HWN #013: 3 Strategies to Navigate Vacation Weight Gain

I just spent the last week touring Alaska.

I saw bears. I saw bald eagles. I saw mountains. I saw glaciers. And I saw a lot more than that.

It was a trip of a lifetime (if you are on the fence about visiting Alaska — go!)

I also ate more than usual. 

Big portions. More sweets. 

No surprise to me, the scale showed it…all said and done I was up 4lbs.

And I wouldn’t do anything differently. I would do it all over again next week if I could.

Remember, health and fitness isn’t a 30, 60, or 90 day challenge. It’s a lifelong journey. One week, one day, or even one month of suboptimal habits are minuscule in the big picture.

So today, I am sharing with you 3 Do’s and 3 Don’ts after gaining a few pounds on vacation.

Let’s jump in.

3 Do’s and 3 Don’ts to Drop Vacation Weight Gain

First we’ll start with what you shouldn’t do. Don’t…

1. Fast for 24-48 hours
2. Perform hours of cardio
3. Severely cut your calories

I know fasting is popular. I’m not saying to not fast if that is something you normally do. If you typically follow some type of fast, do so when you get back home. But coming home and not eating for couple days post vacation is a terrible idea.

Similarly, I have heard/seen many people come home and go on a very low and restrictive diet. If they typically eat 2,500 calories a day, they drop to something extremely low like 1,500 calories for a few weeks post vacation. 

Maybe the most popular post vacation tactic is to ramp up your cardio to extreme levels. Some people will do a couple hours a day. 

In all three of these scenarios, you are punishing yourself for going on vacation and consuming excess calories or foods that you normally wouldn’t eat.

This isn’t a healthy mindset to have nor are they healthy habits to engrain. 

Under no circumstances should you punish yourself for food or foods that you have eaten. 

Now, let’s focus on what you should do. Do…

1. Take a deep breath
2. Focus on the fun you had 
3. Get back to your normal fitness routine

Take a deep breath and relax.

You just had an amazing vacation with family and/or friends.

You saw and did things that you may have never thought you would have.

You did these things with people that mean the world to you.

You had so much fun. You would do anything to go back and do it again.

You created memories that will last you a lifetime, memories that you will look back on glowingly.

Now that you are back home do everything you can to get back into your normal health and fitness routine.

Get back to your normal diet.

Get back to your normal cardio program.

Get back to getting enough sleep each night.

Get back to your normal strength training program.

Remember, health and fitness isn’t a 30, 60 or 90 day challenge. It doesn’t matter what the scale says on a specific day, it matters that you have the habits in place for long term health.

Plus, the extra weight will slowly go back to your normal weight in 10-14 days if you simply get back to ‘normal’.

In Summary 

Your 90 year old self won’t remember how your diet went on vacation, nor will your 90 year old self care.

Your 90 year old self will remember the good times with family and friends though. The good food. The laughs. The fun. That you enjoyed yourself. 

Once you are back, focus in on getting back to your ‘normal’ routine from both a nutrition and exercise perspective and the vacation weight gain will be gone in 10-14 days.

In health,

Craig

----------------------------------

Thanks for reading! Here are some ways that I may be able to help you...

One on One Coaching: Are you a busy adult that wants to get stronger, get leaner, have more energy and build a body you can be proud of? Then you can apply for one on one coaching here.

The App Based Healthy Way Workout Club: If you would like new monthly workouts to help you get stronger, build muscle and burn fat along with a Private Members Only Facebook group, check out the Workout Club. You can join us today and get a FREE 7-Day Trial.

Join the Newsletter: If you like content like this you will enjoy my weekly newsletter, The Healthy Way Newsletter. I'll share actionable health and fitness tips to help you get lean, stronger, and live a healthy life. Join 6,000+ subscribers here.