Taking a holiday is a wonderful way to unwind and recharge, and it’s an important aspect of overall wellness. However, for many, it can also be a time of anxiety about potential weight gain and falling off the health wagon. In today’s blog, I want to share some insights on how you can enjoy your holidays without worrying about gaining weight. By embracing active holidays and making smart food choices, you can return from your vacation feeling rejuvenated and healthy. Not only will you expend more calories while on holiday, but you’ll also feel less stress and sleep better.

 

Embrace Active Holidays

Planning destinations with natural beauty is a fantastic way to stay fit and healthy. Whether it’s hiking in the mountains of New Zealand, cycling through the scenic routes of Portugal, or participating in water sports in Goa, integrating physical activities into your holiday plans can make a significant difference to your health and sleep. These activities not only keep you moving but also allow you to experience your destination in a more immersive way. They target everything you need for a regulated circadian rhythm, such as spending your day in sunlight and being active. That in itself is a huge win for the body.

 

Ideas for Staying Active:

  • Explore on Foot or by Bike: Choose walking or cycling tours over taking a cab to explore the local area. This not only keeps you active but also provides a unique perspective of your destination. Pack a pair of comfortable gym shoes that provide good arch support and protect your ankles on uneven surfaces, and consider a CamelBak backpack for hydration and snacks.

 

  • Join a Class: Many holiday destinations offer yoga, Pilates, or bootcamps. These can be a fun way to stay active while learning something new. Even if it’s something you’ve never tried before, give it a go. Inform the instructor that you are new, and they will provide instructions on how to scale the exercises. If you do CrossFit, try visiting a local CrossFit gym at your destination.

 

  • Water Activities: If you’re near a beach or a lake, try swimming, paddle boarding, or kayaking. Pack a swimsuit and extra towels if you plan on water sports. Preparation is key for these types of holidays, and being prepared increases the likelihood of engaging in these activities.

 

Hotel Room Workouts

If you prefer working out in the comfort of your hotel room, consider packing some resistance bands. These versatile tools are easy to carry and can provide a full-body workout without the need for bulky equipment. To stay consistent with your fitness routine, target five key exercises each morning using resistance bands, such as band squats, rows, chest presses, bicep curls, and tricep extensions.

For a comprehensive cardiovascular workout, incorporate bodyweight exercises such as air squats, lunges, burpees, high knees, push-ups, butt kicks and plank. Alternating these high-intensity movements with resistance training will ensure you maintain your cardiovascular health and muscle strength, even while traveling. This balanced approach helps in burning calories and keeping your body toned and energetic throughout your holiday.

 

Start Your Day with a Protein-Rich Breakfast

One of the key strategies to maintain your health while on holiday is to begin your day with a protein-rich breakfast. This simple habit can help keep your hunger hormones balanced throughout the day, leading to better food choices and reduced cravings. Protein balances blood sugar levels and helps you feel full longer, reducing the likelihood of overeating later in the day. It also supports muscle health and provides the necessary nutrients for muscle repair and growth.

 

Smart Eating Habits While Dining Out

Dining out is a big part of the holiday experience, and it’s possible to enjoy delicious local cuisine without overindulging.

 

Tips for Eating Out:

  • Balance Your Plate: Aim for a balance of protein, healthy fats, and vegetables in your meals. Always eat your protein first, and then your veggies. Food order also plays a huge role in satiety so aim to get your grams of protein in first and opt for something low in carbs if possible.

 

  • Mindful Eating: Pay attention to your hunger and fullness cues. Eating slowly and savouring your food is important. You are less likely to overeat and more likely to chew your food better which in itself helps in feeling fuller for longer.

 

  • Hydration: Sometimes thirst is mistaken for hunger. Ensure you’re drinking plenty of water, especially in warmer and humid climates. Carry some electrolytes if you are going to be in a hot climate.

 

  • Skip the dessert: Avoiding sugary treats during holidays, will help you keep your calorie intake lower as the sugar in the dessert can disrupt the balance of the microbiome and sugar levels.

 

Enjoy your travels, and here’s to making every holiday an active and nourishing adventure!