05/16/2011 20:36
Planning that Trip
Are you planning to be away from home for the Memorial Day weekend, or for an upcoming graduation or wedding or any other event? It needn't mean that you gain weight or give up on your weight loss goals just because you aren't at home where it is more convenient to stay on track.
We can be especially vulnerable at those events, because we may have set an event-dependent weight loss goal that leaves us a little bit at loose ends. If we met the goal, we may feel like all bets are off now, and slip easily back into the old bad habits that made us fat. If we didn't meet the goal, we may feel like what's the use, I'm never successful anyway. Or we may just slip into those old bad habits because we don't have a weight management plan in place for the event.
Here are a few suggestions that might help:
- Keep active. Whatever you do, make sure you get some activity every day. If there's nothing going on, invite someone to take a walk, or to do some window shopping at a local mall. Or just take a walk by yourself if there are no takers.
- Rent a bicycle. Hotel concierges will be able to help you find one. Some cities, like Denver, have free bicycles available to help you get around downtown. You can explore and burn calories at the same time.
- Stay at a hotel that has rooms with kitchenettes. You will have more control over your calorie intake if you can fix some of your own simple meals for breakfast and lunch.
- Find other ways to stay active. Swim in the pool, walk in the pool, climb stairs, jog the hallways, take stretchy bands with you to work out, use the hotel fitness center, walk on the beach—there are dozens of ways to fit more movement into your day.
- Don't make food the focus. Many destinations will have excellent cuisine. Try to make your focus more on the things there are to do besides eat. Walk or bike to the restaurant if you can.
- Watch it with the alcohol. People like to enjoy drinks at social events, but it is also a source of many calories, especially in sugary or creamy drinks. A piña colada or margarita can have 450-750 calories each. Compare that to a light beer at about 110 calories, or a glass of wine at 90-100.
- Don't skip breakfast. Continental breakfasts in hotels rarely include the protein we need to ward off hunger. So try to get some quality low fat protein first thing in the morning. It will stick with you longer.
- Carry healthy snacks with you. Be prepared for hunger that may strike between meals, especially if you are staying active. Fast food joints, chocolatiers, ice cream shops and bakeries can be a big temptation, so carry a snack bar or some fruit with you.
Beware family members pushing food. Be prepared with a reasonable excuse for not eating what may be offered. Beg off with a "sour stomach" or some other inarguable reason why you can't eat it. If food is forced on you, move it around on the plate until you can discreetly dispose of it.