I’ll be honest with you. We haven’t been on a real vacation in a long time, but we do visit family in other states and call it a vacation. It’s a vacation for us but I’m sure when our family of 9 descends on their houses they don’t feel like they are on vacation!
Can you still eat right, exercise and lose weight while you are on vacation or traveling? I give you a resounding YES. If your goal is to lose a bit of weight on a vacation you can. If your goal is to maintain on vacation you can. And if your goal is to kinda hope that you don’t gain any weight while you are gone, you probably will kinda gain some weight! 
When we do go on our free family vacations my goal is to maintain my weight, which is usually my goal unless I am losing baby weight. But even while I was losing weight, my goal was to lose weight on vacation and I always did. For me, much of it was mental. In my previous obese life I treated vacations as vacations from everything. From laundry, from meal planning, from schooling and from even trying to eat healthy.
When I was on my own journey to lose weight, I shifted my thinking to only taking a vacation from day to day responsibilities, but NOT taking a vacation from eating right and exercising every day. That shift in thinking worked for me.
Of course, I planned very carefully what I took on vacation and let everyone know that I would be exercising every morning before we went anywhere for the day. But I also knew there would be unexpected occasions that would arise and I tried to be flexible with what came up. If I knew we were going to leave at 9:00 for an outing, I got up at 6:00 so I could exercise, shower and get the kids ready on time. If we were going out to eat, I ate light during the day, knowing that restaurant meals have more calories than I needed.
Flexibility,
Planning and
Firmness
were the three things that helped me lose weight on those past vacations and the words that help me maintain my weight while on vacation these days.
Here are some tips for you when you are going on vacation:
1. Plan, plan, plan – Write out a daily schedule of your anticipated activities and think about what food will be available and what food you can bring with you in a cooler or in your suitcase.
2. Bring your exercise clothes and shoes – I always bring my workout clothes, shoes and my Gym in a Bag when we travel. None of that takes up much room. I wear my tennis shoes if they are too bulky for the suitcase and everything else fits in just fine.
3. It’s okay to be selfish – That sounds bad I know. But it is okay to take 30 minutes out of your entire day to take a quick walk, do an exercise DVD or workout in the hotel gym. It’s okay.
4. Call ahead to restaurants – If you don’t have internet access on the road, call ahead and ask what kind of food they serve. Ask if meals can be altered for special dietary needs. Most restaurants are very accommodating.
What are your thoughts? Can you really lose or maintain on vacation? Ever tried it? Diane
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this is a really good/timely posting – and I think your bottom line – either set yourself up for success or set yourself up for a really hard time – is right on the mark.
vickie´s last blog ..Done things
I’m actually leaving on Monday to visit family up north for the week. Since walking aggravates the heck out of my plantar fasciitis, I’m not sure how much exercise I can do without my gym. But I’m determined to do ok on the food part. I’ll be packing lots of my own. And I’ve already asked my grandmother to not put butter on everything
Rachel Palmieri´s last blog ..Weight loss ~ Dave
In the past I would have said NO its not possible, but now I know from my own experience it is possible.
One visit to Cape Town while losing my weight still, I managed to lose 6kgs ( 13.2lbs ) in the 9 weeks i was there…and then my last visit I managed to maintain.
I plan and I make sure I train as often as I can ~ I buy my own foods need be…
so yes ~ it can be done.
I’ve traveled quite a bit while losing and maintaining. I gained a pound on one trip, lost a 4 pounds on another. For me, it seems to be about the exercise more than the eating. I’m not sure why that is, unless that it’s that I kind of instinctively lean toward healthier food options most of the time. Maybe?
Cammy@TippyToeDiet´s last blog ..What Are You Proud Of?
Your second paragraph says it perfectly. You will do what you make up your mind to do BEFORE you ever leave. If you PLAN to lose, you will. If you PLAN to maintain, you will. If you fail to plan, guess what?? And chances are, if you fail to plan, the gaining will not stop when you get back home. Healthy eating doesn’t take a vacation. If you can do it at home, you can do it on vacation. Be assured that when you get back home, you’ll be very glad you stuck to your plan.
Sharon´s last blog ..Numbers Don’t Lie
It’s no wonder you don’t go on many family vacations. I can’t imagine how expensive that would get with nine of you! Two is hard enough!
I think it all depends on the nature of the vacation. It’s harder for me to not gain weight on a beach vacation than one where I’m sight seeing a city. At the beach, I don’t do much but lounge around. When I’m visiting a city or other area that requires exploring, I’m more active than I am at home. I never got a better workout than when I visited Rome. I think I walked from one end of the city and back.
Great post Diane! I usually lose when I go on vacation. I think it is because I am so aware that I am not doing as much as my normal routine, even though I still exercise, that I plan for healthy meals for the most part and I also don’t eat as much as I usual do since I am doing less.. most times. You said it all. I plan for my food & exercise times. I also plan my treats as well.
