28878070 - couple sharing romantic sunset dinner on the beachYour diet does not need to go on vacation when you do. Too often, people use vacation as an excuse to mindlessly indulge in types or quantities of food they wouldn’t normally eat.,

Eating out at restaurants for most meals on vacation is a major contributor to the vacationer’s dilemma. There are several reasons restaurant dining can be so dangerous for your diet, in spite of your best intentions.

  • Restaurants often serve large portions, and we tend to eat more when more food is in front of us.
  • Restaurants frequently have menu items that are higher in calories, specifically loaded a combination of fat, salt, sodium and lack of fiber that make it near impossible not to overindulge without proper planning.
  • Restaurants also utilize the atmosphere to entice customers, with lighting, music and comfortable chairs – all geared to relax you and encourage overeating.

Plan, plan, plan – just like you have financial parameters when on vacation, so should you engage in a food guide.

Drink first, then eat

Many people overeat because they may be dehydrated or thirsty then truly hungry. A good trick is to drink 8oz of water when you sit down at the table. In addition, don’t fill up on empty calories from soda, juice or fruity drinks. Be aware mixed drinks that are sweet can have as much as 250 to 400 calories, pick ones that aren’t sweet and use moderation.

Don’t go to meals hungry

Don’t make the mistake of “saving” all your calories for a big meal, having a healthy snack between meals can help you make better choices and enjoy your meal more. Sitting down to a meal when you ravenous can lead to overindulging before you stomach has a chance to tell your brain to stop.

Downsize your portions

Instead of depriving yourself of certain high calorie items while on vacation, create more appropriate portions by splitting a dish, ordering the appetizer version or ordering the children’s size.

Don’t be afraid to ask your waiter questions.

There is always a choice, and you are the customer.  Ask how the dish is prepared and stay from anything with the word crispy or fried. Dressings and sauces can be requested on the side so that you can control the portion. You can ask for double vegetables instead of the starchy carbohydrate that comes with a meal such as rice, pasta or potato.

Take your time

It takes approximately 20 minutes for your stomach to communicate to your brain that it is full. Put your fork down occasionally and enjoy your company!

Avoid the buffet

Too many choices set the perfect stage for overeating. Even the most savvy of individuals will find it difficult not to overindulge, when faced with a large plate and variety of foods to choose from.

Walk away from the table full not stuffed

You don’t have to finish your plate, store leftovers in hotel refrigerator. Leftovers could be the perfect snack or lunch the next day.

Eat real food!

Reducing the amount of processed foods you eat and focusing on fruit, vegetables, whole grains and lean meats or fish, you will be less tempted to fill up on french fries!

Safety when drinking!

We all like to enjoy a nice beverage when on vacation, but this could potentially do some serious damage to your weight or health goals. Alcohol is a toxin which by itself can slow any fat loss goals, but when combined with sugar it is the perfect combination to instruct your body to store any excess calories as fat. No more Margarita’s, think straight tequila on ice with a squeeze of lime.

The goal of vacation is a break from your normal routine and come back renewed with a new view of the world. Vacations can be loaded with temptations, but armed with a little knowledge and planning, it is possible to enjoy your vacation and avoid taking home unnecessary baggage.


About Bonni London

One Response to “9 Steps to Help You Safely Travel without Wreaking Havoc on Your Diet”

  1. Gerry Letendre RPh., MBA CHt

    Great advice. This is when we usually “slip” Thanks


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