Four tips for avoiding weight gain on holiday

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This was published 7 years ago

Four tips for avoiding weight gain on holiday

Updated
Don't let this be you on the return flight home.

Don't let this be you on the return flight home.Credit: iStock

Are extra pounds an inevitable consequence of a fun-filled holiday? They don't have to be, according to Harley Pasternak, an exercise physiologist, nutritionist and personal trainer in Los Angeles. "Gaining weight on holiday is common, but it's possible to go away, enjoy yourself and not come home heavier," he said. Here, he shares his tips on how to do just that.

Travel with an activity monitor

You don't have to bother with a gym on your getaway but it is important to stay active, and a wearable fitness tracker like a Fitbit or a pedometer is an easy way to quantify your efforts, Pasternak said. "In fact, you should be moving much more when you're on holiday than at home because you aren't bound to your desk," he said. On urban getaways, walking to see the sights instead of using public transportation and taxis counts as activity. On beach-centric trips surfing, snorkelling and hiking are great ways to stay fit and get a sense of your destination. To keep pounds at bay, Pasternak suggested hitting at least 12,000 steps a day, about 12 kilometres.

Indulge wisely

A holiday isn't a pass to eat high-calorie foods all day, every day and may even be an opportunity to make healthier choices. "People tend to mindlessly eat when they're working because they are so time-pressed, but on holiday, when you're rejuvenating yourself, you have the chance to choose your meals with more thought and really savour them," Pasternak said. That said, sampling local specialties is a pleasurable part of any trip, so feel free to indulge in them but in moderation. Choose foods the area is known for, such as gelato in Italy, croissants in France and steaks in Argentina.

See also: Why exercise when travelling can be a hilariously frustrating experience

Go easy on the alcohol

Too much alcohol is an all too familiar holiday pitfall, and if you have even two drinks a day, a weeklong trip adds up to 14 drinks and thousands of extra calories, especially if you're sipping sugary cocktails such as margaritas. If you want to imbibe, Pasternak said, count the drink as your one daily indulgence, and choose lower calorie drinks such as a vodka soda with a wedge of lemon.

Unplug from technology

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Yes, minimising the time you spend on your cellphone, tablet and computer when you are holidaying will really help prevent weight gain, Pasternak said. "The artificial light from these devices plays havoc on our brain and triggers stress, which increases the hormone cortisol, which, in turn, causes us to gain weight," he said. Instead of turning to technology, he suggested reading lighthearted books and magazines; they'll help you decompress and lower your stress levels.

The New York Times

See also: Four easy ways to beat jet lag without losing your mind

See also: What it is like to be the fat person on a plane

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