I know some people just like to let go & enjoy but if I did that on a 5-7 day vacation, the way my bod works, I would not get into my jeans by the end of the week! Plus, I just feel better keeping to my healthier routine & planning for my treats!
Jody – Fit at 52´s last blog ..Knowing & Doing: Do You Do What You Know?
Great post! In the past I’ve always gained on vacation and when I go away on the weekends. I’m getting better at staying in control on my weekends away. I may not lose on the weekends but I’m holding steady.
I am torn with this. Over spring break, I surprised myself when I lost weight on my vacation. It was hard to eat right around other people and with all restaurant meals, but I did it. On my next vacation I loosened up a bit and had a few splurges. I didn’t gain. In the past, before my new lifestyle change, the food was a big part of many vacations. I don’t want to have to give that up… but I also don’t want to gain while away. Now, that said, on my upcoming spa trip I will eat a lot!! But it is all healthy. And I will work out a lot. I suspect though that I might gain a pound or two and wonder for the first time before a spa trip if I will decide that is worth it. Hmm.
Karen@WaistingTime´s last blog ..Going, Going, Not Gone
I always do those kind of vacations.
And I have to get in some sort of exercise on vacation because I get cranky otherwise.
losing weight while on vacation has never been a problem with me. Like you, we are usally traveling to visit family on ours. I never let the food become the memory. It’s about spending quality time with the family. And if we are all planning a cook out or a big dinner, I always run to the store and make a couple healthy choices even if it’s just a veggie tray or apple salad.
And we take our dogs so every morning and every evening we go on a long 1 hour walk to help them stay ‘worn out and calm’ for us (a worn out dog is a happy quiet dog lol)
Brenda´s last blog ..strawberry spinach salad
Oh, visiting my parents is always followed with a 2kg baggage as extra weight. I am always in my car being sent here and there by everyone. Its my fault.
I will try to implement this when I visit my friend in Pretoria. Thats a challenge as she always have sweet treats for her teen daughter.
And Diane I am one of eight. My mom has the eight of us. Even twin last-borns. We never went on vacation, all of us. The thought is scary.
Mbini´s last blog ..Fitness Journal Day13
My goal, on vacation, is to do no harm and to get in a at least 30 minutes of exercise, if not more, per day.
If weight loss happens, I am so happy but if I just maintain, I’m happy with that too.
‘Drea´s last blog ..That Place In Your Head
Yes, I know you can lose or maintain on a vacation, because I’ve seen plenty others do it. I’ll be honest in saying that I tend to take a break from everything when on vacation. However, this last time I took workout clothes and my iPod with me.
As you know, it worked well at first, but then I just stressed out and didn’t care anymore. I’m thinking my reason was two things (A) I didn’t have my good habits set in stone yet and (B) this wasn’t a fun vacation, but a very stressful visit with a sick family member.
The first week I simply maintained and got in good walks during the week. The second one I quit caring and the weight came on. I think next time I’ll try and stick with what I did the first week, because it sure left me feeling better.
Thanks for the helpful tips Diane.
Leah´s last blog ..All In Good Time
I think it depends on the vacation. If it is go to a beach or cruise or resort or such where there is no real activity, you will most likely gain. If your vacation is backpacking, white water rafting or biking across some state, you are going to lose. If you are very active you will have a lot less opportunity to eat than if your vacation involves sitting around catching up with family or soaking up the sun while watching your kids play in the water.All of my vacations have been very active ones and weight gain during these never happened. You would be amazed at the amount of energy you burn rowing a canoe for 8 or more hours a day and then hiking on a rugged trail with said canoe and a 50 lb pack on your back- not to mention the energy spent chopping wood, carrying water and non stop mosquito swatting !
Diane´s last blog ..Smiling at my kidneys
My best trick has been to buy food at the location. It offends sometimes, but I try to treat it as a gift for everyone. Even if it does offend, I do it anyway. They don’t usually disown me.
It is usually fruit and vegetables for snacking and to supplement a meal.
JourneyBeyondSurvival´s last blog ..Flaunting Traditions
Those are great tips, Diane!
I seem to be getting better when it comes to trips…I remember the first one we took I gained 6 pounds and was devastated. The last one? I maintained, so I guess I am learning! I think activities that you choose will make a huge difference, as well as staying hydrated – I think I drank 6 16 ounce bottles on our last day trip!
Pam´s last blog ..Precious
What a great post! I admire your dedication- you need to bottle that stuff up and sell it, you’d be a millionaire!
Tiff´s last blog ..Days #146 – #159: An Update
I will be testing this out on our trip to the beach in 3 weeks, I plan to lose by walking for at least an hour every morning and making healthy choices. I will allow myself some treats but will make sure they are worth it.
