Don't let your weight suffer because you're on holiday
If you are lucky enough to be going on a summer holiday this year, you will be faced with many food and drink temptations, from cocktails on the beach to the chocolate in your mini bar. If you are to stay in control of your weight, it is really important to set up your environment for success.
Here are some of the danger zones you may face and some solutions to help you stay in control this summer:
Danger Zone 1: Eat as much as you like buffets
Solution: Try not to arrive on an empty stomach. A little food in your belly should help squash uncontrollable temptations – aim to stay one step ahead of hunger by eating a healthy snack before you arrive.
It is also good to fill up your plate with a proportion of healthy choices - fresh vegetables and fruit, lightly dressed salads, fish, seafood and lean meats. Then round out your plate with a few foods that you enjoy and possibly ones that you cannot, or would not, make for yourself.
Sit and digest for 10 minutes before you decide whether you need to go back for round two. It takes your body around 20 minutes to send messages to your brain to know it's full.
Danger Zone 2: Ice creams and sugary cold drinks to cool down on the beach
Solution: Keep a bottle of water in the shade for when you get thirsty and pack some fruit from the morning buffet in your beach bag so you don’t get tempted when you friends or family ask if you want any ice cream. Or, if you want something to cool you down – why not try an ice lolly as they are usually less fattening.
Danger Zone 3: Drinking half price cocktails at happy hour
Solution: Review your options before you go and opt for the drink with the least sugar e.g. Swap your Long Island Ice Tea for alternatives such as Vodka and Slim-line tonic. Or maybe arrive at the bar just after happy hour, so you are not tempted by cheaper sugary alcoholic beverages.
Danger Zone 4: Eating the free nibbles with pre dinner drinks
Solution: There is nothing wrong with indulging in a few nibbles when you are on holiday, so you can research the Weight Watchers ProPoints before you arrive. But if your daily or weekly allowance is running low, try to keep them out of arms reach or suggest a bar in the hotel or town that you know don’t provide them.
Danger Zone 5: Drinking wine and beer after dinner with family or friends
Solution: A glass of wine or a bottle of beer with dinner is fine, but too many may wreak havoc on your weight over the holiday period. Why not try alternating alcoholic beverages with less sugary options such as sugar-free drinks or sparkling water and not drinking alcoholic beverages on an empty stomach as you might get carried away without noticing.
Danger Zone 6: Local fresh bread served with your meals
Solution: Ask your fellow diners to keep the bread basket at the other side of the table or if everyone is happy to, ask the waiter to take it away from the table.
Try not to arrive at the restaurant on an empty stomach, so you are not starving before you starter arrives. Eat a piece of fruit or have a large glass of water to reduce the temptation.
Danger Zone 7: Eating unhealthy snacks on the long journeys
Solution: Pack healthy snacks and keep them within reach so you don't have to pull over for fast food when hunger strikes. If you must make a stop, you can usually buy fresh fruit packs, low-fat yogurts –foods that'll keep you satisfied and prevent you from making unhealthy decisions which can affect your post-holiday weight.
Danger Zone 8: Buying unfamiliar food you are not used to in the local supermarkets
Solution: If you are self-catering, plan out breakfasts, lunch and dinners for the whole week, write it all down and don’t stray from the list. You can also use your Weight Watchers app or ProPoint calculator to work out the ProPoint values of the foods you are purchasing. Try not to get tempted by the sugary snacks which are not sold in the UK.
Danger Zone 9: Large portions served at restaurants
Solution: Order a salad as a starter and then split the main course with a friend or what about creating your own scaled-down meal from a couple of starters and/or side dishes. And remember to take your time and really enjoy your food - that way you won't finish before everyone else.
Danger Zone 10: Mini bar in your hotel room
Solution: Keep you mini bar locked and hide the key or budget your weekly ProPoints allowance for the snacks and drinks the hotel offer. Or what about stocking up on healthier alternatives from the local supermarket? Fresh fruit is a good option and you may get to try some delicious local fruit which you can’t purchase in your own local supermarket.
