Anxiety about weight gain on vacation.
sijomial
Posts: 19,809 Member
Please don't let anxiety spoil your enjoyment of what should be a special time with family/friends/loved ones. That can include enjoying good / new / different foods as well.
With perspective of time a temporary gain really isn't significant, mostly a quick gain is water related and if you do add some fat too then none of us has forgotten how to lose weight.
My numbers were spectacular in gaining 10lbs in 10 days but I had an extra factor in the form of a back injury which restricted my exercise and caused a very swollen back.
The usual temporary gain factors are salty food, more alcohol, air travel, greater volume of food in your system etc etc.
My guess is I gained 7 or 8lbs of water and 2 or 3lbs of fat. Fast forward two weeks and I'm back to goal weight but still got memories of a lovely break and my sun tan.
With perspective of time a temporary gain really isn't significant, mostly a quick gain is water related and if you do add some fat too then none of us has forgotten how to lose weight.
My numbers were spectacular in gaining 10lbs in 10 days but I had an extra factor in the form of a back injury which restricted my exercise and caused a very swollen back.
The usual temporary gain factors are salty food, more alcohol, air travel, greater volume of food in your system etc etc.
My guess is I gained 7 or 8lbs of water and 2 or 3lbs of fat. Fast forward two weeks and I'm back to goal weight but still got memories of a lovely break and my sun tan.
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Yeah I totally agree. I always put on some weight on holidays, I now just accept that as I've found that when I'm back home, and back to my routines, the weight goes back to what it was before. Holidays are for enjoying the "break from the normal", ok I do more activity holidays but the principle is still the same - just get out and enjoy yourself!4
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I am so glad you posted this. It breaks my heart when I see so many afraid to enjoy a vacation or special occasion.
Being aware of your portion sizes and enjoying the local foods don't have to be mutually exclusive, especially when you remembers that you are probably more active than when you are normally sat at a desk and commuting.
I generally have a couple of 3 week vacations a year. One is usually a cruise with unlimited food and drink. In the 7 years I have been on MFP I don't think I have gained more than 2 lbs of fat. Sure, I have come home 5-7 lbs over my maintenance high, but thatweight is water weight gained for all the reasons above and is so predictable I travel with 2 sizes of clothes.
Remember it is consistency over time that leads to a successful weight loss and maintenance; not a vacation or special occasion that ruin it.
Cheers, h.8 -
Vacations I can tell myself are supposed to be a "treat time", not as in "eat all the treats", but treating yourself. And giving yourself some slack.
My problem is more the stuff like work related travel. I am going to be on a kind of "retreat" from Monday to Thursday and of course we will be working all day (sitting), there is one 2 hour hike (with local food in the middle which tends to be fairly high in fat and starch) and we will be fed all the time including 2 coffee breaks each day and probably some drinking in the evening. Of course I can refrain from the drinking and from having cake at the coffee break, but my baggage is restricted so I cannot just bring half a bag of healthy snacks to have instead.
I am so conflicted about it. My thought was that I will have to work hard, so I can slack on the eating and sports. But I am still somewhat scared of the results. And there will be no "it was a holiday, I treated myself to it" thought, just tiredness from working and regret.1 -
Great post!!0
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skymningen wrote: »Vacations I can tell myself are supposed to be a "treat time", not as in "eat all the treats", but treating yourself. And giving yourself some slack.
My problem is more the stuff like work related travel. I am going to be on a kind of "retreat" from Monday to Thursday and of course we will be working all day (sitting), there is one 2 hour hike (with local food in the middle which tends to be fairly high in fat and starch) and we will be fed all the time including 2 coffee breaks each day and probably some drinking in the evening. Of course I can refrain from the drinking and from having cake at the coffee break, but my baggage is restricted so I cannot just bring half a bag of healthy snacks to have instead.
