So, you've finally found a plan that works for you and you've established healthy
habits at home. But what happens when you're not at home? With summer vacations and more frequent travel ahead, how do
you manage to keep yourself on your diet course?
First of all, a successful diet should involve a long-term commitment
and permanent lifestyle changes. Just like when you're at home and are tempted with unhealthy eating choices and potential
diet detours, being away on vacation or otherwise will inevitably test your ability to stick to your new eating habits and
make
- Don't use your trip as an excuse
to take a vacation from your diet but rather a motivating factor to keep going. Chances are you may be somewhere where it's
warm and most of us want to look good when we’re out on the beach in a bathing suit or taking a walk in shorts and a
tank top.
- Anticipate and equip yourself for the stress of travel such as waiting at
the airport, spending long hours in the car or facing delays. Try to get plenty of sleep prior to your trip and make sure
you eat a healthful meal before you leave in case you have to wait more than a few hours until you can eat again. Stress and
lack of sleep in and of themselves can cause unstable blood sugar levels and cravings for unhealthy foods.
- Pack some sustenance along with the clothes, shoes and bathing suits! Whether you're taking a low-carb,
low-fat or low-calorie approach, by packing some of your favorite foods and snacks, you can ensure that when hunger strikes,
you are still able to stick to your program. If you’re traveling by car, it's easy to slap a cooler and a few grocery
bags into your car. If you're flying, your choices may be slightly more limited but still possible. Most people opt for
at least one carry-on and most carry-ons can accommodate snacks and drinks. Nuts and seeds make great snacks because they're
easy to pack, full of nutrition, easy to consume and they keep you sustained
- Thinking
of skipping breakfast or lunch in the name of going out to eat for dinner? Don't do it! Skipping meals will only aid in
helping you to feel hungrier later in the day which can result in overeating or opting for foods that go beyond the realm
of healthy and diet-appropriate
- Drink up! Water, that is! Consuming lots of water will
help you feel satisfied and full and will help replenish what your body has lost or will lose during the hot day. Stay away
from coffee and sodas because they're full of caffeine (and, in the case of soda, sugar and caffeine) and may increase
carbohydrate cravings.
- Pack your pills, calculators, etc. Whether you're on a diet
that involves taking supplements or you're taking your own assortment of vitamins to ensure good health, make sure to
take them with you so that you stick as close to your routine as possible. Some diets require counting carbs or weighing food
servings and you may have to leave space in your suitcase for any devices that will help to ensure your dieting success while
you're away such as carb counters, food scales or daily calorie logs.
- Get physical!
Even if you fall short on physical activity and calorie-burn during the work week, there's no excuse not to capitalize
on physical activity when you're on vacation! Whether it's walking around and sightseeing or running through the sand
and swimming in the ocean, vacations present dozens of unique exercise and movement opportunities which inevitably translate
to calorie burn and sometimes lost pounds for dieters. It can also help offset any excess calories you may have given in to
when vacationing.
- Come to your senses....in a timely manner. If you see yourself drifting
from your regimen, sit down and think about how poor choices in the near-term are going to sabotage your long-term diet plans.
The longer you stay off of your plan, the harder it is to get back on track.
- Hit as
close to the mark as possible. While you may not be able to follow - food-for-food and calorie-for-calorie - the program you
follow when you’re at home, make smart substitutions that come as close to meeting your guidelines as possible. For
instance, if your choices are limited, eat a little more of the foods and preparations that ARE part of your diet as opposed
to those that aren't. Have an additional serving or servings of salad and fresh veggies (watch out for dressings and dips
though - depending on your diet, they may NOT be a good accessory to your salad or veggie platter) as opposed to loading up
on bread and butter, have a fruit bowl (low-fat diets) instead of chocolate cake if you're craving dessert after dinner
or opt for an extra slice of cheese (low-carb diets) on your chicken breast or burger instead of going for the bun or piling
on ketchup or barbeque.