Weight loss friendly’ cuisines for your summer holiday
If you have booked your summer holiday already or are thinking about where to visit this summer, Weight Watchers asked their nutritionist, Lucy Vickers, for her advice on the top summer destinations for weight loss friendly cuisines which could help you stay in shape and keep off the pounds you have worked so hard to lose.
Here are her top tips for eating healthy traditional dishes whilst you are soaking up the rays with friends or family:
The Med
A Mediterranean diet has been linked with health benefits such as a reduced risk of heart disease. The cuisine typically includes lots of fresh fruits and vegetables, fish & seafood, legumes, nuts, olive oil and wholegrains, and low amounts of red meat.
Take a look at what the healthiest food options in the Med are:
Italy
Opt for a primi (starter) portion of tomato based pasta dish, such as arrabbiata or puttanesca over a creamy carbonara which is high in saturated fat. If pizza is a must go for a traditional margherita or share one with a side salad or grilled vegetables.
Greece
Greek mezes can be very temping but before you know it you may have consumed half your weekly ProPoints allowance worth of dips, halloumi and flatbread. Fresh grilled fish and lean meat with salad is aplenty in Greece or tuck into a small Greek salad for lunch. Remember that although olive oil is rich in ‘good’ monounsaturated fat it still has a high ProPoints value of 4 per tablespoon and remember that although olive oil is rich in ‘good’ monounsaturated fats it still has a high energy density, so drizzle carefully!
Spain
Tapas is delicious but most dishes come swimming in oil so make the most of cured meats (remove visible fat) like Serrano or Iberico ham (watch out for chorizo!), king prawns, a handful of olives and salad instead. But be aware that it is recommended that we only eat 70g of red and processed meat a day, so don’t go overboard on the cured meats. Also watch out for churros (Spanish version of doughnuts), choose fresh fruit instead!
Far away destinations
If you are feeling more adventurous this year and are travelling further afield, read on for Lucy’s advice on selecting long haul healthy cuisines.
Thailand
There are many delicious dishes available in South East Asia, Thai green curry and pad Thai being a couple of the most popular dishes. These are however the highest in ProPoints values due to the high saturated fat content of coconut milk and the fried noodles. Choose stir fried vegetables or chicken in oyster sauce with a side of steamed rice for a healthier option.
US
Super-size meals are all around you in the US so go small when possible. Diner style food like burgers and ribs are popular, but choose the healthier option by ordering a steak and salad and if you want a side of fries chose thick-cut over skinny as they absorb less oil during cooking.
How to be more mindful of what you eat on holiday
- Stick to foods you know and eat regularly at home, so you are more mindful of the energy values
- Offer to grocery shop and cook meals for your friends and family so you know what ingredients are going into the dishes
- When dining out, ask your fellow diners to keep the bread basket at the other side of the table or if everyone is happy to, ask the waiter to take it away from the table
- Try to eat the same sized portions as you would normally at home. Why not ask for your food to be served on a smaller plate or share you food with a friend or family member
- Before you go on holiday, research the traditional local dishes so you have a good idea about the healthy options you can order whilst away
- Choose salads and fruits
- To keep track of what you are eating and be mindful, why not write down on a piece of paper everything you eat throughout the day
- Watch out for extras. For example, to make the dish healthier why not ask for your burger to come without bacon and cheese!
- When dining out, ask for sauces and dressings on the side
- Don’t buy a snack or eat just because your friends or family do so. Some people like to more because they are on holiday… but you don’t have to follow if you are trying to manage your weight.
Holiday Activity Tips
Summer holidays are typically a time for relaxing and unwinding. You tend to spend a lot of time laying on sunbeds, sitting at a table enjoying a meal and lazing about in the sunshine chatting with friends and family.
But this can be a health hazard as human beings are deigned to move, not stay still. Research shows that, no matter what your total sitting time is, regular interruptions from sitting may help to reduce your risk factors and improve your health.
- You will feel good: regular exercise can boost your self-esteem, promoting a feeling of well-being and vibrancy whilst you are on holiday
- You will sleep better: research shows that physical activity can improve sleep quality. You want to make the most of those lie- ins whilst you are away!
