How to lose the weight you gained on vacation

How to lose the weight you gained on vacation

 

So you gained a little weight on your vacation… it’s time to lose it! You had great intentions to eat well, skip dessert, and workout every morning. BUT…one bite of dessert at dinner led to bad decisions at lunch the next day. Then, the next morning you slept in and miss your workout. The story goes on… Now, you are regretting all of those decisions. You’re home and finding it harder than ever to get back on track. Why is it so easy to get off track, but so hard to get back on it?

First of all, I want to give you permission to forgive yourself. You enjoyed vacation, now don’t feel guilty. You can’t go back and change the past, so quit inviting more negativity into your life by being mad and sad over your decisions. Right now, forgive yourself and move on.

Now that you’ve forgiven yourself, there is no need for  more whining or pity parties! It’s time to get back on track. It can be difficult when you have allowed yourself to sleep in a few times and miss workouts, eat more bites than you should, enjoy dessert, and just get out of a healthy mindset. You can do it though! Get back on track by making small goals. If you normally have 1 treat meal a week and you had LOTS of treat meals over vacation, give yourself 2 or 3 treat meals this week and work your way down to 1. Plan when you are going to have your treat meal. When you feel like you’re going to cheat, remind yourself of  the time and place you are going to enjoy treating yourself. Then, go drink a full glass of water. Both of these steps will help you control your flesh and move past the temptation to cheat.

Take one day at a time. Sometimes it’s hard to think of fitness goals in terms of weeks or months; it can be overwhelming. Think in terms of days. Wake up and don’t think about tomorrow or the next day, concentrate only on that one day ahead of you.  Smaller portions of time are easier to get through and not so overwhelming to the mind. You are reestablishing your fitness habits. Eventually, your mind will be able to grasp the concept of larger portions of time. For now just take it one day at a time!

Reward yourself. When you get through a day, reward yourself. Don’t reward yourself with food. Find something else that you really enjoy, and use it as a reward. For example, take a hot bath, or give yourself permission to take time just for you, to do what you like! After you get through a week with success, reward yourself with something bigger. Make a goal with a reward in mind to push you through. An example of this would be after you get through a month of being back on track, reward yourself with a massage or a new pair of workout pants!

The best way to get back on track fast is accountability. At TwinFitness our trainers are the perfect avenue to establish that one on one accountability that is so important to fitness success. Our group classes are another great way to establish avenues of accountability. We also offer tandem training sessions. Working out with a trainer and a friend gives you double the accountability! Contact us today at thetwins@twinfitness.com and check out our website at twinfitness.com!

By: Tanya Burk