10 Ways To Avoid Holiday Weight Gain

20 Jun 10 Ways To Avoid Holiday Weight Gain

Posted at 10:24h in Advice, Weight Loss by

If you want to avoid holiday weight gain without missing out on all the fun, we’ve got you covered. As nutritionists specialising in weight loss, part of how we support clients is helping them navigate social occasions and holidays. Our goal is to move away from the ‘all or nothing’ to a place of true balance and moderation.

Before a holiday we will typically have a conversation with our clients and co-create a plan that enables them to strike a balance between enjoying themselves, but not in a way that results in them gaining significant weight. What that looks like can be different for everyone, but here, we share a few of our top tips.

You can book a complimentary call with us today to find out how we can help you reach your ideal weight and maintain it long term.

HOW MUCH WEIGHT IS IT NORMAL TO GAIN ON HOLIDAY?

There is no ‘normal’ when it comes to holiday weight gain, though putting on a pound or two is very common. One study examined weight changes during the holiday period across the US, Germany, and Japan. It found that around 51% of participants gained an average of 0.6 kg (1.3 lbs), with greater gains in the US (0.8 kg) compared to Germany (0.6 kg) and Japan (0.3 kg). Weight gain was more pronounced among those who were overweight or obese before the holidays. This reaffirms that holidays are a common way to derail your weight loss journey and why accountability is so valuable for keeping you on track.

The type of holiday you choose can have a big impact, too, with all-inclusive, non-active holidays holding the most potential for weight gain. On the other hand, active, wellness-focused getaways can have the opposite impact. If you’re interested in exploring a health-focussed holiday that can support your weight loss, check out our article on 6 Weight Loss Retreats To Kickstart Your Journey.

10 TIPS TO STOP VACATION WEIGHT GAIN

MAKE A PLAN

Even if you’re not working with a nutritionist you can still take the time to make a plan in advance. Consider what you can do to strike a balance between enjoying yourself but not going OTT. Write the plan down and keep it somewhere where you can refer back to it. You might consider the following:

  • What physical activity can you build into your trip? Perhaps you can combine this with sightseeing, such as a walking or cycling tour. Perhaps there is a local studio offering a kind of exercise you’ve never tried before, but would like to?
  • What restaurants offer healthy versions of local cuisine? Check out restaurant menus online prior to booking to suss out what’s available in advance.
  • What could you take with you to ensure you stay in good habits? Supplements? Healthy snacks? Resistance bands?

AVOID PLANE FOOD

It’s prepared hours in advance and engineered to taste good at height, despite taste buds not working well in the air. Plenty of undesirable ingredients are used to achieve this. Some UK airports have a Pret or Itsu with healthy options you can take on board with you. Or, if your body is used to fasting periods, consider skipping food altogether and stick to just water while you’re in the air.

PRACTICE MINDFUL EATING

New environments can be exciting and distracting, but don’t forget to focus on your food when eating. Eat slowly, chew food thoroughly and recognise when you are starting to feel full. Avoid over eating. Before eating a treat, take a moment to ask yourself if you’re really going to enjoy it. Or are you eating that ice cream simply because you’re on holiday and it’s an ingrained association?

Read more: 5 Mindful Eating Tips

GET ENOUGH SLEEP

Jet lag and long journeys can compromise sleep and disrupt your body clock which in turn can increase hunger and lead to overeating. Lack of sleep causes an increase in levels of the hunger hormone ghrelin, and reduces levels of the satiety hormone leptin. This can lead you to feel hungrier and less satisfied from the food you do eat. If you have a late night, allow yourself a lie in or get a nap in later in the day. Do your best to allow time for rest.

Read more: Is Poor Sleep Sabotaging Your Weight Loss?