I am so conflicted about it. My thought was that I will have to work hard, so I can slack on the eating and sports. But I am still somewhat scared of the results. And there will be no "it was a holiday, I treated myself to it" thought, just tiredness from working and regret.
I feel for you with the work-related travel food problems. I have a medical problem and have to draw the line no matter what's going on.
My suggestion would be drink a lot of water -- plain water or with a slice of lemon, whatever you prefer, but just drink water. Make water your beverage of choice. It's good for you and will help to fill you up and curb your appetite.
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My suggestion would be drink a lot of water -- plain water or with a slice of lemon, whatever you prefer, but just drink water. Make water your beverage of choice. It's good for you and will help to fill you up and curb your appetite.
I do that anyway. I am sitting here at work with my bottle of tap water. Have actually been asked by a coworker today why I am going to the kitchen so often (to fill up the bottle of course). It does help, a little. And I will do it during the "work time". I have more problems with the "break time". And potentially needing more bathroom breaks than will be accommodated.
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I love this topic, however I don't think there is one size fits all, or one approach fits every vacation
I looked at MFP history and it was clear to me that my ups and downs were mainly around holiday/vacation eating at least from 2011 to 2015. Before that I pretty steady maintained. We just started going to a lot more vacations or other travels.
What didn't work for me was thinking that vacations are limited opportunity to eat whatever I want as much as I want. In way it nearly took over the joy of everything else - as new cultures, weather, time with family. Up to the point where it became the center of my vacation. After vacation, no surprise I would feel down having to go back to normal.
For me consistency works better. I had to stop Monday eating vs weekend eating vs vacation eating. There are some things I aim for always - as enjoy my food. My meal on Monday office day can be fun, and it should be enjoyable. But also on vacations I have some minimums that keep - I try not to overeat, I keep eye on treats, I eat a lot of veggies.
Since i hit maintenance last summer I was super anxious about my first vacation.
Vacation 1 - 2 weeks in Orlando at WDW with food pre paid. I decided on approach as above, while not being on diet but not viewing it as limited opportunity either. It went great. I estimated calorie intake
Vacation 2 - 4 days at Spanish island. I didn't try. I was travelling with friend. I didn't follow my normal routine trying to fit in to hers. I had cocktails compared to prossecco, like perhaps 2 a night -not binge drinking or anything. Honestly I felt rubish after and I felt well actually this is not me anymore. Being 4 nights only there wasn't any drama
Vacation 3 - 2 weeks in California. Mixed bag. I didn't track but I ate my veggies & fruit. I ate too much few times but over all, 2 weeks after the vacation I am back to normal weight + 2 lbs. I felt no anxiety for this vacation.
Some anxiety is perfectly normal
Vacation 4 is due in week and half, only 3.5 weeks after California. 10 days at all inclusive beach resort. I fully intent to track. I have just had it with vacations.
. This one was not planned, we have to go due to family but I will be doing my workouts and eating as I eat home, swim, walk and recharge. Perhaps little more, but the aim for this vacation is to leave me feeling healthy and rested. Again, no anxiety about it
It depends on the type of vacation. It depends on what stage and mindset of your journey you are. It depends - does it upset you to have to deal with dramatic change in how you eat, and focus on weight loss or does it upset you not having a free pass to pig out on vacation.
Eating too much at one sitting, and letting go of the romantic value I assigned to a food as ice cream, which I can have on vacation was massive step for me. I can enjoy ice cream on vacation now - but I don't have to have it to enjoy my vacation. My romantic views of holidays are about opportunity to rest, explore, be with family, feel good and not about food. I enjoy eating in way to make me feel good about myself after my vacation
And yes, I am realistic and I do have little more, and few more treats on vacation but there is no dramatic difference.
I am actually looking forward for not having any vacations from September to at least May, lol I am little tired.
