How to avoid gaining weight on holiday

Finally holiday time. Enjoy, rest and simply let your soul dangle. But with relaxation often come a kilo or two. Now and then a little "sin", one training session less and a slightly bigger portion of food - and the scales sound the alarm. All year round you show discipline and pay attention to your diet. It's all the more frustrating when your plans are set back by several kilograms in a short time. But does it have to be this way? Find out how you can avoid weight gain while on holiday.

Self-discipline through observation

Before the new kilos become noticeable, we notice that something is different than usual. At first we still kept our goals in mind and did not give in to cravings. Well-behaved, we chose healthy foods. But at some point it became harder and harder, until the principle finally tipped over. Now we give ourselves free rein and eat whatever we fancy.

Your smartphone may share some of the blame. Especially if you normally use an app to track how many calories you consume or which nutrients are hidden in your food. What matters is not that you receive bare facts, but that you engage with the topic. You document your food and at the same time think about it. If this control falls away, "sinning" becomes easier. That is why recording nutritional values is an important tool for preventing weight gain.

Many people are in the same boat

Studies show that holiday season and public holidays can lead to weight gain worldwide. A good example is the Advent season, which ends shortly after New Year in a weight peak and disillusionment. But there is still enough time to work off the weight by Easter, only to reach for chocolate bunnies and the like again.

In studies in Germany, the USA and Japan, Germans stood out with the highest weight gain. This may be because Easter plays a less important role in the USA. In Japan, weight is also gained around the European New Year. However, the focus there is on the "Golden Week", which includes four important public holidays in a row.

Change your diet

No matter where this summer holiday takes you, the food will certainly not be something to scorn. On holiday you can enjoy your food and do not have to toil in the kitchen after a stressful working day. On top of that there are many delicacies that we do not normally know from everyday life. It is temptation at its finest.

If you do not want to go along with the ups and downs of your weight, then you prevent weight gain before it occurs. To do this, you change your diet and keep an eye on your nutrients. An occasional rendezvous with the scales is also advisable.

If you do a lot of sport, you probably eat a particularly protein-rich diet. The body can quickly convert protein into muscle mass and burn it. If you normally avoid larger amounts of carbohydrates such as bread, pasta or sugar, you still need to be careful in summer not to take too much. Because they can cause you to gain weight even though you move a lot.

Exceptions allowed

With protein-rich foods you are welcome to help yourself now and then. Delicious meat dishes or their vegan alternatives with a high protein content. A special treat is freshly caught fish - healthy, tasty and rich in fats and oils.

It is a little more complicated for vegetarians or vegans, especially in countries where this way of eating is still rather rare. In that case, protein powders, bars and other supplements can help. Combined with fresh fruit and vegetables, they help against unwanted weight gain.

Not to forget: plenty of exercise, relaxation and sleep.

We wish everyone a lovely holiday.