PLAN AHEAD

If you’ve not yet booked your accommodation, take into consideration how where you stay will impact your food choices. Self catering accommodation can give you more control over what you eat. If you’re eating out at restaurants, it can be helpful to check the menu on their website prior to arrival. This gives you chance to make a plan in advance and identify the healthier options. You can do the same if you’re staying in a hotel and want to check out your breakfast and in-room dining options in advance.

Read more: A Guide To Healthier Restaurant Dining

MODERATE TREATS

Consider setting a limit around treat foods. For example, you might choose to have a maximum of one sweet treat per day, such as a pastry, ice cream or dessert. Eating these after a meal will reduce their impact on your blood sugar levels, helping to prevent fluctuations.

STRUCTURE YOUR MEALS RIGHT

While away, aim to have two healthy, balanced meals per day structured around protein, healthy fats and plenty of vegetables / salad as usual. Then for one meal per day, you can be more flexible and choose whatever you like. Often it can work best to save your flexible meal until dinner. Starting your day with a healthy, balanced breakfast will set positive tone for the day. Going overboard with pastries and pancakes at the breakfast buffet, not so much.

Read more: How To Structure Balanced Meals

SNACK HEALTHILY

Pack portable healthy snacks such as KetoHana bars, Roam bars or Nibble Protein bites. These can be useful for plane journeys and to keep with you on days out. You can also have these before eating out to prevent excess hunger that could lead to overeating at meals.

Read more: Snacking: Good or bad?

PRACTICE MINDFUL DRINKING

Be mindful of how much you are drinking. Choose lower sugar drinks like dry wine and Champagne or good quality white spirits with slimline tonic or soda. For trips of a week or more, ideally have a couple of days free from any alcohol to give your body a rest. Some of our clients like to set themselves a time in the day up until which they will stay away from alcohol. Remember to stay hydrated, especially if you’re somewhere hot, and always have something to eat before having a drink. This will slow the release of alcohol into your bloodstream.

Read more: 6 Tips For Healthier Drinking

AVOID THE ‘ALL OR NOTHING’ MENTALITY

It is possible to strike a balance between enjoying yourself and not overdoing it if you’re trying to avoid holiday weight gain. If you do end up over indulging on your vacation, don’t beat yourself up about it. But don’t let it trigger a spiral of excess. Simply get up the next day and start your day with a large glass of water and a healthy breakfast, or an extended fasting window to give your digestive system a bit of a break.

Above all, enjoy your holiday. Make conscious, mindful choices and enjoy treats without guilt. Don’t let worrying about weight loss ruin your holiday.

WORK WITH US

If you’re heading on holiday and feel concerned that you’ll struggle to manage your food intake, we can help. We are a team of nutritionists who specialise in weight loss and health optimisation. Our five pillar Intelligent Weight Loss Method is designed to help you overcome your health, weight and eating challenges, achieve your ideal weight and maintain it long term. If you’d like to speak with us about how we can help you, click this link to book yourself in for a complimentary call with a member of our team today.

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LINDA ROBINSON

Linda is our Practice Coordinator, helping to keep the clinic running smoothly.

 

Originally from Texas, Linda completed her MBA at SDA Bocconi in Milan. Linda has worked as a Strategy Consultant across multiple industries globally in cities including Kyoto, Paris, Chicago and San Francisco. She developed an interest in nutrition whilst volunteering for an organisation that provides cooking and nutrition education to children and families.

Linda is now settled in London with her husband, two children, and her very bouncy, sociable dog.

SARAH LAW

Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.


Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.

 

Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.

 

To enquire about working with Sarah, please contact us.

AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

Nikki is our Practice Manager, managing our team and heading up the day-to-day running of our clinic.

 

Coming from a background in town planning, Nikki is involved in the strategic development of our practice, continually ensuring we are delivering the very best service to our clients.


A Florida girl, Nikki relocated to the UK in 2014 where she lives with her husband, two children, and her rescue dog Skyy.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

To enquire about working with Stéphanie, please contact us.

INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

To enquire about working with Inna, please contact us.

ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

To enquire about working with Ania, please contact us.

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