How to vacation and still lose weight
Many of us look forward all year to traveling, relaxing, and indulging in delicious food on vacation. If you’re on a weight loss journey, you might be wondering: how can you go on vacation and still lose weight? The great news is with a bit of planning, you can enjoy your vacation and STILL lose weight. Finding Balance on Vacation Vacation is a time to unwind, explore new places, and create lasting memories with loved ones. It doesn’t mean you have to give up on your healthy habits. In fact, a balanced approach will help you feel your best both physically and mentally when you return home. Here are five helpful tips to prioritize healthy foods and stay hydrated while enjoying your getaway: 1. Stick to a Routine: While it’s tempting to completely let go of your routine, maintaining some consistency in your meals can make a big difference. Start your day with a nutritious breakfast, such as yogurt with fruit, oatmeal, or eggs. Having a healthy foundation sets a positive tone for the rest of the day. On my most recent trip to Costa Rica, I brought my vitamins to take each morning as well as protein powder to ensure I was keeping my protein intake on target. 2. Prioritize Water: Staying hydrated is crucial, especially if you’re in a hot climate or doing lots of activities. Carry a reusable water bottle with you and sip water throughout the day. Not only does it keep you hydrated, but it also helps control hunger and reduce the chances of mistaking thirst for hunger. I have a special water bottle that is strictly for travel. It has a flip-up straw that means it is perfect for throwing in my bag without worrying it will leak. 3. Choose Wisely at Restaurants: When dining out, look for menu items that are grilled, baked, or steamed rather than fried. I generally enjoy one indulgence per day, which means one fried item OR one sugary treat. Enjoy your favorite indulgences, but balance them with healthier choices to ensure you can continue to lose weight while on vacation. 4. Pack Healthy Snacks: Bring along some healthy snacks for the journey and your daily adventures. Nuts, seeds, fruit, and whole-grain crackers are great options. Having nutritious snacks on hand can prevent you from reaching for less healthy options when hunger strikes. I often pack myself containers full of oats, chia seeds and protein powder to prepare easy overnight oats. I also use snack sized Ziplock bags to put individual servings of protein powder so I can keep my protein intake up even on vacation. 5. Enjoy Mindful Indulgences: Part of the joy of vacation is trying new foods and indulging in treats. The key is to do it mindfully. Savor each bite of that gelato or pastry. Choose the treats you really love and enjoy them without guilt. Balance indulgent moments with nutritious meals to keep your energy levels up and regret at bay when you return home. Remember, vacation is about more than just food. It’s a time to connect with loved ones, explore new places, and create unforgettable memories. One of my most memorable moments on my Costa Rica trip had nothing to do with food. I had the pleasure of ziplining above the canopy of their rainforest! The views were absolutely spectacular and it was truly a humbling moment when I realized that at my highest weight I would have not been eligible to do enjoy that activity. Here are some ways to focus on the joy of your trip: Stay Active Incorporate physical activities you enjoy, such as walking, hiking, swimming, or biking. Also look for new activities to try like ziplining, parasailing, banana boat rides or horseback riding. It keeps you active and makes the vacation more fun. Connect with Others Spend quality time with family and friends. Share stories, laugh, and enjoy the experiences that make the vacation special. Our trip to Costa Rica was a group travel experience and it was a lot of fun getting to know the other people. Even vacationing with my family, it’s a lot of fun trying new experiences and foods together to see what each person likes or dislikes. Capture Memories Take photos, journal about your adventures, and cherish the moments spent together. These memories are far more lasting than any meal. Creating a balanced lifestyle means enjoying all aspects of life, including food. When you plan ahead and make mindful choices, you give yourself the freedom to enjoy your vacation without guilt or regret. It’s not about restriction; it’s about making choices that support your goals while allowing you to indulge in the things you love. Your Vacation Plan: Nutritious Choices: Start your day with a healthy breakfast to set a positive tone. Stay Hydrated: Carry a reusable water bottle and sip water throughout the day. Smart Dining: Choose grilled, baked, or steamed options at restaurants and balance them with your favorite indulgences. Healthy Snacks: Pack nutritious snacks to keep you fueled during your adventures. Mindful Indulgence: Savor your treats and enjoy them mindfully. Enjoy your vacation with confidence and joy. Embrace the freedom of planning ahead and making balanced choices that let you have fun and stay on track. Here’s to a fabulous getaway! Safe travels and happy adventures! Your Coach, Andrea
