Ever gone on a strict diet and exercise regime in the lead up to a holiday and then gone wild when you arrived at your destination because you deprived yourself so much beforehand? You wouldn’t be the first!

Going on a deprivational low calorie diet to get you into shape for something special will only result in binge-like behaviour when you finally release yourself from the deprivation, and usually complete undoing of any results you might have had!

Something a lot of people do (myself included way back when) is go all out on a holiday and really do EVERYTHING they just wouldn’t do in their normal everyday life. This is usually a result of the deprivation or rigorous training routine they might put themselves through in the lead up to the event. For example you might ‘to hell with everything for the next 7 days whilst I’m in Ibiza, I’ll just get back on track when I get home”. This sort of mindset can be quite damaging. Far better is some sort of balance throughout the whole year, then when you go on short breaks or longer holidays you just let your hair down a little more than you usually would, but nothing so drastic that it throws your whole routine completely out and sabotages your health to the point where you are left feeling (and even looking) quite rubbish when you get back to the norm, and playing catch up for a good week or two and maybe longer.

 

Here are 8 ways to enjoy your holidays without sabotaging your health or weight loss efforts:

 

1) Ditch the stupid diets in the lead up

You’ll only get to your holiday and drink and eat everything in sight for 2 weeks because you’ve ‘been so good for the last month’. There really is no need to have this detrimental relationship to your food and lifestyle. The way I teach nutrition applies 365 days a year, only when it comes to fat loss specifically there is always going to be some sort of calorie deficit needed in order to shift it, but none of my women would or should be eating less than 1700-1800 calories a day, even for fat loss. So, in the lead up to getting yourself out in a bikini you might just want to tighten things up a little bit for a while before you go but that DOESN’T mean restrictive deprivational diets of 1200 calories and a tonne of cardio.

 

2) Plan Ahead & Keep it Real

Preparation is everything, especially when trying to avoid stumbling into the nearest bar or cafe when you’re starving. When you get to your holiday destination go for a stroll and see what restaurants and shops you’ve got nearby and get an idea of what’s available to you. Most beach resort restaurants will pile your plate high with heaps of fresh fish, mouth-watering fruit and veg and lean proteins. And if you finish that off with a bit of ice-cream, so be it. Know that you CAN and should enjoy some indulgence on your holiday but you don’t have to go mad, if you don’t deprive yourself for weeks before your trip you’re far less likely to have that mentality anyway (see point 1).

 

3) Book Self Catering & Bring your Own

I never go away without bringing some trusted essentials in my case. Here’s what I bring:

  • Milled flaxseed (e.g. Linwood’s) to add to things like muesli, smoothies, and sprinkle on salads.
  • Rude Health Muesli Nutty Crunch (not something I eat usually but for a holiday it’s useful
  • Protein powder that can be mixed/shaken with water (I like SunWarrior chocolate raw blend or Bulk Powders strawberry whey) for a protein hit during the day whilst enjoying an ice cream on the beach!
  • Then I hit the local grocery shop and buy some eggs, smoked salmon, cooked ham or bacon, avocados, spinach and or other dark green leaves, berries, coconut milk or nut milk (if available), tomatoes, olives, hummus, and any other veggies I can get my hands on.

 

4) Don’t forget to hydrate!

Don’t let your water intake fall to the wayside on holiday, even if you are sipping on cocktails throughout the day on an all-inclusive break to the Caribbean, GET THAT WATER IN no matter what! Your body’s cells will need it more than ever on a sun drenched holiday and even more so if alcohol is flowing.

 

5) Sleep is still a priority

Try to stick your normal routine as much as possible and get your 7-8 hours in each night. If you’re on a party holiday then just try to have a night off for every wild night and catch up on some sleep, your body and mind doesn’t have to come back ruined!

 

6) Know your limits

Which brings me to my next tip – know how much alcohol you can handle and don’t binge drink just for the sake of it. Take your time and have a glass of water in between each drink, you don’t need to get wasted just because it’s a holiday, its far nicer to remember your entire holiday! The same can be said for tamer more relaxing holidays – don’t just drink for the sake of it, ask yourself do you really want this next drink or maybe you’d rather a refreshing mint tea or glass of water instead.

 

7) Move your body

There’s no need for your exercise routine to take a complete break whilst you’re away, skip the cab and opt to walk instead, drop 20 squats each day before leaving for the beach or pool, and swim a few lengths of the pool everyday.  

 

8) Relax and enjoy yourself!

If you get breakfast and snacks right, stay hydrated, move your body, and get plenty of zzzz’s you can enjoy indulgent meals and fabulous wine guilt free. It’s not all or nothing, not at all, just do your best to limit the damage as much as you can and for the rest of it, relax!
So I hope these tips are helpful, I’d love to know! Drop me a line at francesca@flnutrition.co.uk :-)

With love

Francesca

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