So, your yearly vacation has finally come around, and you’re ready to party… but the media has been hammering home the dreaded “vacation spread” which is caused—supposedly—by over-indulgence and the resulting weight gain. But how much of an issue is this really? How can you keep slim, trim and fantastic while taking a vacation?
In all honesty, will the average vacation really leave you struggling to get into your wardrobe? We’ve looked into the most common causes of vacation weight gain and bloating, and how to avoid them without disrupting your vacations plans too much!
What is Normal Weight Gain?
So, first of all; what is the usual amount of weight to gain when you’re on vacation? Well, while you may gain a pound or two, it’s really unlikely that your body shape/mass will change noticeably or permanently while on vacation. Research indicates that you should consider putting on an average of a pound per week. However, if you return to normal eating habits once you arrive home, it’s likely that your body will return to its usual weight/balance within a few weeks without the need for a restrictive diet or exercise regime.
Water Retention Woes
If you find that you suffer from bloating quite significantly when you go on vacation, and you notice it in your hands and feet in particular, you may be suffering from water retention. Water retention is frustrating, and can be quite uncomfortable, and is caused by the body holding on to as much water as it can, storing it, for a variety of reasons.
The most obvious is dehydration; when you don’t drink enough to compensate for the heat or increased exercise your body retains as much water as it can to maintain your bodily balance. Secondly, an increased intake in sodium, too, can increase water retention within the body (as can excessive alcohol consumption) to counteract. Thirdly, an increase in carbohydrate intake, especially if you had been limiting intake before your vacation, can cause water retention, bloating (and weight gain).
Water retention is a very common issue for people when travelling, but it is also entirely temporary, and can be mitigated to varying degrees (it is different for each person) with some simple actions.
Find a Healthy Balance
As with everything in life, avoiding vacation weight gain is all about balance; balance indulgence with good sense, the heat with hydration, and treats with exercise.
Firstly, we would suggest that you avoid going on a restrictive diet before you vacation as when you come off it your body will react in a more extreme way when you do indulge. Secondly, hydrate regularly: make sure that you are taking the heat into account so that you avoid dehydration and bloating.
Thirdly, take care of yourself; eat well. Make sure you’re getting enough fibre, protein, and healthy fats, and stay with your usual meal routine as much as you can. Finally, pay attention to your body: have healthy snacks through the day when you’re exercising, eat when you’re hungry, and stop when you’re full.
If you do all this you’re pretty set to stay slim and fantastic during your vacation.
