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BARIATRIC TIPS WHEN ON VACATION
enquiries@thedietologist.co.uk
A vacation is always a much-needed break where you can sit back, rest and recharge after a busy (and often stressful) time at work and home, and they can be meticulously planned months in advance.
A vacation is also a point where many of us revert back to old habits. The “I’m on vacation, I’ll deal with it when I get home” mindset can make us move away from our weight loss routine and over-indulge, which can lead to weight gain and weight regain after bariatric surgery.
However, it is still possible to enjoy yourself while you are away and STILL continue to stay on track.
Here are some helpful bariatric tips when on vacation
Try to avoid booking an all inclusive trip. Being conscious of what you eat and ensuring that you are in control of what you cook or eat when on vacation will stop you from indulging in processed foods. Book bed and breakfast, where you can enjoy a wide variety of fruit, yoghurt, eggs, cold meat, cheese and local vegetables. I love an omelette packed with colourful vegetables and flavour.
Make sure you stay hydrated. Consuming enough fluids is an important part of weight loss post surgery, and in a hotter climate it is easy to become dehydrated. Carry a bottle of water with you and take lots of sips throughout the day.
Keep up with your exercise routine! There are lots of ways that you can exercise while on vacation - take the stairs, walk along the beach, cycle instead of getting a taxi, go for a swim, walk around in air conditioned places, go window shopping and explore the local sights!
Try and get more sleep. Lack of sleep can result in lack of focus and concentration and lead to craving unhealthy foods. Take the time while you’re away on vacation to get plenty of sleep and allow your body to rest and recharge!
Be mindful of your portion sizes. Continue to use a side plate if you are cooking for yourself and ask for a side plate if you are eating at a restaurant. Use the same mindset that you would if you were dining out with friends in a restaurant at home - drink water 30 minutes after a meal, look at the menu in advance, order a starter instead of a main dish and choose protein based meals like chicken, fish or beef that are steamed, baked or grilled, and avoid fried and refined foods, creamy sauces and high-calorie fizzy drinks.
Continue to eat mindfully. Think about what you are doing as you are eating, turn off the technology, take your time and chew slowly. Focus on the colour and flavours of the food as you are eating and put cutlery down in between bites.
Be conscious of your snacks. It will be very tempting to indulge in snacks like ice-cream while on vacation, and while you shouldn’t avoid foods altogether (as this may result in cravings which can then lead to a binge/restrict mindset), be conscious of how much you are consuming. Keep everything in moderation!
I couldn’t forget alcohol. Yes you’re on holiday and you may want to enjoy a drink. Set yourself an allowance for alcohol that you’ll enjoy in the evenings. Opt to have spirits as they contain less calories or the odd glass of bubbles. Yes you need to be careful with both bubbles and alcohol, because as you lose weight after weight loss surgery your sensitivity to alcohol increases… I mean you’ll be a cheap date! Remember drinking alcohol can lead to mindless eating as well as hangovers!
Don’t panic if you’re about to go on holiday and want to lose weight. Keep to these simple rules. If you are concerned about weight regain, why don’t you access the 8 Week Program or download my Reverse The Regain E-book.
If you need a little more support why don't you
book a discovery call with The Dietologist!
