungry, not when “everything is paid for” or because it’s lunchtime.

What to Do After Vacation

So, you’re back, stepped on the scales, and saw +2 kg. What to do after vacation?

1. Don’t panic. Most of this weight is not fat, but water. Alcohol, salty food, long flights — all of this retains fluid in the body.
2. Don’t go on a diet. There’s no need to arrange fasting days on kefir or buckwheat. This is unnecessary stress for the body.
3. Just get back into your routine. Start drinking your usual amount of water (water, not juices). Return to your usual diet: simple meals, more vegetables, less sugar and flour products.
4. Restore activity. Return to your usual workouts or simply start walking more.

A couple of kilograms gained on vacation usually disappear on their own within one to two weeks after returning to normal life. The main thing is not to blame yourself, but simply to smoothly re-enter your usual rhythm. After all, vacation is primarily about pleasure and resetting, not about fear of food.