Here are some tips to help you get through your summer vacation and still maintain your weight.
- Eat a salad and drink at least 16 ounces of water before a meal. This is called “pre-loading.” Eating on the road can sabotage diets because it is difficult to resist the tempting array of treats. However, by filling up more on healthy items first you will probably eat less and make better food choices.
- Drink at least 64 ounces of water every day. It’s calorie free and helps suppress the appetite. Your body has difficulty differentiating hunger from thirst, so you may eat food when you really need to drink water. Your kidneys are responsible for getting rid of waste, toxins, and excess nutrients. Your body will often confuse hunger and thirst. Most people when drinking more water, decrease their appetite.
- Get 7-8 hours of quality sleep. Several studies showed that those who slept less than 7 hrs per night were much more likely to be overweight and if you sleep as little as 5 hours, 80% of those persons are overweight. Traveling often causes us to sleep less or sleep poorly which can many times have an impact on our food and activity choices during vacation. Make sure to get in 7 to 8 hours of sleep every night to support your weight maintenance goals.
- Make sure to eat every 2 ½ to 3 hours to prevent you from getting hungry and over eating. Whether having a meal or a snack, you want to make sure to eat a balance of protein, carbohydrates and fat to help you feel satisfied for about 3 hours. Ideally, you will want a between meal snack that is under 200 calories, has at least 14 grams of protein and less than 25 grams of carbohydrates.
Eating 5 small meals daily leads to better weight maintenance. Pack low calorie snacks or meal replacements so that you have something handy to eat.