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BLOGS Health and Fitness Life Balance Weight Loss

Day 42 – 10 Top Tips to Stay on your Weight Loss Plan Whilst on Vacation

Dear Reader,

How do you honestly feel about your current health and fitness level?

Have you been constantly postponing that jog or walk that both your body and mind have silently been longing for?

Or perhaps, you keep pressing the reset button for your exercise routine. You tend to start off well, but for some reason you’re unable to be consistent.

If you find yourself stuck in a rut and know that you need to make a change, then here is my advice for you. 

Just get up and do it. 

Don’t go judging and condemning yourself.

Start with small changes.

Such as a 30 minutes brisk afternoon walk. Or, a trip to the swimming pool twice this week.

You will be amazed at how re-energized, motivated and more confident you will feel.

Any small change that you make to improve your health and fitness is absolutely worth it.

On the other end of the spectrum, there are those of you who have started on a health and fitness plan and everything was going well…until…vacation.

You and your family went on a holiday and it has completely derailed your weight loss efforts.

Well my friend, it doesn’t have to be this way.

You can still remain on track with your weight loss plan, even whilst on vacation.

Let me share with you TEN of my personal tips for achieving just that.

10 Top Tips to Stay on your Weight Loss Plan Whilst on Vacation

  1. Get focused

Be clear on your weight loss goals prior to going on vacation.  Having a predetermined objective will help you to remain cognizant of what you want to achieve.

Take for instance, my personal objective prior to my Paris 2019 vacation was to “continue to eat healthily and not put on any weight during that week”.

Do you know that when I returned from Paris, my scale showed 1kg drop in weight?

Setting those predetermined goals will help you to resist temptation, seek opportunities to burn calories, whilst still having fun.

  1. Plan how you will eat before you travel

We sometimes have a tendency to overeat whist on vacation.  This is the recipe for weight gain and it will have a detrimental effect on your weight loss plan.  When you return from vacation, it can be very depressing to see the extra pounds that you have gained.  This disappointment can cause you to become demotivated and it may take you a while before you get back on track.

So, I highly recommend that you plan how you will eat before you travel.  For example, making a personal commitment to eat your vegetables and fruits over daily trips to the fast food shop.

  1. Use the stairs instead of the escalator

Profit every opportunity that you get to use the stairs.  You will be enjoying your vacation and burning calories whilst doing so.

Check out my video below where we climbed the 270 stairs at the Sacre Ceour in Paris. I was having fun whilst burning those calories.

4. Do five to ten minutes of HIIT training in the hotel bathroom

HIIT stands for high intensity interval training. If you want to lose weight quickly, then HIIT training is much better than slow and steady cardio. There are several benefits of doing HIIT.  Three top benefits include: heightened metabolic rate even after exercise; quickly losing body fat and my favourite benefit, is that it is short and intense.

Here are some exercises that you can consider.  Perform each exercise for one minute, bring your heart rate down and repeat.

  • Jogging on the spot
  • Jumping jacks
  • High knees
  • Butt kicks
  • Mountain climbers
  • Scissors run

5. Make use of the gym at the hotel

If you are fortunate to be staying at a hotel that has a gym, then use it first thing in the morning.

Why first thing?

C.S. Lewis says “put first things first and second things are thrown in.  Put second things first and you lose both the first and the second thing”.

Getting the exercise done first thing in the morning makes it impossible to procrastinate about doing your exercise.  Additionally, you commence the day feeling motivated and more confident.

6. Hydrate yourself

It is extremely easy to forget to hydrate ourselves while we’re out site seeing a beautiful city. My recommendation is that you purchase a 6 pack of water immediately upon arrival and place it in your hotel room. Alternatively, you can walk with your favourite reusable water bottle that can easily be refilled when empty.

Water is an extremely important factor in your weight loss journey.  This may sound strange but it is true.  Water is a necessity for the proper functioning of your body. Proper hydration will cause you to eat less and on top of it, you aren’t gaining any extra calories when drinking water.

7. Moderation

This is an important point to keep in mind.  You can still treat yourself, but do everything with moderation.  Don’t overdo the alcohol and sugary foods because you tell yourself that you will just work it out when you return.  It is much harder to lose 2 to 3 kgs, than it is to gain it!

Remember that the formula for weight gain is: calories in > calories burn

8. Get your mindset right!

Having the right thoughts and beliefs about why you’re on vacation, will help you to adopt the right attitude. Remember that you’re on vacation to relax, recuperate, discover a new city or town or spend time with family and friends.  It is not an excuse to adopt unhealthy eating habits or life patterns. Adopting the right mindset, will help you to make the right decisions regarding food intake, rest, movement and more.

9. Treat yourself

Find time to do the things that you love or enjoy.  Treating yourself will help to reduce the stress hormone known as cortisol.  According to Sarah Klein, from the Huffington Post, the right amount of cortisol can save your life.  However, a high level of cortisol can significantly increase your blood pressure and sugar; negatively impact your immune system and can even contribute to weight gain.

So, do profit every opportunity that you get to be relieved of stress and to treat yourself.

10. If it is three miles and less, then walk it!

Walking is a great form of exercise. Some of its many benefits include:

-reduced risk of injury

– can lower the risk of chronic disease

– and it can even help you to lose the weight.

I hope that you find these tips valuable.  If you enjoyed this blog post, then please like, share or comment below.

If you’re someone who appreciates video, then you can watch the video on this topic BELOW.

Also, do feel free to share your tips that help you to keep on track with your weight loss goals even while you’re on vacation?

By the way, before you go, check out the FREE Drop the Fat Report HERE.

About the Author

Dr. Melissa Tranquille

I am Dr. Tranquille. Director and Founder of MT Training Enterprises Ltd. I provide tailored coaching and training solutions to businesses, entrepreneurs and professionals. When I am not working, I am mothering my four kids, spending cosy time with hubby or squeezing in time for Insanity with Shaun T.

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