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Vacation and your weight loss plan - what went wrong and how to make sure it does not happen again
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When you return from a vacation, do you immediately say, "Oh well, I will get back on my plan tomorrow." Perhaps you weigh when you return and wonder what happened. (You KNOW what happened.) Dr. Phil uses a technique called "autopsy" when analyzing what went wrong in a situation. And so this article is an autopsy on what can go wrong and what needs to be done better when it comes to vacations and your weight loss plan.
Returning from a recent trip, I stepped on the scales to a gain of two pounds. The results should have been and could have been much better. So, with the latex gloves on and pen in hand, let the autopsy begin.
1. I forgot to pack my "Advantage Cards" and "Response Cards." These are the positive reinforcements that I use as described in Dr. Judith Beck's book, "The Complete Beck diet for life" book. While I thought I would remember them, I obviously needed to read them exactly as they appear on the cards.
LESSON LEARNED: Add the Beck cards to the travel checklist.
2. While we had planned a full schedule from morning until night, with the exception of one day, I had not written in on the schedule when I would be exercising. Yes, you can usually get in some "opportunity" exercise on a trip, and this trip included walking. But the amount was insufficient to make up for the daily 30-45 minutes of aerobics/strengthening exercises in my usual routine. I had even included an exercise band in my suitcase, and completely forgot about it, too. (Hey, it wasn't on the daily schedule!)
LESSON LEARNED: You MUST schedule daily exercise. It will not mysteriously appear on your itinerary.
3. On vacation, we are usually off our normal routine. Mine includes a full breakfast. This trip did not include that nor time to even enjoy breakfast. Without a good breakfast, you will feel tired and hungry faster, and that can throw off any well-laid plans. Your meals are YOUR responsibility, particularly if you have certain dietary requirements that your host is unlikely to have on hand.
LESSON LEARNED: Block out time to enjoy a full breakfast. Stop at a grocery store on the way from the airport to your destination to make sure you have healthy snacks and the right food at least for breakfast.
4. Weight gain is a direct result of lack of portion control. No matter how good the food is, there is no need to eat more than a single serving of any food (assuming your entire meal does not consist of carrot sticks). (Exception: salad stuff, without the extra dressing, but don't go overboard there, either.) If you are eating out a lot, take some home with you (to wherever you are staying, assuming you can refrigerate and reheat it, otherwise, leave it on the plate.) If you find yourself wanting to eat more than a serving of something, you need to determine what is going on at that moment that you are not satisfied with a serving. Are you inhaling your food? If so, you need to slow down so that your brain registers your stomach as full.
LESSON LEARNED: NEVER TAKE SECONDS, no matter how good the food tastes.
5. Finally, an analysis of the food showed that it was heavy on carbs and low on protein. You need a balance, and protein is essential for losing weight. Deadly results here: feeling way too stuffed and sluggish as a result of an overdose on carbs.
LESSON LEARNED: Stick to your regular weight loss plan, and do not go overboard on carbs at the expense of your proteins.
BOTTOM LINE WHEN YOU ARE ON VACATION: There is no reason why you can't enjoy your vacation. But keep in mind that while you are the person who is on vacation, your weight loss plan is not. There is NO PLAN B when you are on vacation.
FOR MORE INFO:
Click here to read about Plan B.
Have a hard time when it comes to eating out? Read about how not to sabotage your weight loss plans.
