how to avoid weight gain on holiday!
You have been on a real mission, you have stuck to your weight loss diet for weeks or maybe even months and the day finally arrives when you breeze into the airport with case packed, boarding card in hand and are feeling fairly confident that you are going to hit the beach looking and feeling slim, trim and fit - it’s all good and you can see nothing but fun and sun ahead!
Then… you start to relax and enjoy a few indulgent treats and it all starts to go a bit belly-up and after a great holiday, you end up heading home having gained weight and it’s back to the drawing board! Unfair but irritatingly, all too common. Recent statistics indicate that our somewhat devil-may-care approach to holiday eating and drinking can lead to us piling on anywhere between 4 and 10 pounds - particularly when we head to those spectacularly cost-effective, all-inclusive holiday resorts!
there are traps everywhere!
First there is the breakfast buffet with everything you could possibly desire just sitting there, waiting to be devoured with no cooking or washing up involved, then there are the beach bars groaning with deliciously-refreshing but overly-sugary cocktails and mocktails plus mile-high club sandwiches, super-crisp skinny fries, pizzas just out the oven and ice cream sundaes begging to be bolted down. It’s still only mid-afternoon and already you have possibly consumed as many calories and as much, if not more sugar, salt and starch as you were consuming in a whole day when you were getting your body beach-ready and it’s not looking too good!
did you know?
- 2 of those ‘hot out of the oven’ delectably-moreish pastries from the breakfast buffet will start your day with around a quarter of your recommended daily fat and added sugars allowance and 500-600kcals! Solution: Go for ham and eggs or an omelette or fresh fruit and yoghurt and stay away from the breads, pastries and cereals.
- A frothy cappuccino will add around 120kcals, yet more sugar and yet more fat. Solution: Have a small, rich, dark espresso or a pot of tea (green, black, red, fruit, herb) without milk or sugar - very few calories and no sugar or fat.
- Regular snacking is possibly the most dangerous habit we happily-embrace when on holiday! A bowl of tortilla chips with a creamy dip weighs in at around 350kcals plus a whopping 10g of fat, 2 teaspoons of sugar and a load of salt. Don’t risk it! Solution: Have a generous slice of melon and a couple of handfuls of fresh nuts.
- A couple of slices of freshly-baked pizza or a burger, bun and fries at lunchtime can up your daily calorie count by another 300 to 500 and heap more added sugar, salt and fat to your day! Solution: Go for a lightly-dressed salad with lots of colourful vegetables and some protein instead.
- One of those enticing ice cream sundaes with toppings that cool you down mid-afternoon can add a whopping 500kcals, 5 teaspoons of added sugar and 20g of fat. Solution: If you must, have a single scoop of ice cream or frozen yoghurt coming in at around a quarter of the above!
- A steaming bowl of pasta with a meat and tomato sauce and grated cheese topping adds around 350kcals, 3g fat, 4 teaspoons of added sugar and a hefty amount of salt to a day. Solution: Grilled meat or fish with plenty of vegetables or a salad will more than halve that.
- A few fabulous cocktails in the evening can end your day with anywhere between 300 and 400 additional calories and another 3 or 4 teaspoons of added sugar! Solution: Stick to very dry white wine or prosecco, spirits ‘on the rocks’ or with soda, ensure you match every drink with a large glass of water and know you are keeping the calories and sugar under control!
Here’s a comparison of the likely totals of calories, fats, added sugars and salt involved in the above options to consider when making your daily food and drink decisions:
- Breakfast: pastries and a cappuccino
- Snack: tortilla chips and a dip
- Lunch: burger, bun and fries
- Afternoon: ice cream sundae
- Dinner: pasta with sauce
- Drinks: cocktails
- Calories: between 2500 and 2800
- Fat: between 80g and 100g (and most of it is likely to be processed and unhealthy)
- Added sugars: between 10 and 15 teaspoons - more than twice the recommended daily limit
- Salt: between 8g and 12g (we should aim for 6g maximum per day)
- Breakfast: omelette and black coffee or milk and sugar-free tea
- Snack: melon and nuts
- Lunch: protein-rich salad
- Afternoon: scoop of ice cream
- Dinner: grilled meat or fish with vegetables or salad
- Drinks: white wine, prosecco or light spirits with soda
- Calories: between 2000 and 2200 (body swerve the ice cream and have no more than 2 alcoholic drinks in the evening and you can reduce this to between 1800 and 2000)
- Fat: between 50g and 80g (and most of it will be naturally-occurring and healthy)
- Added sugars: between 2 and 5 teaspoons - well below the recommended daily limit
- Salt: between 3g and 5g (just under the radar!)
the calories in versus calories out theory is misleading as the quality of the calories you consume in a day tend to make a more meaningful difference to whether you gain weight or not than the quantity of calories but it may help to keep in mind that in a bid to burn calories in excess of your recommended daily intake for weight maintenance (1800 to 2000 kcals for women and 2300 to 2500 kcals for men), you should plan to walk briskly for at least 50 minutes or jog, swim or cycle strenuously for at least 30 minutes for every 200kcals of daily excess - otherwise, there is a strong chance they will be stored as fat and you will gain weight!