The long-awaited New Year’s holidays are coming, and with them vacations and travel. Somehow we find ourselves in an environment where we are surrounded by many gastronomic temptations. Therefore, it is very important to know what rules to follow in order not to go to work with extra pounds after a rest.
Flying is always stressful
Those who fly often know that it is easy to overeat during the flight. Snacks at the airport while waiting for check-in, sweets and snacks bought in Duty free, food in containers on board and on arrival – a hearty dinner at the hotel. We are all familiar with this classic flight scenario. Excitement, emotional stress or even fear in flight puts us in a stressful state that is the easiest to grasp.
To avoid overeating, prepare for the flight and plan your diet in advance based on the time you have to fly. The general recommendations are as follows:
- arrive at the airport well-fed so that you are not tempted to grab a bite to eat while you wait for check-in;
- drink water instead of coffee and tea – firstly, it numbs the feeling of hunger, and secondly, caffeine awakens the body, which is already agitated by the change of environment;
- give up alcohol – alcoholic drinks stimulate the appetite;
- eat light food during the flight (protein, fiber) – it is believed that digestion is difficult at altitudes above 5 km.
Buffet: one plate – one set
If your hotel has a buffet and an all-inclusive system, arm yourself with the “one plate – one approach” rule. In this case, you have to choose – either take a large portion of a dish, or a little different. You will probably prefer the second option, and the body will thank you: you will try different dishes and not eat too much.
You should also remember a simple rule – eat without haste, and if you feel hungry 20 minutes after a meal, instead of pastries take an exotic fruit for dessert – so you will satisfy the need for sweets and at the same time try an unusual product , with a portion of healthy nutrients.
Climate change is also stressful
Flight, climate change, time zones, daily routine, eating habits – all this stress for the body. In addition to physical activity, we have to deal with social and psychological changes – a new environment, a different culture, language, rules and norms. As a result, we get a complex of voltage loads. For acclimatization to new weather conditions, the body needs at least 7-10 days. In order for the adjustment process to go smoothly, you need to get enough sleep, drink plenty of water, moderate sun exposure (including not being on the beach during rush hour – from noon to 3 p.m.). It is also important to monitor nutrition, gradually introduce unusual foods into the diet, and carefully monitor how the body responds to changes.
The light dinner rule
Hotels often offer heavy and hearty dining options, including fatty meats, side dishes, and pastries. In this case, as a rule, there is always an alternative. Therefore, give preference to light protein foods (seafood, fish, omelets) and vegetables, herbs, lettuce. This approach prevents overeating – proteins make you feel full and vegetables fill the stomach perfectly.
This is not the first time you hear about the need to consume 1.5-2 liters of water per day. This is important because water not only helps to dissolve fats, but also reduces the burden on the liver and kidneys and also removes toxins from the body. Always carry a bottle of water with you to stay hydrated. Drink it before meals and if you drink alcoholic beverages, increase the amount of water.
If you eat too much, arrange a fast day.
If it happens that you eat too much and experience discomfort in sensations, then take a fast day. Drinking plenty of water is the rule here. It is better to eat vegetables or fruits because they contain the vitamins, minerals and fiber we need, which helps to cleanse the body of accumulated toxins.
Lean on the local cuisine
While traveling, try to make the most of the local cuisine. Do not fill your plate with the usual food – you will always have time to taste rice and potatoes at home. This advice is especially successful if you are on vacation in warm countries and the local cuisine is rich in seafood, exotic fruits and seasonal berries. Do not forget that tasting national dishes is not only a gastronomic delight, but also an opportunity to better feel the local taste and culture.
Don’t set hard limits or blame yourself if something went wrong.
Don’t blame yourself if something went wrong and you allowed yourself to eat more than planned. The one who does nothing is not mistaken. Everything can be repaired. And self-flagellation and self-contempt will most likely make you give up. Continue eating in the same way as if you hadn’t eaten too much. Don’t punish yourself by skipping dinner, as you risk breaking out again and making the situation worse.
And remember that variety and moderation are basic rules of a healthy diet that apply to all food groups.