Five things for successful weight loss
Millions of people try losing weight each year with the end goal in mind. A certain number of pounds lost, a particular pant size or a dress they are trying to wear for a special occasion. But it’s much more important to have the right start to your weight loss journey. Here are five things you need to be successful in weight loss: Belief that you can do it It’s essential for successful weight loss that you believe YOU can do it. This is different than thinking you found the right diet that will shed pounds quickly or the right exercise routine that will give you washboard abs. This is the belief that you can follow the plan and stick with it. This is the belief that you are willing and able to do the work. Fake it until you make it doesn’t apply here. That will only lead to success over a couple of months then inevitably quitting and undoing any progress you made. Don’t worry. If your belief is a little shaky, that’s OK. You don’t have to believe that you are able to do it for your ENTIRE weight loss journey. But can you start with the belief in you today? Can you stick to it today? Then ask yourself the same question for tomorrow….then the next day and the next…and before you know it you’ve grown your belief in your weight loss abilities. Acceptance that you won’t always be perfect Decide right from day one that you won’t always be perfect and that’s OK. I have lost over 90 pounds and I had many days that I ate off plan or overate. I decided that I wouldn’t let that be a reason to think I was broken or incapable of losing weight. I simply made that mean that I was a human that made a choice that didn’t align with my goal. I didn’t have to be perfect but I did need to get back on-track as soon as possible. You won’t always be perfect either. Accepting that from the beginning takes a lot of the drama out of it. Treat it as an event you knew was coming then get back on track as soon as possible. It’s like being on a car trip. You might get a flat tire at some point. It’s something that happens but isn’t a reason to quit going onto your destination and live on the side of the road for the rest of your life. You put your spare tire onto the car and get moving again. You have that choice on your weight loss journey as well. You can choose to eat on plan for the very next meal and keep on moving onto your weight loss goal. Be open to trying different things If you do the same things you have always done, you’ll get the very same results you already have. Being success in weight loss requires eating and drinking in ways that are different than what you’ve been doing. It doesn’t take a complete 180-degree turnaround to get different results but it does require small changes. The very first thing I ask my clients to do is to ask themselves before every meal “Am I hungry?” If the answer is yes, eat. If the answer is no, wait until you are hungry. They are amazed at what a difference it makes just asking themselves this small question. Really open your mind to all the possibilities for change. You could drink a few more sips of water, leave a couple bites behind at each meal, switch to whole grain bread or walk for fifteen minutes each day. Be careful not to think that these actions are too small to amount to any weight loss. Every small action adds up. Plus it makes your journey more enjoyable since you aren’t having to rely on Herculean willpower to muster through. Decide to figure it out Maybe the things you tried didn’t result in weight loss. Again, not a big deal. Change it up and see what DOES work. The problem with diets and exercise plans is that they don’t take into account the individual person. The way I teach weight loss is custom to YOU. You are the expert in your weight loss and I help you find that inner wisdom that defines weight loss on your own terms. Because when you define weight loss on your own terms, you lose all your weight without any fear of it ever returning. So get curious when you stop losing weight. Ask yourself what contributed to that. Find something new to try next that will give you a different result. Your weight loss journey will change along the way and willingness to figure it out is required to be successful. Love yourself no matter what Starting your weight loss journey with self-hate or loathing for your body is a recipe for disaster. You don’t have to go from hating yourself to loving yourself. Just stop the hateful comments. When I was 250-pounds and hated the way I looked, I simply made an agreement with myself to stop saying hateful things. I didn’t have to change it to something loving. I just said to myself “I don’t think that way anymore.” Then as my journey progressed and I gained for confidence and love for myself, I was able to say loving things instead. The amazing thing is that your brain cannot think two thoughts at the same time. As soon as you start thinking something new, the other thought is gone. Here’s why loving yourself is so important. Think about going in for a performance evaluation and your boss tells you how much he hates you and everything you do is wrong. Then he demands that you make huge changes. How likely is it that you will rise up to meet his demands? I don’t know about you but I’d be searching for a new job! Now imagine that a
