It is summer. We are opening up as a country and making up for lost travel time. Vacationing means a disruption of the daily routine—for better or for worse. For the worse, that “strict”, healthy weight management program one is following will likely be affected. Six meals a day on a regular schedule? For get about it (spoken in a Brooklyn accent). Continuing the regular exercise program? Not likely. So, how does one survive vacation?
With regard to diet….
Give yourself some leeway. Relax the strict macro balance—somewhat. As much as possible, eat like you do (or should) on non-training days. Maintain protein intake (~1 g per pound of lean body weight). Choose carbohydrates wisely. Make overall healthy food choices. Try to maintain a hypocaloric or eucaloric caloric balance (aware that you will likely err toward a slight hypercaloric intake).
Enjoy food. If there is great food to be enjoyed, enjoy it—in moderation. Don’t eat crap that you will regret, but if there is a delicious, less-than-diet-friendly food that is unique to your vacation destination or something you really enjoy, partake. Just don’t go overboard. I will be travelling home to Pittsburgh this summer. I am looking forward to Primanti Brothers, Mineo’s and Beto’s pizza (and possible a few others—in my humble opinion, the only good pizzas are in Pittsburgh and New York), and an Eat ‘n Park Smiley cookie. There are likely a few other stops along the vacation trail. I don’t have to go overboard, though. A couple slices. One cookie. Eat light the rest of the day to save for that Primanti’s sandwich with the iconic fries on the sandwich. I can enjoy what I enjoy.
Avoid the hotel Continental breakfasts. It is “free” so take advantage, right. Well, okay, if—and that is a big IF—you can find healthy choices. Most are donuts—which seem like a pleasant idea until you actually eat them and realize how truly unsatisfying they are—and cereals. At best, fill up on available proteins and some fruit. Much better to prepare ahead and travel with your favorite whey protein blend and a shaker bottle. Start the day with a protein shake. Perhaps a “bulletproof” coffee (coffee with butter and coconut oil—MCT oil). The calories are surprisingly better than sugary carbs, and the fat is satiable. You will make it longer in the day before getting hungry.
Maintain a meal frequency. Keep to your planned meal frequency as best as possible with macro-balanced snacks. Remember: protein is the priority, and sugary carbs and junk foods should be avoided. Pack-and-carry what you can. Avoid being at the disposal of Quik-E-Marts and tourist-trap dining. If you have to eat what is available, choose widely—though expect the “healthy” options to be few. Better to eat light and save calories for a meal you can truly enjoy.
Keep hydrated. Hunger pangs can be offset by drinking fluids—ideally water. Drink often—especially if traveling to a hot-humid destination. Avoid sugary drinks (as you already should). Be aware of the calories in the alcohol you drink. Alcohol does not contribute to your macro balance, so limit yourself and, like food, consume for the experience, not for the sake of consumption.
With regard to exercise….
Plan. Unless training is absolutely necessary. Take a planned deload. Let your body use vacation as an opportunity to recovery from accumulated fatigue. If you absolutely must exercise, plan ahead for available training facilities. Remember: hotels are never going to have the facilities of a commercial gym. Expect to train at a maintenance volume, at best.
Stay active. Hopefully, you are planning an active vacation. Walk as much as possible. Use the hotel pool (i.e., swim). Take advantage of opportunities to hike, bike, kayak, etc. Just move! Do things that you might not ordinarily do. See things you normally won’t see. If vacationing is laying poolside or on the beach, realize that you can lay down at home. The sun will move with you. Just move!
Vacation should be restorative—Spiritually, Physically, Intellectually, Emotionally, and Social. Try not to return from vacation feeling like you have to recover from vacation (this includes feeling like you have to “diet” after vacation).
Be your best today; be better tomorrow.
Carpe momento!!