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So for me long term I want to be able to travel a lot, and I don't maintain healthy weight with few lbs up and down but I want to have consistency in how I eat. Eat when hungry. Eat a lot of fresh fruit veggies. Eat not too much. Just forget about it all(and I am not saying that's what you are suggesting but this is what I did between 2011 and 2015) just doesn't work0
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@HappyGrape
Agreed there isn't a one size fits all approach. Also I wouldn't advocate gluttony or a complete disregard for volume and food/drink choices.
Having a plan or strategy makes a big difference to the outcome, but that plan should leave room for enjoyment without unrealistic anxiety or guilt.
My 10lb gain could have been far higher!
Bubbly was available with every breakfast but only had it to celebrate our 34th wedding anniversary.
I limit my visits to the buffet. When I'm full I stop eating, my full is a definite calorie surplus though.
All inclusive resort with "free" alcohol on tap all day doesn't mean I have to get smashed to get value for money.
I walk a lot, mostly on the beach.
Normally I train/exercise every day on holiday (for enjoyment) but due to injury probably lost about 10 hours of exercise, I consciously ate a bit less and walked a bit more after my back went "ping".
I had diet coke in my rum & coke.
To me it's the difference between anxiety that spoils a holiday versus having a perspective about the real consequences of a temporary gain.
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@HappyGrape
Agreed there isn't a one size fits all approach. Also I wouldn't advocate gluttony or a complete disregard for volume and food/drink choices.
Having a plan or strategy makes a big difference to the outcome, but that plan should leave room for enjoyment without unrealistic anxiety or guilt.
My 10lb gain could have been far higher!
Bubbly was available with every breakfast but only had it to celebrate our 34th wedding anniversary.
I limit my visits to the buffet. When I'm full I stop eating, my full is a definite calorie surplus though.
All inclusive resort with "free" alcohol on tap all day doesn't mean I have to get smashed to get value for money.
I walk a lot, mostly on the beach.
Normally I train/exercise every day on holiday (for enjoyment) but due to injury probably lost about 10 hours of exercise, I consciously ate a bit less and walked a bit more after my back went "ping".
I had diet coke in my rum & coke.
To me it's the difference between anxiety that spoils a holiday versus having a perspective about the real consequences of a temporary gain.
I find it hard to believe youve been married 34 years..geez you look great.
I love your post btw and I totally agree. I no longer sweat the holidays.0 -
slimgirljo15 wrote: »@HappyGrape
Agreed there isn't a one size fits all approach. Also I wouldn't advocate gluttony or a complete disregard for volume and food/drink choices.
Having a plan or strategy makes a big difference to the outcome, but that plan should leave room for enjoyment without unrealistic anxiety or guilt.
My 10lb gain could have been far higher!
Bubbly was available with every breakfast but only had it to celebrate our 34th wedding anniversary.
I limit my visits to the buffet. When I'm full I stop eating, my full is a definite calorie surplus though.
All inclusive resort with "free" alcohol on tap all day doesn't mean I have to get smashed to get value for money.
I walk a lot, mostly on the beach.
Normally I train/exercise every day on holiday (for enjoyment) but due to injury probably lost about 10 hours of exercise, I consciously ate a bit less and walked a bit more after my back went "ping".
I had diet coke in my rum & coke.
To me it's the difference between anxiety that spoils a holiday versus having a perspective about the real consequences of a temporary gain.
I find it hard to believe youve been married 34 years..geez you look great.
I love your post btw and I totally agree. I no longer sweat the holidays.
@slimgirljo15
Aw thanks! Very kind.1 -
I was worried about weight gain on vacation this year, we were planning a great vacation that hits at my MFP 1 year anniversary. Funny how things can change in just a few months, now I'm worried if we get to go at all....1
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when I went on vacation I learned to not drink soft drinks, not to get too hungry, take healthy snacks. Last vacation I was about the same weight, maybe up a pound or two.0
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My thoughts.... if one were to go on vacation, put on a few lbs, and come back and go back to their "normal: woe... wouldn't the weight fall off slowly?3
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