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How do I get rid of my holiday pounds again?

20 September 2023|Nutrition

You go on vacation to enjoy drinks and delicious food, but then you come home with a few extra kilos that you had worked so hard to lose before your vacation.

In this article, we explain why you gain weight during your vacation and share what you can do to shed those extra holiday pounds.

Why do you gain weight during your vacation?

The most obvious reason is that people just let loose, don't pay attention to what they eat and drink, and exercise less during their vacation, resulting in weight gain. Eating more, more snacks, more alcohol, and less movement are clear causes.

Do you take this into account during your vacation? There are several reasons why you might still gain weight.

1. You retain more water

Your body consists mostly of water, and your fluid balance has a significant impact on your body weight. This is the main reason why you gain weight during your vacation, especially if you go to a warm country where your body will retain more water due to the higher temperature.

2. You eat fewer vegetables and fruits

Sodium (salt) and potassium regulate, among other things, the fluid balance in your body. Because you likely eat fewer vegetables and fruits on vacation, you get less potassium, causing your body to lose less water.

3. You consume more salt

Eating more salt causes your body to retain more water. If you eat in restaurants a lot during your vacation, your food will generally be saltier than when you cook at home. This means you'll quickly consume more salt than usual.

4. You eat more carbohydrates

No, eating more carbohydrates doesn't immediately make your body store more fat. However, it does lead to more water retention.

When you eat (more) carbohydrates, your body converts a large part of them into reserve energy or glycogen. Glycogen is stored in your muscles with the help of water.

Are you having a cocktail or ice cream? Or are you indulging in pizza or pasta for an evening? Your fat mass won't immediately increase, but your body will store more water, ultimately making you weigh more.

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How to Prevent Holiday Pounds?

Initially, you can't. As we mentioned before, the chances are high that you'll retain water during your vacation, so there's no use worrying about it.

You can certainly overeat, but you'd have to go to great extremes to undo all your good results.

If you stay active during your vacation, make a few conscious choices, and don't load up your plate with half the buffet, you can have a great holiday without stressing about gaining or losing a kilo (of water).

Also, read: How to Eat Healthy on Vacation?

How to Get Rid of Holiday Pounds?

Didn't manage to stay on track with your weight during your vacation? No need to panic. Just go back to your old routine after your vacation and resume eating and exercising as usual. This is often enough to shed those extra holiday pounds.

To give your body a little boost, you can be a bit stricter with yourself in the first few weeks after your vacation. You don't need to follow some crash diet; just make a few small adjustments, and you'll make progress:

1. Avoid the extras

Take a break from alcohol for a few weeks and try to avoid the treats you normally indulge in for a while. So, no cookie with your coffee, and just have a cup of (herbal) tea instead of that big cappuccino or soy latte.

2. Drink more water

An occasional glass of soda or fruit juice is nice but comes with calories. Therefore, opt for coffee, tea, light drinks, and especially water. This not only prevents you from consuming (extra) calories but also helps you feel less hungry or snacky.

3. Eat protein-rich and fiber-rich meals

Protein-rich and fiber-rich meals generally provide good satisfaction and prevent you from getting hungry or craving snacks quickly, unlike fatty and calorie-rich snacks.

4. Eat more vegetables and fruits

Vegetables and fruits are rich in fiber and nutrients and have few calories. Make them the basis of your daily meals, and you'll quickly get rid of those extra holiday pounds.

Also, read: 6 Effective Weight Loss Tips

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Conclusion

When you go on vacation, you have less control over your diet and often eat things that you don't regularly consume at home. This often results in a slight weight gain during your vacation, but in most cases, it's related to water retention and not something to stress about.

Vacations are meant for relaxation and enjoyment, and it's really not necessary to avoid everything during your holiday.

Prevention is, of course, better than cure, and with a few strategic choices, you can prevent gaining those extra kilos during your vacation that you'll want to shed afterward.

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