Have you ever returned from a supposedly ‘relaxing’ holiday feeling more worn out and sluggish than when you set off?
We’ve all been there; away from the strict domestic routines we set for ourselves, standards can slip, and before you know it, you’re several sangrias in and elbows deep in your fourth tortilla of the day, for the fourth day in a row. With extra aioli, of course…
Sure, indulgence and excess is all part of the holiday experience, but when you risk undoing your hard earned gains in the gym or kilograms off the scale through a week of overindulgence, then it might be time to make proactive moves to take things a little easier.
With that in mind, here’s how to make sure you’re not overdoing it while on holiday.
Schedule A Consultation Prior To Your Trip
If you’re someone who struggles with sticking to their fitness and weight management goals while on holiday, then consider scheduling a consultation with a nutritionist or dietitian prior to your trip. These guys can give you advice on the foods to avoid (and embrace) in the country you’re visiting, alongside more general tips on healthy eating.
Another helpful tip is to pack healthy snacks with you for when you get peckish between meals. This will help you avoid filling the periods in between meals with convenient, often nutrient-lacking snacks, which, as we all know, represent a huge temptation on holiday!
Avoid Aisle Seats On Planes & Trains
If you’re looking to avoid overdoing the food and alcohol while you’re in transit, one of the best things you can do is to avoid aisle seats on the planes and trains you’re taking. Aisle seats are often associated with more opportunities to snack and drink, so if you’re trying to be mindful of your food and beverage intake, particularly when the chance to keep active is at a minimum, it’s best to opt for a window seat.
Window seats not only offer a great view (which can help distract from any cravings), but they also make it more difficult to reach for those tempting snacks and drinks that are within arm’s reach in the aisle.
Nervous Flyer? Practice Deep Breathing Rather Than Resorting To Alcohol
If you’re a nervous flyer, then a quick drink (or two) can feel like a failsafe solution to that pre or mid-flight anxiety. But what goes up, must come down (hmm, perhaps not the best phrase when talking about flying) and that post-drink chill can quickly turn into even greater anxiety.
Instead, for the sake of remaining in a good mental place during your flight, you can combat your nerves by practising a round or two of deep breathing. Inhale for four counts, hold your breath for seven counts, and exhale for eight counts. Repeat this until you feel your nerves start to calm down. If you’re still feeling anxious, try listening to calming music, tuning into a meditation app, or reading a relaxing book during takeoff and landing.
Watch What You Drink
Whilst you certainly don’t want to spend your holiday fretting about the weigh-in waiting for you on those mechanical bathroom scales when you get home, it does pay to be a little mindful of what you’re consuming if you’re keen not to jeopardise all of your fitness goals during your holiday.
Whether you’re indulging in local cuisine or trying new cocktails, there are a few small things you can do to keep mindful of your consumption:
Make it a Mocktail. If you’re going to be out all day exploring, it’s all too easy to have a bottle of wine with lunch, a mid afternoon beer, and aperitif, more wine with dinner and then, of course, a digestif. And let’s be honest here; you’re on holiday and the rulebook of when it’s acceptable to have your first drink usually goes out of the window. ‘’It’s midday somewhere’’, and all that…
But why not replace at least some of those alcoholic drinks with mocktails, to help encourage healthier choices on your holiday?
Mocktails are no longer a glucose-heavy, fruit-based afterthought. Indeed, modern day bars and restaurants take huge pride in their mocktail offerings, and more often than not, they’re complex, aromatic, perhaps herbaceous and made with local ingredients. Alcohol-free beers, sparkling wines and innovative non-alcoholic spirits are a regular on most menus these days and taste pretty great, too. So, dive in!
Avoid processed foods. While it can be tempting to eat convenience foods or turn to familiar items in the supermarket when you’re on the go, try to avoid them as much as possible. You can get a Snickers or a packet of Walkers at home, after all. Instead, save yourself for some local, healthier snacks.
Embrace Local Cuisine. Sampling the traditional cuisine of your destination can be one of a holiday’s greatest pleasures. Sure, it takes a little more effort; you might have to learn a few phrases of the local lingo, seek out somewhere a little off the main drag, and sacrifice some beach time for a long and languid meal…
But in doing so, you’ll get to enjoy freshly made, infinitely more wholesome food than that found in the world’s ubiquitous fast-food chains. At the very least, you’ll eat a little more deliberately and mindfully.
Hydration Throughout Your Vacation
It’s all too easy to get caught up in the moment while you’re on vacation. Whether you’re exploring a new city or lounging on the beach, drinking enough water is likely the last thing on your mind. But it’s essential, just as when at home, to keep thoroughly hydrated at all times, particularly if you’re holidaying in a country with warmer weather than the UK.
Not only will it keep you feeling your best, but it will also help mitigate the dehydrating effects of that increase in alcohol consumption that can sometimes define a holiday.
Make sure to drink plenty of water throughout the day, and if you’re going to be drinking alcohol, alternate between alcoholic beverages and water. It’s also a good idea to avoid sugary drinks like sodas and juices, as they can quickly lead to dehydration. And of course, if you’re feeling thirsty, it’s always better to reach for a bottle of water instead of that second mojito!
Get Plenty of Rest
Most of us know how important sleep is for our overall health and well-being, but when we’re on vacation, we often let our normal sleeping habits slide. While late nights and lie-ins are all part of the fun while you’re on holiday, both can leave you feeling exhausted and run down. The more alcohol that you inevitably consume on holiday can have a detrimental effect on the quality of sleep, too. To minimise this effect, try leaving a few hours between having alcohol and going to bed.
Also, take advantage of a catnap. An afternoon siesta can leave you feeling rejuvenated, refreshed and ready to take on the evening when done right. That said, there can also be drawbacks to a daytime nap if not done properly.
The key to a successful sleep nap is to keep them short, aiming for 10 to 20 minutes, ideally taking one fairly early in the afternoon, if at all; napping after 3pm can interfere with your night’s sleep. Some nap-aficionados also suggest drinking coffee before your nap – it takes a good half hour for caffeine to work its magic, so if you drink coffee just before you sleep, it will kick in just as you’re getting up.
Read: 5 IDEAL reasons you should nap more often
Stay Active
It can be tempting to spend your entire vacation lounging on the beach or by the pool. And since the proliferation of Uber in our urban centres, it’s become all too easy to hop in a car rather than get public transport or walk, both of which mean extra steps added to your day.
Try and stay active while you’re away. Walking is one of the best ways to experience a new place, and it’s excellent exercise too. So, make a habit of walking everywhere and try to reach those 10,000 steps whatever the definition of your day. If your hotel has a gym, then use it – it’s not often you get to use a gym for free, after all!
The Bottom Line
Here at IDEAL, we think that eating is one of the best parts of any trip, but too much food can make you feel sluggish. Not only will moving help offset those indulgent meals or snacks, but you’ll also feel better and have more energy to get up and explore. And who doesn’t want that on vacation?