I will be more active than sitting at a desk all day
Julia´s last blog ..Use it or lose it!
LOL! I’m like Jody on vacation! I usually lose a little weight. I keep so busy, and I like to be physically active so that’s what happens. I can understand how it would need planning though. That’s more what I do when visiting family during the holidays.
Dr. J´s last blog ..Lab Notes: Mediterranean Diet Guru Drops Dead: Heart Attack; African Worm Grows in Human Eye
This is a very timely post for me to read, Diane, as we are leaving for a long weekend in Vegas on Friday. I am nervous about all the food and indulgence, and I have decided that I’m going to map out a plan and stick to my guns! Thanks for the encouragement and tips!
Lara (Thinspired)´s last blog ..Weekend Recovery
My summers tend to be weeks at the cottage. My mom and I are either good support or sabotagers for each other. We have determined that going to the cottage is just a change of venue and not an excuse to be totally lazy and eat junk. The food is the biggest challenge because the stores close by do not carry much produce or clean eating options so I will have to go 30-40 mins away to stock up on produce during our longer stretches. The clock is the other issue. Due to family dynamics and being on the water, it is common to eat dinner at 8 pm. I have been fighting this ever since I had kids because they need to eat at 6 at the latest. And I have found, I need to eat then too so that I don’t overeat.
I haven’t been on holiday in a while so can’t contribute with own experiences but I’ll be going in autumn and this post is definitely going to be very helpful. As far as I can tell already, the planning one is going to be especially important: availability of food, but not healthy food (I know that will be there) but rather availability of sweets from the region that I love. I am going to be thinking and planning ahead on what I might encounter there and how I want to deal with it so that when the situation occurs, I have guidelines and don’t succumb to the temptation when it’s too much.
I know it can be done, and I have done decently at maintaining once salt weight disappears, but honestly I find it is rarely worth the mental energy to expend when we’re under someone else’s roof or eating out every meal. I just take a gain of a pound or two and set to losing it once we’re back home. I find that is less stressful and more enjoyable, and that makes for a better vacation for me,
I don’t eat wildly off plan on vacation because I do generally still log calories, but beyond that I just don’t stress.
Taryl´s last blog ..*blush*
I know that personally I generally LOSE weight on vacations. I eat out a lot but when I do I often split food with whoever I’m with and my vacations are always active – if at the beach I swim and walk, if in a city I walk a lot, and also get in a lot of activity!
Mary (A Merry Life)´s last blog ..Adventures In The Northwest
We don’t go on vacations either, so I wouldn’t know.
But when we do go out of town for a day, I bring my gym clothes and make it a priority to do SOMETHING.
Yes! I look forward to vacations and usually lose then. You’re absolutely right. It takes lots of planning. A cooler in the car (if it’s a car trip) helps. We try to book hotels with refrigerators so we can better regulate breakfasts & lunches (calorie/fat ‘expensive’ meals if eaten out). And really important to me is a supportive traveling partner (DH!) who ‘buys into’ my need for exercise and healthy food.
I was on vacation only for 4 days, but I lost a bit, even eating everything I found even remotely edible. It was a hiking vacation, no family, just my high energy guy and me and nature. I don’t know why I would be so surprised that 6+ hours a day of hiking and walking burns so many calories. My whole extended family exercises like neurotic weight obsessed people – and they are.
julie´s last blog ..Why I love moderation and the scale
My “vacation” will be 3 day football weekend and usually the first dinner is a all you can eat buffet. I will be trying to talk them into something different this year
i dont gain weight on vacation but i think its cuz when im in an uncomfortable or new environment the anxiety or nervousness/excitement i feel doesnt register with my tummy so im not as hungry. when i come back home- im famished!!
great question!
I so agree with everything you said and for me (who hasnt been on a vaycay since the economy plummeted
) its also about choosing before I go.
is this a vay cay? I may not workout at all and just find exercise (“exercise”) in nontraditional places and walk more and give my body a BREAK.
is it a work trip or have I had LOTS of vay cay time recently? I planplanplan. as you said 30 min a day and I take it. no matter what.
Miz´s last blog ..New Two Fit Chicks podcast.
Yes you can.
Although I always gained on holidays my last 3 holidays which were all in Italy I maintained or even lost some weight. I just ate my meals and nothing in between and we always walk a lot when we’re on holiday.
I’ll see if I can do it again as we leave Friday the 18th for a week to Belgium. This will be my first holiday where I bring my running clothes and I’m really looking forward to running there.
Perfect post for me to Diane. Last September I took my sweet little girl to college in Oregon and came back 4 lbs lighter! Now I’m at goal and heading down again TODAY to road trip in Seattle, and throughout Oregon!
We are both nutritious eaters and with sightseeing, hiking, and making our normal healthy choices… our focus is not on food! WOW… how my life has changed!
Thanks for your blog. I enjoy it so much!