How to Stick to Your Diet During the Holidays

We should lead a healthy lifestyle and keep fit throughout the year. Summer is the time of the greatest motivation for many of you. It is also the perfect time to implement a healthy diet thanks to the availability of fresh seasonal fruit and vegetables. High temperatures contribute to the fact that we feel like eating light dishes, drinking more water, and staying active outdoors. At the same time, we are also faced with many temptations. Holidays, trips, alcohol, ice cream, barbecue or all inclusive holidays. Do you often ask me how to cope with the diet while on vacation? I have some tips for you that will help you stay in shape, also during the holidays ?

 

Above all, stay active

Vacation is a time to regenerate, rest and recharge your batteries, but try to spend it actively. Instead of lying on the beach for hours, choose the activity that gives you the greatest pleasure. Long walks, bicycle tours, and active sightseeing will be an excellent alternative. Jogging in new undiscovered places, in beautiful natural circumstances, can provide even more motivation. You can find a gym in lots of places, there might be one in your hotel so why not give it a try. As you can see, there are many possibilities to be active. Choose your favorite kind and do it! 

 

The main rule should be: everything in moderation

Try new things, but follow the principles of healthy eating when composing meals. Avoid deep-fried foods. An alternative will be grilled or roast dishes. Don’t forget to include a portion of vegetables with your meal. It is of course a great idea to try the local cuisine.  The availability of fresh fish and seafood is much greater e.g. in the Mediterranean countries than in Poland. Make use of this opportunity. Fish and seafood are not only a source of wholesome protein, but also omega-3 acids, B vitamins and many minerals such as potassium, sodium, phosphorus, iodine and selenium.

 

Have regular meals!

Remember to keep regular meal times during your holiday madness. Try to eat smaller portions at appropriate intervals throughout the day. Regular consumption of wholesome meals will reduce the desire to snack. It’s a good idea to choose a smaller plate to put your food on. Thanks to this technique, the meal looks bigger optically. Also, do not forget about breakfast and do not eat immediately before going to bed. The last meal should be eaten 2-3 hours before bedtime.

 

Hydration

The key to success is also proper hydration. High temperature increases thirst, so you should regularly drink water in small portions during the day. Remember that in my app you can also monitor your hydration. You can find more details HERE. It is worth controlling the amount of fluids you drink during the day, and at the same time you develop good habits. Do not replace water with sweet drinks. They will not satisfy your thirst, but will be a source of sugar and extra calories. For variety and flavor, you can add lemon, mint, frozen fruit such as raspberries or blueberries.

 

Alcohol

Colorful drinks on the beach are even more tempting. However, it is worth giving up sweet drinks, which provide a large amount of sugar and calories, in favor of a glass of dry wine. 1g of pure alcohol provides the body with 7 kcal. Drinks with sweet drinks have a much higher caloric value. They are also characterized by a high Glycemic Index, which results in an increase in blood sugar levels. Additionally, after consuming alcohol, the desire to snack, especially salty snacks, increases.

 

Share the dessert?

You should not deny yourself everything, but when it comes to sweets, it is also worth being moderate, choosing a healthier alternative, such as fresh fruit and a smaller portion of cake. If you keep your meals regular throughout the day, your craving for sweets will also be smaller.

 

In conclusion, do not give up on all the pleasures during your vacation. It is a time of rest from everyday duties. I hope you will be able to regenerate and recharge your batteries during your holidays. Just remember to follow the principles of healthy eating and try to make sensible choices ?

 

Bibliography:

1. Carter F. Fluid balance. Nurs Stand. 2009; 23 (34):59
2. Paoli A, Tinsley G, Bianco A, Moro T. The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting. Nutrients. 2019; 11(4):719
3. Swift Damon L et al. „The role of exercise and physical activity in weight loss and maintenance.” Progress in cardiovascular diseases vol. 56,4 (2014):441-7