Why Vacationing Can Help Your Weight-Loss Journey

假期应该很有趣和放松，但是如果您刚开始新的，很容易感到压力exercise和weight-loss plan。如果您要离开家，您可能会出去吃更多，尝试更多陌生的食物，并经历不确定性有时间去健身房。

但是，假期实际上可以帮助您实现目标 - “它们并不一定意味着您会增加体重，”加比·伯科（Gabbi Berkow）, a registered dietitian and certified personal trainer based in New York City. They do present challenges; namely, you’re probably not going to have complete control of what you eat or access to the gym equipment you’re used to.

That’s OK. “When you go on vacation, let yourself actually go on vacation,” says阿什利·科夫（Ashley Koff），首席执行官The Better Nutrition Program。她说：“假期是充分充分充分充电和更新精力的巨大机会。”这种更新的能量可以给您带来热情和动机to jump back into您的健康常规when you get back.”

Here’s how to enjoy a vacation to the fullest while still making good-for-you choices (so long as you get back into your routine once you’re home):

Don’t put too much focus onthe number on the scale。“Flying on a plane会导致腹胀，因此您不太可能看到秤的烦恼。”科夫说。（那是不是because you gained more fat when you were gone.) Weighing yourself可能在精神上很难, so wait until at least 3–4 days after returning home to step on the scale, though a week is best. (That is,if you use a scale）

In reality,if you do gain weight, it’s not going to be a significant amount since it will most likely be水重you will lose when you get返回正常的例程。“As soon as you go back to what you were doing in terms of exercise and healthy eating previously, you’ll be fine,” says Koff. The danger lies in感觉你失败了in some way and then throwing in the towel on your health efforts because you’ve “blown it.” “One week of not having a green smoothie for breakfast won’t matter to your body,” she says.

You probably havea training routine您跟随，偏离它似乎不舒服。不要强调参加正式锻炼，而是将度假锻炼视为尝试新活动的机会。专注于感觉良好并且很有趣的运动。伯科说：“从传统的锻炼中休息一下可以帮助您的思想和肌肉恢复，这使您能够更强大。”您仍然可以通过像这样的活动进行出色的锻炼stand-up paddleboarding,hiking要么logging 10K steps(easy) exploring a new city. Moreover, hotels increasingly have in-room and on-site fitness options available, like roof-top瑜伽课和小组运行。

You’ll want to eat the local cuisine, whether that’s a lobster roll in Boston or street noodles in Bangkok, and you shouldn’t miss out on opportunities to enjoy yourself this way没有食物内。At the same time, not all food is going to be delicious. (Looking at you: soggy fries at the pub or free hotel cookie.) Try these two approaches toindulging successfully:

• 7/10规则：“If something doesn’t score a 7/10 (on a scale of 10), don’t eat it,” says Koff. If it’s the best thing you’ve ever had, absolutely eat it; otherwise, don’t waste it on something mediocre.
• The 1-2 Rule:伯科说，选择自己的放纵。每天吃1-2件您最喜欢的东西。如果您想要一切（或者，哎呀，感觉就像您想要的一切），那么专注于较小的部分, she says.

If you’re coming from a place of restriction, a vacation may feel like a hall pass to eat the foods you’re不是“allowed” to have on your diet。“我认为心态不为您服务，因为这可能会导致一定程度underlying stressthat makes digestion harder to handle,” says Koff. Translation: You probably won’t feel great eating this way.

处理此问题的一种方法是emotional workbefore you go, she says. Write down how you picture this vacation going. Are you going to be OK getting ice cream if everyone else is? Taking the time to journal before, during and after your vacation can help youstay in a positive mindframe和better able to reach your goals.