3 Ways to Lose Weight on Vacation and Have More Fun!

by | Aug 8, 2022 | 0 comments

I used to gain weight on vacation. In fact, I remember buying a pizza on the way home from a trip once because I wanted my last hurrah before vacation was over.

Now, after beginning the new Empower program, I have lost weight and feel amazing after every vacation. It started one year ago and this plan has helped me lose weight or maintain my weight loss in the Cape, New Hampshire, St. Lucia and Greece. 

Whether it is a vacation or business trip, travel is one of the obstacles many people face when trying to maintain weight loss or just be healthy.

Number One: Don’t be restrictive before the trip.

A delicious ice cream from New Hampshire

It takes 3500 calories to gain one pound. One cup of premium mint chip ice cream is 284 calories. You would have to consume 12 cups of ice cream to gain one pound. So, if your doctor wants you to lose 30 pounds, sacrificing a night out getting a cup of ice cream with your family is not the real problem. 

On the other hand, each calorie is not the same. “Alcohol contains 7 calories per 1 gram or 0.04 fl. oz. When we consume alcohol, it travels to our liver to be metabolized. Alcohol is quickly broken down into ethanol, which is an extremely toxic by-product. The body’s main priority after alcohol consumption is to metabolize the ethanol into other less harmful by-products which can potentially be used for energy. However, alcohol metabolism disrupts other metabolic pathways that are also responsible for energy production.

To digest and break down carbohydrates and fats for energy, certain molecules are required. Alcohol limits the body’s ability to burn carbohydrates and fatty acids because it hogs these molecules and decreases their availability to do other things! Remember, how we mentioned that the body registers methanol as extremely toxic? Therefore, it will prioritize the breakdown of the methanol before it tries to break down carbohydrates or fatty acids!”

It is more important to understand your food choices and how it impacts your overall goals. Does one glass of wine impact your long term goals? Does one piece of dark chocolate every day impact your goals? Can you go out drinking with friends 5 times a week?

Focus on developing healthy daily habits that will carry over to trips and beyond. Tracking food before vacation will have an impact on understanding your food choices. Start to understand what habits are holding you back.

Eat what you want but make healthy choices with an active lifestyle plan. If you eat a cheeseburger, bagel, or chocolate cake before the trip, you won’t feel the need to over indulge on the road. 

Let go of the idea of being off plan or on plan. Just be healthy all the time.

Number Two: Hydrate before and during the trip.

Water and wine

Why is water important? 

“Water’s involved in every type of cellular process in your body, and when you’re dehydrated, they all run less efficiently — and that includes your metabolism. Think of it like your car: if you have enough oil and gas, it will run more efficiently. It’s the same with your body.”

“Your metabolism is basically a series of chemical reactions that take place in your body,” says Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville. “Staying hydrated keeps those chemical reactions moving smoothly.” Being even 1% dehydrated can cause a significant drop in metabolism.

Hungry or Thirsty? How Water Helps a Diet

It’s also very hard for the body to tell the difference between hunger and thirst. So if you’re walking around feeling a gnawing sense of hunger, you might just be dehydrated. Try drinking a glass of water instead of grabbing a snack.


Track water before you travel and get an understanding of current consumptions. Most clients are shocked with how much water they don’t drink.

Buy water bottles! I am all for saving the environment, but if you don’t have the ability to carry and use a refill bottle, make an adjustment.

I purchase 2 of the largest bottles of water in the airport or rest stops. Sometimes, I purchase a gallon jug for long car rides.

What about going to the bathroom too much?

Well… that is your body getting rid of toxins. Healthy water intake means going to the bathroom on a long car ride or plane trip. Don’t sacrifice your health to avoid going to the bathroom in public. 

Water and wine! Always have a glass of water for each alcoholic drink and that does not include the regular water consumption goals.

Number Three: Plan to move when you travel

Yoga by the mountains.

To workout or not to workout on the road? The answer is always, WORKOUT! 

Have you ever driven around the parking lot looking for the closest parking spot? This advice is for you. Walking is not a punishment, but a gift.

It doesn’t have to be an intense training session, but a little something with your overall goals in mind. Maybe a gentle yoga session, an intense hill run, gentle walk, functional exercises, or some pushups and sit ups. Don’t waste your time just working out – have a plan that suits your goals. 

Also, pay attention and be careful to not overtrain. Overtraining can cause more harm than good in the long run, so learning your threshold is important.

You will never regret the right workout. I will not give general exercise advice. I have learned from my years of coaching, that the right plan is very unique to the person. 

Finding balance is key!

Find ways to walk as much as possible. Schedule time to workout on vacation. I recommend getting a plan from a certified trainer. 


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