Healthy Lifestyle Balance on Vacation

Final Thoughts on Vacationing and remaining Healthy:

Take time to think about the problems in advance. For example, you normally walk every morning before work, but you plan to sleep in on vacation.

Write out the problem and list some possible solutions. Could you walk every afternoon to a scenic area (such as along the beach)?

Decide on your best solution and write it out.

Agree with yourself in advance that if you are able to carry out the plan, you will somehow reward yourself afterwards.

Be specific about the goal and the reward.

~

Healthy Lifestyle Balance on Vacation

Prepare for old friends or relatives you haven’t seen in a while.
Decide how and when you will want to be assertive with them about eating and activity. Consider talking with them in advance.

Plan for pleasures after your vacation.
Coming back from a vacation is often a let-down. Try to get back to regular activities gradually and plan some extra pleasures to offset post-vacation blues. Consider allowing an easy day at home before getting back to work full-steam.

Healthy Lifestyle Balance on Vacation

Have reasonable expectations for vacation.


a. Keep track of your eating and activity as much as possible.


b. Weigh yourself often, but remember that scales differ.


c. Plan to maintain your weight; don’t expect weight loss. Figure fat and calorie goals for maintenance.


d. Let go a little. For example, eat something special. Choose the best and leave the rest. That is, when you decide to eat a special high fat food, choose quality, not quantity. Choose the best thing available, take a small portion, eat slowly, and enjoy every mouthful.


e. Get extra activity. If you slip with eating a little, this will often compensate.

~

Healthy Lifestyle Balance on Vacation

Some of us vacation alone but most of have some arranging to do with family and friends. Have a family talk well before the vacation to discuss such issues as:

a. What did we like about our last vacation? What were the problems? Make a specific plan for what you will do on this vacation, including pleasures other than food and drink.

b. Discuss how you will handle food and eating out. How often will we eat out? What types of restaurants will we choose? Are there low-fat/calorie options for you? Can we split entrees or desserts? If eating in (e.g., if renting a beach house), will we have tempting high-fat/calorie foods like cookies, candy and cake in the house? If so, can they be stored out of sight and separate from other foods? Can family members agree to eat these foods only when eating out?

c. Can we find a fun way to all be physically active this vacation? Examples: bike riding, mountain climbing, hiking, walking on the beach, bird watching, golfing (walking the course), etc.

d. Get the family to agree not to nag you about what you eat or your activity plan.

e. Talk about positive ways your family can help (for example, praising you when you are sticking to your low fat food plan, going on walks with you, helping you out so that you don’t get too tired or stressed).
~

Healthy Lifestyle Balance on Vacation

Plan pleasures other than food and drink.

a. Plan the kind of vacation you want. One way to think about this is to ask yourself, What about your daily routine do you want to escape from? (For example, if your routine is a hectic, crammed schedule, it’s vital that you not repeat this pattern on your vacation. If you do a lot of driving on the job, you might not want to spend your vacation driving.) What kinds of pleasures and freedom do you want to escape to? (What do you like to do most? Go to a faraway, scenic spot? Or stay at home and enjoy some free time? Make lots of time for a favorite hobby or sport? Spend time with old friends?)

b. Think about what you like to do for physical activity. Can you find a way to make that part of your vacation?

c. Be prepared to be assertive with others about what you want to do on vacation if you are going on vacation with family or friends. Negotiate a compromise if necessary.
~