Your scale is broken. It has to be!
After a week at the beach with the family, you arrived back home. You stepped on the scale with trepidation.
Seven pounds heavier? How is that possible?!
What’s worse, you didn’t even let loose! You went for the skimpy salad while your family was chowing down on burgers and hot dogs. You even slipped in a few sets of sit-ups while the rest of the house watched movies at night. So, where did these seven pounds come from?
Today, I’ll teach you how weight can creep up during vacation and seven steps to quickly and effectively get back on track.
Why We Gain Weight On Vacation
It’s not all your fault. Sure, you sipped more margarita mix than you normally do at home. But a quick look at how a few factors affect our body weight will clear things up.
During your time off, you likely consume more sodium and carbs than usual, which can cause our bodies to retain water. Sitting in the sun, eating salty snacks and high-sodium foods, and drinking more alcohol and less water than usual leads to dehydration.
In response, our bodies hold onto extra water to try to stay as hydrated as possible. More water retention means more pounds on the scale. Additionally, changes in our activity levels and sleep patterns can temporarily cause weight fluctuations.
Don’t be surprised if the scale flashes a number that seems too high compared to your pre-vacation weight. You didn’t gain seven pounds of fat in one week. Water retention and changes in your body’s normal rhythms are to blame.
Skip the Quick Fix
I get it. It’s tempting to dive into drastic measures—extreme dieting or excessive exercise—to counteract vacation weight gain. But these approaches often backfire.
They can lead to a cycle of guilt and further weight fluctuations rather than sustainable results. Instead, focus on a balanced, gradual return to your healthy habits by following my steps below.
The Dietitian’s Approach: 7 Steps to Reset
Here’s your comprehensive, dietitian-approved plan to help you get back on track after vacation.
Step 1: Resume Healthy Eating Immediately
Start by returning to your regular, healthy eating habits as soon as possible. Avoid the temptation to wait until you feel “ready” or until you’ve “earned” the right to start fresh. Begin with a nutrient-dense breakfast and continue with balanced meals throughout the day. Focus on whole foods, including plenty of vegetables, lean proteins, and whole grains.
Step 2: Increase Your Water Intake
To combat dehydration and help your body flush out excess water weight, aim to drink at least 80 ounces of water per day. If you’ve had a lot of sodium on vacation, drinking water can help balance your electrolytes and support kidney function. Add my favorite electrolyte supplement for faster, fuller hydration.
Step 3: Reintroduce Regular Exercise
Getting back into your exercise routine is crucial. However, there’s no need to overdo it. Start with moderate activities such as brisk walking, gentle yoga, or body weight strength training. Gradually reintroduce your usual workout intensity as your body adjusts. This balanced approach helps your body recover without added stress.
Step 4: Plan and Prep
Before returning from vacation, plan your meals and workouts for the first week back. Meal prep can save you time and prevent the temptation of unhealthy choices. Make a shopping list of healthy foods and prepare some meals in advance to ease your transition back into your routine.
Step 5: Check Your Expectations
Remember that it took time to gain those extra pounds, and it will take time to lose them. Set realistic goals and be patient with yourself. Understand that your body may need a few days to stabilize after the vacation, and avoid fixating on the scale. Instead, focus on how you feel and the progress you’re making in your routine.
Step 6: Prioritize Sleep
Adequate sleep is essential for overall health and supports weight management. You need 7-9 hours of quality sleep each night to help your body recover from the vacation and regulate hunger hormones. Check out my sleep guide to improve your sleep tonight!
Step 7: Manage Stress
When the vacation is over and you’re greeted with your to-do list, the stress can return like a tidal wave! Stress can impact our weight and overall well-being. We don’t have to get rid of stress altogether, but it’s crucial that we learn how to manage it.
Incorporate stress-reducing activities into your routine, such as mindfulness, meditation, box breathing, or spending time in nature. Managing stress can help prevent emotional eating, reduce your chance of chronic disease, and lead to a longer, happier life! It’s worth the effort.
Step 8: Seek Support
If you’re struggling to get back on track, consider reaching out to a dietitian or nutritionist for personalized guidance. They can help you create a tailored plan that aligns with your goals and provides the support you need.
When You’re Scared of the Scale, Skip Ahead Seven Years
Scales strike fear in our hearts. They can send us into a panic and make us do irrational things (like not eating, for example!). When you find yourself scared by the numbers on your scale, take a breath. Think about where you want to be in seven years. Take your eyes off of the immediate and reflect on your long-term health and weight loss goals.
Weight gain is normal during vacation, and like we discussed, most of it is water weight that takes a few days to readjust.
Don’t let post-vacation guilt overshadow your progress. Adopt a positive attitude and use this time as an opportunity to refocus on your health journey. Celebrate small victories and stay motivated by remembering why you started your wellness journey in the first place.
Rather than punishing yourself for a temporary gain, embrace a mindset that focuses on long-term wellness. Understand that vacations are part of life, and they don’t have to derail your health goals. Enjoy the memories you made and use this experience to reinforce your commitment to a balanced lifestyle.
Vacations are a wonderful time to relax and enjoy your life, but they don’t have to come at the expense of your health goals. By following the steps above, you can reset effectively and get back on track without extreme measures. Remember, the key is consistency and patience. Your health journey is a marathon, not a sprint. Enjoy the journey!
Want to learn more about how to establish healthy habits for the long-term? Join my program LEAN where I’ll walk you through everything you need to know.
