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It’s vacation time which means time to kick back, relax, and indulge in the pleasures of life! While it’s normal to indulge a little over summer vacation, a recent study published in the Journal Physiology & Behavior found that short vacations result in significant – and long-lasting – weight gain. This was true even when participants increased their physical activity while on vacation.

Please don’t be discouraged by these findings. This month I’m sharing mindful eating tips easy to implement and can prevent weight gain.  Of course, these tips will also help you control your blood sugars. Stay on your routine eating schedule as much as possible.  Stay hydrated.  You want to feel good and have the energy to enjoy everything you want to do.

avoid Vacation weight gain

  1. Avoid going on a restrictive diet before going on vacation. This may be the opposite advice you expect to read but the truth is, restrictive dieting and rapid weight loss only sets you up for rapid weight re-gain. The restrictive dieting cycle not only wreaks havoc on your metabolism, but it also sets you up to overindulge once the “diet” is over.
  2. Be mindful of portions. From mindlessly snacking on chips and cookies to eating out with family and friends, large portions contribute to excess calorie intake. Consume more calories than your body burns and you will gain weight. One of the best ways to prevent vacation weight gain is to be aware of portion sizes and share your meals with others.
  3. Stay hydrated.On vacation (or really anytime) it’s easy to confuse hunger with being dehydrated. Stay hydrated by drinking water through the day. One simple tip is to drink eight ounces of water before and after each meal.
  4. Pay attention to physical hunger and fullness cues.This is a biggie and one often ignored while on vacation because the common thought process is “I’m on vacation so I’ll enjoy myself now and start my diet when I get home.” This thought process usually backfires and results in overeating. Ignoring hunger signals leads to a decrease in willpower (because your body is hungry) and an increased chance you’ll eat more at your next meal. Pay attention to hunger and fullness cues. They’ll be your body’s compass on when and how to fuel your body.
  5. Be in the moment. Wherever you are or whatever you are doing, stay present. Taking a walk on the beach with a loved one? Walk on the beach, listen, and talk with each other. Swimming in the pool with your kids? Stay present with them and stop thinking about your to-do list or even worse comparing your beach body to other beach bodies around you.

More Mindful Vacation Tips:

MindfulVacationTips

  • Watch alcohol calories. Drinking a lot of alcohol every day can have a significant impact on your weight over time.
  • Wear a pedometer. According to Dr. Susan Albers, author of Eating Mindfully, vacation is the perfect time to wear a pedometer, as research has shown that people who are mindful of their steps tend to lose more weight.
  • Pack a cooler and bring your own snacks. Toss in fresh chopped fruit and sliced veggies. This simple strategy will keep you from mindlessly munching through a bag of Doritos.
  • Buy single serving portions. If Doritos are calling your name, buy the single serve snack bags to enjoy! Fun size snack bags are an easy vacation strategy to help manage portions and overall calorie intake.
  • Bring something to do. Vacation is a great time to catch up on favorite hobbies such as reading or scrapbooking. Keep your hands busy and your mind off the munchies while doing activities that relax and rejuvenate your mind and soul.
  • Stop eating when you are comfortable…not full. Just because you are on vacation does not mean you have to finish your plate!

Click here and get your Free Nutrition Guide to Control your Diabetes

ABOUT Marcia Pell, Certified Diabetes Educator, RDN, LDN, L.L.C.

IMG_5272Marcia works with people with diabetes that are gripped by the fear of the complications of diabetes like going blind, having to go on dialysis, and even amputation.  She takes that all away and shows them how with some small changes they can safely control their blood sugars and even enjoy some of their favorite foods like ice cream, potatoes and bread. She’s is Registered Dietitian Nutritionist and Certified Diabetes Educator and has more than 19 years experience helping people with diabetes.

Find out more at MarciaPell.com
Phone: 850-867-0336
Web: http://MarciaPell.com/
Email: Marcia@MarciaPell.com

 

 

Bonnie Gortler

Bonnie Gortler, the Inspired Wealth & Well-Being Coach, is a successful stock market expert who has been instrumental in managing multi-million-dollar client portfolios within a top-rated investment firm during her over 35-year corporate career. As the author of “Journey to Wealth“, Bonnie has made it her mission to share the importance of risk management and how to enjoy true financial well-being by applying the technical and mental sides of investing. Bonnie has an M.B.A. in Business Administration and is a certified life coach. She is a huge sports fan who believes in healthy eating and has an unyielding passion for fitness.  It is through her love of social media, blogging, coaching that she is able to create change in the lives of many and inspire people from around the world. Bonnie is fully committed to your personal growth and development as she shares her winning spirit and powerful techniques with you.  Visit BonnieGortler.com to gain tips and insights surrounding investing, healthy eating, personal development and inspiration through her writings on Wealth and Well-Being.


Connect via LinkedInTwitterPinterest & Facebook

Order your copy of “Journey to Wealth” today!


Subscribe to BonnieGortler.com

Click Here to Schedule a Free Strategy Session


Like this post? Feel free to use it in your blog or ezine as long as you use the above signature in its entirety.


 


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Bonnie Gortler

Bonnie Gortler, the Inspired Wealth & Well-Being Coach, is a successful stock market expert who has been instrumental in managing multi-million-dollar client portfolios within a top-rated investment firm during her over 35-year corporate career. As the author of “Journey to Wealth“, Bonnie has made it her mission to share the importance of risk management and how to enjoy true financial well-being by applying the technical and mental sides of investing. Bonnie has an M.B.A. in Business Administration and is a certified life coach. She is a huge sports fan who believes in healthy eating and has an unyielding passion for fitness.  It is through her love of social media, blogging, coaching that she is able to create change in the lives of many and inspire people from around the world. Bonnie is fully committed to your personal growth and development as she shares her winning spirit and powerful techniques with you.  Visit BonnieGortler.com to gain tips and insights surrounding investing, healthy eating, personal development and inspiration through her writings on Wealth and Well-Being.

Connect via LinkedInTwitterPinterest & Facebook
Order your copy of “Journey to Wealth” today!

Subscribe to BonnieGortler.com
Click Here to Schedule a Free Strategy Session

Like this post? Feel free to use it in your blog or ezine as long as you use the above signature in its entirety.

 

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