How do you maintain weight during holidays and vacations?

A dietician explains

It doesn't matter if you fly, stay in a hotel or even go for a few days with family.

Going out of routine does change habits, but the foundation remains.

A dietitian explains how to maintain weight sensibly and without exaggerating

Shlomit Tzilik

09/22/2022

Thursday, September 22, 2022, 12:55 p.m

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This is how I served at the buffet "Eat as much as you can" (@poppypaints)

Even during the coming holiday season, masses of Israelis are expected to vacation in Israel and abroad. During vacation, the agenda changes, the foods are less familiar and routine, and the regular training is less available to us. Therefore, departure from the routine is perceived by many as threatening, but from another angle it can also be a great space of liberation, enjoyment and increasing motivation especially for those who are in the process of nutrition.

It is true that breaking away from the routine and in particular nutrition on vacation is experienced by many as challenging and daunting, but it is important to understand that on vacation the scenery changes but the nutrients remain the same, the secret is in the dosage and a lot of movement. So how do you enjoy all the worlds?

before taking off

During this period, the waiting times in Israel are longer than usual, and even a flight to a nearby destination can take half a day from end to end, so it is recommended to prepare in advance.

Prepare a sandwich / fresh fruit / snack or delicacy for you ahead of time. This way you will not only save money but also a significant amount of calories, sugar and fat from the processed foods sold at the airport or on the plane, and these meals can soothe and regulate extreme hunger until the next meal at the destination.

The buffet is open! (Photo: Walla! system, Ziv Reinstein)

Breakfast on vacation

Breakfast on vacation is usually varied, rich and often reminds of the classic and routine dinner at home.

Harness the abundance and selection to your advantage and put emphasis in this meal on sufficient consumption of vegetables and proteins.

Vegetables give the illusion of bulk to a low-calorie meal.

In addition, they contribute to the feeling of satiety and are a great source of dietary fiber, essential vitamins and minerals.

Sufficient consumption of protein will help strengthen the feeling of satiety as well as maintaining muscle mass.

Possible sources of protein in this meal can be: eggs, tuna, cheeses, smoked fish, yogurts, etc.

A little tip: Pay attention to the preparation method of the protein portion you have chosen.

For example: an egg in the fried version will contain more calories on average compared to the hard boiled version.

Be careful of the juice and the coffee, not only the corazon.

Breakfast at the hotel (Photo: ShutterStock)

An important point to note is the drinks offered at breakfast.

We tend to take less into account things we consume in the form of a drink, but these can be a significant caloric addition to a meal.

For example, a small cup of milk-based cappuccino of any kind will contain on average about 120 calories.

A cup of Americano, on the other hand, will contain only about 15 calories.

A glass of squeezed orange juice (240 ml) will add another 130 calories to the meal, and that's without talking about a significant amount of sugar (about 5 teaspoons of sugar in one glass of juice).

Intermediate

During long trips abroad, a flight or a long walk, it is likely that you will feel hungry a few hours after finishing breakfast. Having a light snack can do the job and also regulate an extreme feeling of hunger until the next meal. When there is a snack available that is prepared in advance, the choices will be Less improvised and more accurate for us.

You can stock up on a fruit dish that is served at breakfast in the dining room or, alternatively, stock up on a protein-enriched yogurt/snack. Today abroad there are plenty of protein-enriched products (yogurts, drinks or snacks) sold in almost every supermarket or local grocery store.

These can serve as a wonderful snack as well and are especially suitable for those on a diet who want to reach their daily protein requirement.

On some days, you can also combine a fun snack that you like, such as an ice cream scoop, a small tart cake, or half a French crepe. They will contain on average between 250-300 kcal and will fit in great as part of a balanced and enjoyable menu.

Dinner

As part of the meal, appetizers such as breads and dips are also offered before the main courses.

Most of us will snack on them without noticing and continue the meal with a feeling of satiety and heaviness.

That is why it is recommended to eat appetizers in moderation and wait patiently for the main course we ordered.

Just for the sake of illustration, a 50 gram slice of challah / focaccia in a balsamic olive oil dip - will contain approximately 200 calories, and that's without talking about the meal itself.

It is recommended to focus on eating enough vegetables and protein-rich foods such as meat, tofu, cheeses or raw fish.

This is because carbohydrates will often be integrated into this meal as an integral part of it, even without us feeling it.

For example, a few spoons of dessert, sweet and high-sugar sauces such as in Asian restaurants or alternatively a portion of alcohol that will contain on average about 150 calories.

An alcoholic drink will often also contain a significant amount of carbohydrate that comes from the addition of sugar, fruit juices or other sweetened beverages mixed with the drink.

Hello Dakeyta

It is important to remember that the hot summer days are not quite behind us yet, so it is important to drink enough water.

The recommendation for drinking fluids for a healthy person is about 30 ml per kg of body weight.

Sufficient drinking throughout the day increases the balance of fluids in the body, contributes to the metabolism and increases the feeling of satiety and fullness.

Many times when fluid consumption is low we react to the feeling of thirst by eating - this causes the consumption of unnecessary calories that originate from simulated hunger.

It's time to move

Walking on vacation is a wonderful way to get to know new places and watch breathtaking views while moving.

Walking even without proactive physical activity or regular regular training is an effective tool for maintaining weight in the long term, supporting the weight loss process as well as improving health indicators.

The usual recommendation that has already become a slogan is 10,000 steps a day, which is an average of about 8 km. A lot of movement during the vacation that reaches approximately these numbers will contribute to an increase in daily caloric expenditure, and therefore on vacation will create a balance, even if we eat more than usual.

Despite the popular opinion, a departure from the routine, can To also be a great space of release, enjoyment and motivation especially for those who are in a nutritional process. Recognize that the purpose of the vacation is to enjoy and food is part of the point. Have a pleasant vacation. The

• health

• Nutrition and diet

• Preventive nutrition

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