Holidays help you relax and rejuvenate but can come in your way if you are on a weight loss goal. On an average people usually end up gaining around 2-5kgs. Here are a few tips that can help you stay in shape while enjoying your vacation.
Resist the urge to overeat - ever noticed how we feel extra hungry when we are out on a holiday and we end up ordering more food. This happens because there is a change in the usual environment and our body is unsure about it's next meal time, so it tends to consume extra calories for future use.
Try to keep your meal time fixed. Observe portion control, eat slowly and stop when your stomach is full even if requires wasting the food you ordered. This way you will avoid overeating, and place your next order carefully.
Eat every two hours - Our body looks for food every two hours. Holidays usually mess with our meal times making us crave for calorie dense food. Having proper food and healthy in between snacks boosts metabolism and keeps you from being pre-occupied with food so you can enjoy your sightseeings even better.
Do not miss out on water - Whenever outside, our water consumption usually reduces by half or is replaced with cola, alcohol or sugary beverages, that add up to the calories. Water nourishes the body with essential minerals, helps get rid of toxins, aids digestion, prevents constipation, reduces bloating and water retention. Aim to have a minimum of 3-4lts of water. Carry your own bottle and replenish it when it's over
Eat Healthy - Restaurant food has excess of spices, oil, salt etc. Choose for the healthy options in the menu or instruct the waiter to put less oil and salt. Opt for a lemonade instead of cola. Share your desserts or choose to take less of it. Have more of fruits and salads or make a sandwich. For healthy in between snacks, carry dry fruits or 100% juices, buttermilk, milkshakes etc. which you get in a Tetra Pak carton.
Be Active - Every place offers an adventure - trekking, rafting, para-sailing etc., go for it. And if this is not possible, go for brisk walks or hire a cycle and explore the places nearby. Try walking as much as possible, take the stairs instead of the lift. Carry a skipping rope so you can get your cardio anytime, anywhere. Play a sport or visit the hotel's gym.
Daily a minimum of 45-60 minutes of low to moderate intensity of physical activity can help you stay in shape.
Here's a list of activities and the approximate calories they help you burn:
- Brisk walking 320 - 450
- Running @ 8km/hr 600 - 900
- Trekking 438 - 650
- Swimming 400 - 600
- Cycling 400 - 600
- Badminton 520 - 750
- Tennis 600 - 800
- Rafting 250 - 380
*Calories shown are approximate kcal, and varies from person to person depending on their body type.
*image source: google images
