YRMC’s Sensible Tips for Dropping the Extra Pounds After Vacation
A vacation can throw us off our routine in one way or another. For many, the travel, big meals, and readily available treats mean putting our sensible eating habits on hold. But there’s nothing wrong with indulging a little while you’re on vacation. In fact, the social aspect of seeing new sights and meeting new people helps keep us healthy.
Once we return home, however, resolutions to get back in shape abound. Here are a few sensible tips for a fresh start. You may even lose a few pounds too!
Resume your Routine
After the unpacking and laundry is done, it can be a relief to return to a consistent routine. Keep in mind that a successful routine requires a little planning.
“Creating a predictable routine around your eating and exercise habits—and sticking with it—is the best way to manage your weight,” said Jennifer Goddard, MD, Dignity Health Yavapai Medical Group family practitioner.
Take some time, perhaps at the beginning of each week, to plan your meals and snacks so that you can shop for any ingredients you may need ahead of time. In addition, set regular mealtimes as much as possible.
“That way, you can reduce the urge to grab whatever might be handy, which often turns out to be a less-than-healthy option,” Jennifer said. “Add some exercise time to your routine as well. Even short daily walks or home workouts will boost your metabolism and help you burn extra calories.”
The World Health Organization suggests at least 150 minutes of moderate-intensity exercise per week to maintain a healthy weight.
Factor in Fiber
Goddard said a balanced diet, including fiber-rich foods, like vegetables, whole grains, and legumes, is essential for weight management. “Fiber-rich foods help you feel full longer, which can help reduce overall calorie intake,” she said.
Prioritize Protein
Lean protein is another essential element to include in meal planning. Consider including lean meat, fish, chicken or turkey breast, egg whites, beans, lentils, Greek yogurt, and tofu.
“Protein helps us maintain muscle while losing fat,” said Jennifer. “It also helps control our appetite and provides us energy to stay alert and active throughout the day.”
Mind Your Portions
Being on vacation can include generous plates piled high with rich foods. However, once you’ve returned to a healthy routine, remember to be aware of your portion sizes to avoid consuming more calories than your body needs. A useful trick is to use smaller plates when serving your meals.
Drink Up
The Centers for Disease Control and Prevention recommends drinking plenty of fluids throughout the day to “stay hydrated and support overall health.” In addition, staying hydrated can help with weight loss by controlling hunger, supporting digestion, and even giving your metabolism a slight boost. Recommendations vary, so ask your health care provider about the right amount of fluids for you.
Sleep on It
Sleep is often overlooked in weight loss plans, but it plays a critical role in our body’s ability to regulate hunger and metabolism. Harvard Health Publishing, a division of Harvard Medical School, reports, “Insufficient sleep is associated with higher levels of the hormone ghrelin, which increases appetite, and lower levels of the hormone leptin, which leads to feeling less full. This sets people up to gain weight. By contrast, sleeping more could alter these hormones and bring them back to balance.”
Depending on your age, seven to nine hours of quality sleep per night is recommended. Ask your health care provider what he or she suggests.
Go Easy on Yourself
Most importantly, Jennifer reminds us to be patient. “Getting back to your pre-vacation weight doesn’t have to be a struggle,” she said. “Remember to give yourself some time. Small, consistent changes will definitely lead to lasting results.”
For more information about Dignity Health Yavapai Regional Medical Center and the many services it offers, including Nutrition Counseling and Diabetes Education, visit yrmc.org.