2023-08-10 11:10:00
Avoiding Calorie Traps on Vacation: 8 Tips to Stay Fit and Enjoy Your Trip
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.
How much weight can you gain in a week or two?
Summer, sun and let all five be just – in 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 Kilo 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 have. 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.
What factors influence weight gain on vacation?
Of course he can lack of movement 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 are 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 the 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 glycogen storage fill up in the liver and muscles. Again, water is bound here. That’s how big ones happen water retention in the body that for a weight gain in short time are responsible. 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.
How Much Body Fat Can You Gain in a Day?
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 the 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 7,000 kilocalories take in 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.
With these 8 tricks you avoid calorie traps on vacation
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 very simple: if you eat more, you have to eat more calorie balance boost. Of course you can also spend a day on the beach lounger, but it’s often very easy, just a little bit Movement to install Skip the elevator and take the stairs in the hotel instead. Try the sports program on offer. Half an hour of beach volleyball is not only fun, it also burns up to 260 calories. Any exercise on the sand, whether it’s frisbee or just a walk, burns almost twice as many calories as on solid ground. So ditch the bus or taxi and walk along the beach to the next town. Then you can treat yourself to an ice cream there. But please, no high-calorie variety, rather fruit-based.
2. Plan meals ahead and eat regularly
On vacation, people like to let themselves drift. This can be dangerous, especially when it comes to food. Lying by the pool and don’t want to go to lunch? Understandable, but increases the risk that you’ll really hit it in the evening. It’s better if you eat small, regular meals throughout the day. That’s how you prevent food cravings.
3. Keep track of liquid calories
Not only the daily schnitzel can be found on your hips, you can’t ignore the coke either. We like to underestimate liquid calories, but hidden sugar makes them real calorie bombs. When it’s hot, you should give priority to drinking water. And what about the glass of alcohol a day? Of course we don’t forbid that. But there are differences here too: Sugary cocktails like Pina Colada or Mojito only in moderation. Instead, grab a gin and tonic or a white wine spritzer.
4. Skip snacking
Particularly All-inclusive vacationers are struggling with this calorie trap. From breakfast and lunch to afternoon cake, dinner and midnight snacks – in the all-inclusive hotel there are always and everywhere tempting food offers. There are also various bars that provide you with soft drinks and cocktails throughout. It’s hard to say no here. After all, you paid for it, so you want to take advantage of everything. But this attitude causes you to eat something when you are not hungry. Before you reach for the afternoon cake, listen to yourself if your body really wants food. And if there is absolutely one Snack If you have to, treat yourself to it without regrets and skip dessert at dinner.
5. Eat a rich breakfast, rely on proteins and eat enough vegetables and fruit
On vacation, it’s tempting to get a good night’s sleep and look forward to it Breakfast to renounce. Especially if you sat at the bar a little too long the night before. But it is not without reason that breakfast is considered the most important meal of the day. If you eat a balanced meal in the morning, you will have enough energy for the day and stay full longer. The sticking point is the word “balanced”: donuts, cakes and sweet breakfast cereals only keep you full for a short time. Instead, opt for low-calorie fruit, healthy vegetables and protein-rich foods such as nuts, low-fat quark or eggs.
6. Caution at the buffet
As nice as it is to help yourself from a large selection of delicious food, the Buffet is one of the largest calorie traps on holiday. Food oversupply makes you feel obligated to try everything. After all, it’s included in the price. Fearful of missing out, you keep loading your plate with new foods, eating so much more than you would order at a restaurant. Try these tricks:
– Only use small plates. Not that much fits on it and you have to run more often. In…]
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