Spring is just around the corner, and you may be planning some vacations. Whether it’s adventure, rest and relaxation, or sight seeing and gastronomy, vacation weight gain is not an automatic
Having had my own weight issues for many years, I have found that aiming to maintain weight during vacation is a good goal to avoid having to deal with trying to lose weight after returning home.
I have worked with many clients over the years who fear vacations because they have a pattern of going off the rails instead of bringing their healthy lifestyle habits with them, and then have to deal with pesky weight gain upon returning home.
Gaining a few pounds over vacation is not a big deal if you get back on track, but if it’s not taken off, it can really add up over the years, and negatively impact your health.
With a little planning ahead, you can enjoy every bit of your well earned vacation and maintain your weight!
Instagram Highlights From Our 2025 Annual Aruba Trip!
Opting For Kitchen and Laundry in Your Lodging Prevents Weight Gain
AirBnB VRBO and condo rentals with a kitchen are an easy way to prepare some meals in your space that will save you time, money, and spare your waistline. You can still enjoy all of your favorite foods and dining out, but why wait in line for pastries and pancakes at a breakfast restaurant, when you could start your day with a walk or trip to the gym, make your own healthy and satisfying protein packed breakfast to fuel your day for a fraction of the cost, and then enjoy relaxing on the beach, sightseeing, or however you plan to spend your time.
I aim to find properties with a private or community grill. When we go to Florida, or other coastlines with delicious seafood, we love finding fish markets with local, seasonal, fresh fish to prepare on the grill as one of our dinner meals. When we travel to places that may not have good choices for meats, I freeze my own organic or grass fed meats for planned meals, pack them in a cooler bag with an ice pack for transport, and place the cooler bag in my backpack or suitcase.
If you are in a hotel, request a refrigerator for quick snack options like fruit, yogurt, and calorie free beverages. The hotel may offer fresh whole fruits at check in or in the fitness center.
Having laundry services makes it a snap to pack just a few workout items that can be laundered. I wear my sneakers to the airport so they do not take up room in my carry on bag.
Researching Local Markets and Plan Ahead With a Shopping List
Find supermarkets near your travel destination and make a shopping list on your phone with a notes or shopping app. You can save lists and alter them as needed for future use. I always buy tons of produce and make or buy veggie dips and spreads. When we have our annual Aruba trip, we do a charcuterie night with Spanish cured meats, Dutch cheeses, and a large platter of hummus and veggies to round it out like cucumber, peppers, and carrots. I also buy grill friendly veggies like eggplant, zucchini, onions, and peppers to batch grill, and have during the week in omelets, as a dinner side, to top salads, and stuff into whole grain wraps or romaine lettuce wraps for a quick grab and go lunch.
Bring fruit and veggie snacks to the airport or in the car to start and end the trip with some produce servings. Consider a veggie omelet breakfast with a big side salad made in your unit, if you opt for a kitchen property. When dining out, choose cooked side veggies like broccoli, escarole, or spinach. Pack up leftover veggies from a meal out to add to your next breakfast omelet. Purchase premade hummus, tzatziki, or other veggie friendly spreads for dipping veggies, or make your in your unit.
Hitting the Gym and Planning Walks Can Help Prevent Vacation Weight Gain
Search online gyms near to where you stay. Many chains have reciprocity, so you may be able to go for free if you have a YMCA or Planet Fitness membership. If you rent a condo or are in a hotel, search their website for a fitness center. Local independent gyms may have pay by day or week options posted to their websites.
Pack a few pairs of workout clothes like lined running shorts, sports bras, and extra socks. They take up very little room in your bag, and can be washed as needed if you choose a property with laundry either in your unit or onsite.
Minding Alcohol Intake Can Help Prevent Vacation Weight Gain
Skip the swim up bar pina colada, which can be a whopping 800+ calories and 84 grams of refined sugars. Try clear liquor drinks like vodka or tequila with calorie free sparkling water and a bit of citrus. Drink calorie free beverages between cocktails to stay hydrated. Feeling unwell the next morning can interfere with your vacation and activity plans.
Make Reservations in Advance and Review Online Menus
Making reservations and reviewing menus can help plan eating and make sure there are at least a few healthful options. I like to choose fresh and local foods to get a full experience of the gastronomy of the culture. This is a sweet spot for a few splurges. When we go to Aruba, I enjoy ordering a fried Caribbean cornbread dish called funchi, a dish I do not order or make at home. If you’re staying in a hotel with no refrigerator, be mindful of how much you are ordering, knowing you will not be packing leftovers. For buffets, survey the entire table first, and pick and choose the foods that you would like to try most, and start there with small plates. You can always go back and get more. Add some fruits and veggies to round out the plate. Some restaurants we enjoyed in Aruba include Zeerovers – where you can eat fresh caught fish and sip cold beer right on the dock of the gorgeous waters of the Caribbean. We also enjoy Redfish Aruba – serving up local fish and where I order my beloved fried cornbread, funchi. We tried Gostoso – A wonderful Portuguese and Aruban fusion this year, and will definitely be back!
Getting Your Mindset Straight Can Help to Avoid Vacation Weight Gain
Eating healthfully and moving your body is a privilege, not a chore. So is cooking for yourself. It’s the highest form of self care, and a way to show other people you love and care for them. It’s also a wonderful way to explore local market offerings, like the charcuterie dinner we prepare when in Aruba. Check for local fish markets if you are near the sea, and produce, spices, and other provisions that you don’t normally find at home for a culinary adventure. We love looking for ethnic markets and large retail markets with many stores and vendors to choose from, like Borough Market in London, England, and Mercat de la Boqueria in Barcelona, Spain. If traveling overseas, ask what can be packed into your bags to be taken home, so you can bring the culture of where you’ve been back as a souvenir.
Maintaining a healthy weight is easier than trying to take off weight regain. Instead of abandoning health goals when traveling, bring lifestyle habits along with you to enhance your vacation experience. This will leave you feeling rested, relaxed, & restored. Your mind and body will thank you!
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