- It will help you maintain/lose weight: being more physically active increases your chances of losing weight, so you won’t have to worry as much about putting on the pounds whilst you are on holiday
With this in mind, take a look at the below tips to see how you can make small changes to your daily routine whilst you are on holiday increasing your activity levels and helping you Move More and Sit Less.
Getting to your destination
Long journeys to reach your holiday destination often result in you sitting down for hours. Why not try standing and waiting for the bus or train even if there is a seat available, use the stairs rather than lifts or walk up the escalators, and if you are going on a long plane journey, be sure to stand up and have a walk around every hour or so.
Volleyball
Beach volleyball is a fun sport to play with family and friends in the sun. And did you know that playing with bare feet is twice as hard as walking on a firm surface with shoes. What makes it such good exercise? There's a lack of elasticity in your step when your feet are sinking into the sand, which causes resistance. In addition, you're playing an aerobic sport with constant changes of direction and starts and stops that go against your momentum and cause you to expend more energy.
Snorkelling
Many people get in the water and just float around. To increase your intensity level, turn your swim into sets: first, take ten strokes with your arms. Then ten strokes with just your legs and repeat. Avoid looking like driftwood and repeat this pattern for 10 minutes. But most importantly, enjoy looking out for the sea life below you because you never know what you might spot and you won’t even notice you are exercising.
Surfing
It might not be for everyone, but this is a fun sport that you can enjoy at the beach home or abroad. When surfing, a wave hits your body and the natural reaction to any force striking the body is muscle contraction. Factor in the instability of the board and your core muscles are getting a great workout. Since surfing works the shoulders, legs, core and challenges your body, you're getting a whole body workout!
Join a class in the resort
Check out the classes in the resort for something to get your heart racing and in the mood for dancing. Whether it is belly dancing or water aerobics there is usually something for everyone. It’s also a great way to socialise on holiday and build up an appetite for your delicious evening meal.
No Gym Required
If you’re not a fan of the gym on holiday, dancing is a great alternative to help you get moving a little more. It helps increase your heart rate and, depending on how energetic you are, can burn as many calories as swimming or riding a bike. So get dressed up, put on your dancing shoes and dance the night away in the local bar or club.
Frisbee
Throwing a Frisbee back and forth is a great way to get in some movement, especially if you’re having to run and jump a lot. Playing barefoot in the sand will use more energy than playing on the grass and start-and-stop movement will help build coordination.
Stretch, stand up or have a wander whilst sunbathing
While you are soaking up the rays, it is important to make sure you are not lying flat for hours on end. Stretching on your sun bed is a simple way to inject some movement into your sun bathing regime – sedentary time is best mitigated by lots of frequent movement, even if it’s as simple as standing up and raising your arms above your head and stretching out your legs for a brief period of time. Also, why not catch the rays while having a walk around the pool or wandering to the sea front.
Perch rather than sit
At a restaurant or a bar choose a barstool over a classic chair and get into the perch position. Perching gives you a break from sitting and means you don’t get stuck in the same position for the hours. Plus, you will get to show off more of your lovely holiday wardrobe and tanned legs.
Use water bottles as weights
Why not use your water or soft drink bottles as dumbbells whilst you are soaking up the rays. The bottles provide enough weight resistance to build lean muscle as long as you stay on a regular routine throughout your holiday. The liquid will also give you immediate access to thirst quenching water at the end of your workouts.
Refresh yourself in the swimming pool
To cool yourself down from the hot sun and build you activity levels, why not aim to do a few lengths of the swimming pool each today. You might even notice your body is more toned by the end of the holiday.
Jogging in the Sand
With shoes on, jogging in the sand is about 20 percent harder than running on a firm surface. When you're running, your feet spend less time in contact with the sand and have less time to sink in and cause resistance, which makes it easier than barefoot running. It's an amazing workout and lots more fun than an indoor treadmill…the view is in a different league!
Start your summer body confidence countdown by signing up to Weight Watchers by calling 08457 123000 or at www.weightwatchers.co.uk
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