2023-08-16 09:56:00
News Article:
Avoiding Calorie Traps on Vacation: 8 Tips for a Healthy Holiday
Surely you know the phenomenon on holiday: you cannot resist the culinary temptation and try local delicacies, which is noticeable with your weight. But don’t worry, once you know the little pitfalls that can smuggle a gram or two onto your hips, you can avoid them. We’ll give you 8 tips to avoid falling victim to calorie traps on vacation.
Summer, sun, and letting all five be just – on vacation, let’s not be too specific about discipline. And that’s perfectly fine because if you have a lot of stress in everyday life, you can relax and recharge your batteries during the holidays. Back in Germany, however, reality inevitably crashes down on us, in the form of the scale, who is staring menacingly at us from the corner of the bathroom. How many sweet cocktails did I drink again per day? That was just three plates of dessert from the buffet in the evening, wasn’t it? The jeans seem to have shrunk without washing, and we are sure: I have at least ten kilos increased!
Don’t worry, it won’t be that much. You gain weight when you eat significantly more than your daily requirement allows. Buffet, bar, and delicious snacks often mean that you have a calorie excess. What’s more, you’d probably rather lie on the beach chair than jog four kilometers. How much weight you gain on vacation varies from person to person. Factors such as gender, age, body characteristics, exercise, and usual diet influence the increase. According to a survey from 2022, around half of Germans gain weight on vacation, most between 0.5 and 1.5 kilograms. There are several reasons why the scales can sometimes show more than 3 kilograms of extra weight after two weeks of all-inclusive vacation.
Of course, lack of movement can be a key factor in weight gain on vacation. Roll out of bed, drag yourself to the restaurant, roll onto the lounger, and, apart from short trips to the water or to the bar, just never get up. In relaxation mode, we run on the back burner. But that alone does not justify such a strong increase in weight in a short time. The main problem is water retention.
Losing weight on vacation is hardly possible because here we rarely pay attention to healthy eating. True to the motto: I treat myself to pasta in cream sauce, after all, I’m on vacation. If you eat consciously at home, your body will be confronted with meals that are very high in sodium and carbohydrates on vacation. Too much salt in food leads to water being bound in the cells and you feeling bloated. In addition, the carbohydrate-rich meals fill up glycogen storage in the liver and muscles. Again, water is bound here. That’s how big water retention happens in the body that is responsible for weight gain in a short time. The good thing about it: At some point, your body will no longer be able to store water, and your weight will no longer increase. So when you return to your normal eating routine after the holiday, the excess fluid will dissipate, and your weight should settle on its own. The situation is different with fat kilos.
It sounds good that we can get rid of the stored water so quickly. But what effect do all those unhealthy meals have on that body fat and health? Fat is clearly harder to get rid of than water retention. However, it is also much more difficult to gain a lot of fat kilos in a short time. To eat a pound of fat tissue, you would need to take in 7,000 kilocalories more than your body needs. A 35-year-old woman consumes an average of around 2,000 kilocalories per day, depending on activity and body type. So she would have to eat more than three times as much as usual to gain a pound in a day.
The results of various studies indicate that with a daily calorie surplus of 40 to 50 percent, an average of 75 to 110 grams of body fat per day is increased. Sounds like little, but as mentioned, you have to save a lot of calories to get rid of it again. So it’s better not to put on the kilos in the first place.
Even if you want to relax and enjoy your vacation, there are a few ways to avoid gaining a lot of weight while traveling.
1. Make sure you get enough exercise: The calculation is simple – if you eat more, you have to boost your calorie balance. Install a little bit of movement, skip the elevator and take the stairs in the hotel instead. Try the sports program on offer. Any exercise on the sand, whether it’s frisbee or just a walk, burns almost twice as many calories as on solid ground.
2. Plan meals ahead and eat regularly: Eat small, regular meals throughout the day to prevent food cravings.
3. Keep track of liquid calories: Pay attention to hidden sugar in drinks. Drink water as a priority, and choose low-calorie alcoholic drinks.
4. Skip snacking: Avoid unnecessary snacking when you are not hungry. If you must snack, do it without regret and skip dessert at dinner.
5. Eat a rich breakfast, rely on proteins, and eat enough vegetables and fruit: Opt for a balanced breakfast with low-calorie fruit, vegetables, and protein-rich foods.
6. Be cautious at the buffet: Use small plates and only take as much as you need. Avoid overeating due to food oversupply.
By following these tips, you can avoid calorie traps on vacation and enjoy a healthy and balanced holiday.]
#stay #healthy #fit #mind #body #holiday