How not to put on half a stone on holiday
On holiday, my routine flies out of the window faster than the hot air hits me in the face when the plane doors open. I don’t think twice about the fact that my morning run and yogurt will be replaced with an Aperol spritz and cannoli or that I’ll be sprawled on a sun lounger at the time of day I’d usually be setting off on a two-hour dog walk.
Obviously, this means I’m eating more and moving less – and feeling a little heavier when touching down back in the UK a week or so later. I’m not alone. Britons gain 4.4lbs on average on their summer holiday, research suggests. “It’s inevitable you’ll gain a few pounds on holiday, as a little indulgence is all part and parcel of having a relaxing and enjoyable time,” Oliver James, a weight loss coach and the author of The Road To Weight Loss, assures me.
Surely, there’s little point in a holiday that doesn’t accommodate delicious treats and full bellies? “Food is there to be enjoyed and that’s certainly still true when on holiday,” agrees Dr Federica Amati, head nutritionist at science and nutrition company Zoe and the author of Every Body Should Know This.
But we can control weight gain so it doesn’t get out of hand, says James. “You just need to make sure your emotions (which want you to have a great time) and your logical thinking (which wants you to keep a stable weight) work hand in hand.” He and Dr Amati have shared their sensible holiday tips to avoid a nasty shock when you step on the scales.
Diet
Sampling regional foods and sharing meals with family and friends is a huge part of a holiday, as is having a few more glasses of wine, for most of us. But, to keep your waistline in check, choose from the dinner menu based on which option has the most veg, says Dr Amati.
“Increasing the plants you have on your plate will expand the variety of nutrients you’re getting and naturally leaves less room for less healthy components,” she says. “Because they contain a lot of fibre, they’ll likely keep you fuller for longer, too.”
And, to keep your gut happy, opt for the unusual. “Eating a diverse diet can help support your gut microbiome and health,” Dr Amati explains. “So, when you’re looking at a menu, if you see a fruit, vegetable, nut or seed that you’ve never tried, go for that.”
When it comes to treats, she recommends eating them, but picking nuts and fresh fruits from local markets and shops, instead of ultra-processed crisps and ice creams.
James has a different approach, however. “I’m a firm believer in never denying yourself the foods you enjoy – you’ll only want them more,” he says, so stick to the 80/20 principle of making 80 per cent of your calorie intake healthy and the rest not so healthy. “This is the key to balance. Allowing yourself one ice cream or one cannoli prevents you from having both.”
“Continue to consume nutritious foods to ensure your body functions correctly but allow space for a treat or two,” he adds.
Fitness
“If you don’t put on your sunscreen before you venture onto the beach, you will burn,” says James. “If you lie on a sun lounger all week at an all-inclusive and don’t go to the gym for a morning workout, you’re going to gain weight.”
There are two ways to counteract this effect of a sedentary holiday, he says, with the first being to lose weight before you go. Instead of focusing on a precise weight we want to be, we should all allow ourselves a buffer of about half a stone around our ideal weight.
“Before you go on holiday, work past your ideal weight and this will mean even if you gain four pounds during your week away, you’re still at your target weight,” James says. “If you take this approach and plan ahead, you will ensure your weight remains stable.”
Another approach is to offset eating more with staying active. “Although there’s plenty of public transport on a city break, I ensure I walk everywhere I go, clocking up over 30,000 steps a day,” says James. “This means I counteract the additional calories consumed by burning off more calories through activity.”
Dr Amati agrees. “While you’re visiting unfamiliar places, you may as well take a good look around. I love exploring cities on foot as an easy way to maintain mobility and gentle exercise,” she says.
Or, if you’re on a beach holiday, walk to the sea instead of getting a taxi from your accommodation, take a few dips in the sea each day and have a casual cruise around on a paddleboard or kayak, James recommends. “Will it feel taxing and like exercise? Absolutely not.”
But don’t beat yourself up for downtime and enjoy your snooze in the sun, he adds. “You’ll burn 500 calories laying on a sun lounger for six hours. Although your body is resting, it still performs basic yet essential functions to sustain life – breathing, circulating blood around the body and processing nutrients, to name a few.”
Sleep
Lots of things are fighting against you getting a restful night sleep on holiday. An unfamiliar mattress, too many glasses of wine and sunburnt skin can be just a few of them. When we’re poorly rested, we’re more likely to reach for high-calorie, low-nutrient foods.
A simple thing that we can set in our favour is room temperature. “You can’t beat a day in the heat followed by a night in an air-conditioned room but if we get the temperature wrong, we can wake up feeling like we’re asleep in a fridge,” says James. “Be aware that the optimal sleeping temperature is 18C.”
Unfortunately, alcohol consumption also leads to a poor quality shut-eye. “It’s always a good idea not to overdo it and to take in water as you drink alcohol. Aim to have at least one glass of water for every alcoholic drink,” he says.
While a late dinner can feel luxurious on holiday, it will also throw off sleep. “Don’t eat a big meal too close to bedtime – aim to give yourself at least two hours between them,” James says.
Dr Amati recommends keeping our usual bed and wake-up time as close to normal as possible. “Your body prefers a routine,” she says. “Research shows that, when we’re tired, our metabolic responses to breakfast the next day are less favourable, and we’re more likely to choose energy-dense foods.”
Travel
Whether it’s a plane, train or automobile, something about travelling – probably boredom and access to vending machines, in-flight menus and service stations – can see us thoughtlessly scoff hundreds more calories than we realise.
“Failing to prepare is preparing to fail,” says James. “If you’re aiming to keep your snacking healthy you’re going to need to plan ahead.” He suggests packing your own healthy nibbles to take on your journey, or just tweaking your meals to avoid being tempted at all.
“For my latest holiday, I knew I was going on a flight that went over dinner time,” he says. “To ensure I didn’t have an unplanned and unhealthy meal, I ensured I ate a bigger lunch at home before going to the airport. This ensured I didn’t have any unplanned snacking.”
It’s also wise to keep yourself busy, he says. “Read a book, talk until the cows come home, if you’re in a car get some carpool karaoke on the go. Watching television or listening to music can lead to mindless eating.”
