What Happens on Vacation Stays On Your Thighs

By Betty Murray

You’ve been saving up for your summer vacation and working hard on your beach body, now it’s finally time to pack your bags and get out of town. Even if looking good on the beach has been your goal the last few months, you still want to look good when you get home.

Don’t let all your hard work go to waste when you go on vacation. Stay fit and trim while enjoying yourself with these six tips to avoid weight gain on vacation:

  1. Stay active. Even if you’re looking forward to a few days of pure relaxation, take some time each day to get out and see the sights while you’re on vacation! Incorporate exercise into your vacation experience. No need to hit the hotel gym if you stay active with walking tours, biking sightseeing, hiking and swimming!
  2. Plan meals and restaurant locations ahead of time. Before you head out, search the web for restaurants near your vacation location. Print out menus and highlight healthy options. The more you plan ahead, the less likely you’ll be to indulge in the high-fat, high-calorie options. Sharing meals is another way to cut cost and calories when eating out.
  3. Pack healthy snacks. Whether traveling by plane, train, or automobile, pack some healthy snacks to take along on your journey. For tasty treats on a budget, shop the bulk bins at Sprouts for a variety of dried fruit and nut mixes to pack.
  4. Shop local markets and cook your own food. If you’re vacationing in a home or suite with a kitchen, take full advantage of the opportunity to prepare your own meals. Eating at least one meal in each day will save on calories, but it will also save you money. No cook top in your room? No problem! Stock up on non-perishables like whole-grain bread and nut butters, protein bars, and fresh fruit for a quick and healthy in-room meal.
  5. Indulge in moderation. Whether you’re on vacation to simply relax and get away, or are looking for an adventure and up for trying new things, a little indulgence on your vacation won’t hurt you. But remember, everything in moderation. Plan ahead and know at which restaurant you plan to “indulge,” rather than giving into a little indulgence at every meal.
  6. Go easy on alcoholic beverages. Though refreshing, alcoholic drinks pack quite a punch when it comes to calories. Limit your alcohol intake and sip on cucumber or lemon-infused water, iced tea and other low-calorie drinks instead.

Betty Murray, CN, HHC, RYT is a Certified Nutritionist & Holistic Health Counselor, founder of the Dallas-based integrative medical center, Wellness and founder of the Metabolic Blueprint wellness program. Betty’s nutrition counseling practice specializes in metabolic and digestive disorders and weight loss resistance. A master of the biochemistry of the body, Betty teaches her clients how to utilize nutritional interventions to improve their health. Betty is a member of the Institute of Functional Medicine and the National Association of Nutrition Professionals.



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