How to Avoid Vacation Weight Gain

8 Ways Not to Get Fat on Vacation

Skip the 'Souvenir' Pounds This Summer

Decadent drinks, yummy dinners, zero desire to exercise — no wonder we tend to gain weight and come back from vacation heavier than when we left. Here's how to enjoy your trip without blowing your diet.

By Sharon Tanenbaum

Ahhh, vacation: the time to leave behind 6 AM alarm buzzers, nagging bosses, and blinking Blackberries. Unfortunately, traveling can also be synonymous with ditching your diet willpower and the motivation to exercise, causing you to bring back some unwanted weight gain along with that tan and souvenirs.

But experts say vacation can actually be the perfect time to hone your health habits. Think about it: You’re relaxed, you’re sleeping well, and between walking on the beach after dinner or exploring a new city on foot, you have ample opportunities to bake exercise into your day without trying too hard.

The trick is to balance your usual healthy habits with a bit of extra indulgence. “If I’m on vacation, I know I’m going to go off my normal routine, but I’m going to keep certain things in there for sure,” explains fitness expert Brett Hoebel, a trainer on NBC’s The Biggest Loser. Here, he and other top nutrition and fitness experts share the best — and most realistic — ways to enjoy your getaway without totally wrecking your diet. (And don’t worry, we’re not going to tell you to hit the gym for an hour every day or order only salads.)

Pack Healthy Snacks

To avoid wasting calories on hotel vending machine food or unhealthy airport fare, bring your own nutritious snacks to keep on hand, suggests Hoebel. He keeps a stash of Pure Protein’s Caramel Nut Bars in his luggage so he can resist the temptation of potato chips in airport snack shops. Bring stuff that’s non-perishable, like little baggies of nuts and dried fruit, or fruit that can last a few days out of the fridge, like bananas and apples. Keep them in your bag when you’re at the beach or sightseeing so you can eat every few hours; if not, you’ll wind up starving and may overdo it at your next meal. Another good tip: Stock up on healthy snacks for the day, like a box of whole-grain cereal or fresh fruit, from your hotel breakfast buffet.

Work Out at the Airport

So you followed directions and got to the airport at the recommend 90 minutes before your flight — now what? Instead of thumbing through a magazine at the gate, use the opportunity to sneak in some exercise, says fitness expert Harley Pasternak, who trains Jennifer Hudson, Lady Gaga, and Katy Perry. Use the long hallways to your advantage to speed-walk back and forth around the terminal. (Leave your luggage with your family, and take turns stretching your legs.) If you can find a set of stairs, climb those to add some intensity to your mini-workout. “When no one’s looking I take it up to a jog. People just think I’m late for a flight so they don’t bother me,” Pasternak says. The power walk will also help you avoid pigging out on airport snacks and give you an energy boost to start your vacation on a healthy note.

Be Strategic at the Buffet

There she is: a beautiful, never-ending table piled with fluffy scrambled eggs, pancakes, crispy bacon, French toast, bagels, and sticky danishes. While your first thought may be to grab anything and everything that tempts you (Hey, I’m on vacation!), splurging more strategically will pay off later in the day. “The problem with huge meals is you get tired afterward, and then you don’t want to go out and actually do things,” says Hoebel. To navigate the buffet in a healthier way, first sip coffee or water before you get in line for food, which will help fill you up. Then do a complete walk-around before you start piling up your plate, says Tanya Zuckerbrot, RD, and creator of The F-Factor Diet. Pick one treat you absolutely must try, and then choose healthy items, like fruit, yogurt, eggs whites, or whole-grain toast. Make sure your breakfast includes lean protein and fruit, which take longer to digest so you don’t feel famished an hour later.

Bring Your Workout With You

You don’t need to spend hours a day working out, but squeezing in some form of daily exercise gives you a cushion to enjoy that extra appetizer or beachside cocktail. If your vacation spot lacks a good hotel gym or places to get in exercise outdoors, plan ahead and pack equipment you can use in the comfort of your hotel room before you head out for the day or during the downtime between your daily activities and dinner. “A jump rope can fit into any suitcase and provides a great power workout,” Pasternak says. Incorporate it as part of the following circuit workout: Alternate a minute of jumping rope after a minute each of crunches, push-ups, and lunges. Repeat a few times for a travel-ready express workout.

Workout DVDs are great too. “I bring my TurboFire and P90X with my [resistance] bands to work out anywhere! Even if there's no DVD player, I can play them in my laptop,” Everyday Health reader Suzy Fauria, 46, from Yorba Linda, Calif., said on Facebook.

Have a Cocktail or Dessert (But Not Both)

Drinks and dessert are a vacation rite — but if you’re watching your figure, pick one or the other, says Hoebel. Scan the entire menu before you order so you can figure out where you want to splurge. If that triple-chocolate mousse is calling your name, save the Pinot for tomorrow night and sip water instead. Another smart move: Pick one meal a day to splurge on calories. If you go crazy at the breakfast buffet one morning, eat sensibly for the rest of the day.

Take Advantage of the Hotel's Facilities

Don’t assume the hotel gym is going to be a chore — you may be pleasantly surprised to find state-of-art equipment and televisions to help pass the time. Hyatt’s Stay Fit gyms are open 24 hours a day, seven days a week so you can work out when you want to. Westin Hotels have even teamed up with New Balance to offer a gear loan program. Already at 10 locations, the program offers guests the opportunity to borrow sneakers (with disposable insoles) and clothes.

Hoebel recommends calling the hotel before you arrive to see if they have partnerships with local gyms (a great way to experiment with new classes) or can recommend other nearby opportunities, like yoga or Pilates studios or hiking or biking paths. There’s also the hotel pool — just be sure to head down in the early morning before the kids and their “cannonballs!” arrive.

Order Wisely From the Bar

That umbrella-topped fruity cocktail can pack as many as 500 or more calories per glass — down one a day for a week and you’ll gain a pound without even trying. So pick skinnier drinks, especially if you want to have more than one round, says Zuckerbrot. Consider these low-cal options: white wine spritzer (60 calories per 6 ounces); vodka soda (100 calories per 8 ounces); champagne (75 to 100 calories per 4 ounces); unsweetened tea with orange-flavored vodka (100 calories per 8 ounces); and Bloody Mary (150 calories per 8 ounces). As a general rule, drinks made on the rocks will have fewer calories than frozen cocktails, which are packed with sugary syrups.

Make Exercise a Family Affair

Capitalize on the “forced family fun” of vacations by scheduling as many active outings as possible. Think about renting bikes to explore the area, taking a hike, or going under the sea and scuba diving. “On our last vacation we optioned for fun things like snorkeling and kayaking,” Everyday Health reader Jasmin Miller, 28, from Salt Lake City, said on Facebook. Pack a Frisbee or badminton set for beachside tournaments.

And walk, walk, walk wherever you can: Sneak in a sunrise stroll in the morning before breakfast or a relaxing one after dinner to wind down your day. Look at maps to see whether you can explore cities on foot instead of hopping on public transportation or cabs (as an added bonus, you’ll save some cash too).