How to create a successful weight loss plan in 5 easy steps
Weight loss can be very overwhelming especially when you have over 100 pounds to lose. You may get confused on where to start or which food and exercise plan is the best. There are thousands of options out there and it can seem impossible to know which one is right for you. Here are five easy steps to creating a successful weight loss plan especially made for YOU: 1. Figure out where you are beginning When you get directions to a new place you’ve never been, you have to plug in the starting address first. To begin your weight loss journey, you have to do the same. Start by asking yourself the following questions: What is my current weight? If I had to guess what brought me to this weight, I would say it’s because…. What is my routine eating schedule? What are the foods I eat in a normal day? How much am I routinely moving my body? Do I believe I am capable of making the changes to lose my excess weight? These questions are great ways to determine where you are starting with your diet, exercise and mindset. Be careful not to get too overwhelmed or upset about how far you are from your ultimate goal. Don’t let this be a time where you plan for incredible acts of willpower or drastic measures that will get you to your goal the fastest. Remember when you are getting directions somewhere, they are given in multiple steps. If you were traveling across the country, you wouldn’t get upset because there are multiple roads and highways you have to take so don’t let that be a reason to be upset on your weight loss journey either. Especially when you have a lot of weight to lose, it helps to accept that the process is going to take time. Taking things slower ensures you don’t burn out and quit. 2. Make a list of what you are willing to do to lose weight Remember to start where you are! It’s very easy to look for a diet and exercise plan that promises the results you want. Just remember that every diet out there works if YOU continue to work it. You have probably lost weight before on these other plans but ultimately failed because you stopped following it. You weren’t willing to continue to follow the diet rules. This time around you need to figure out what you are willing to do for the rest of your life to maintain a healthier weight. If you are currently eating McDonald’s three times a day, changing to eating only salads that you make at home isn’t realistic and will feel terrible. Instead look for the small things that you are willing to do. Maybe it is ordering a smaller size fry or a regular hamburger instead of the Big Mac. You could also order your same meal and leave a few bites behind each time. Just make a list of all the ways you are willing to eat a little less, move a little more and explore why you are overeating in the first place. Once you have a giant list (don’t stop until you have at least 20 things on it), figure out which ones are going to be the easiest to do and start with one of them. Yep, just one. Do one thing until you get really good at doing it and then layer in the next easiest thing. Small quick wins are a great way to start changing your habits, getting the weight loss ball rolling and not feeling like your life was turned upside down. Those quick wins will add up and before you know it you will be doing many of these new habits and it won’t feel difficult at all. 3. Create an action plan for when you fail You are human. You will make mistakes. You will not do it right ALL the time. And that’s OK. The problem is that when you make a mistake, you ruminate on how terrible you are and how you’ll never make the changes needed to lose your weight. It becomes a catastrophe rather than a moment in time. That’s why it is important to create a plan for getting back on track as quickly possible. Having this plan in place ahead of time makes it so much easier to follow when you are in the thick of things and shortens the amount of time it takes to “get back on the wagon.” First, create a list of thoughts that help get you get your mind in the right place to take your next best action. This was just a moment in time. I can learn from this and move on stronger and better equipped. No matter what happened, I can always make my next best decision. It’s not the mistake I made but how I respond to it that determines my success in weight loss. Then create a list of the small decisions that you can make to get your weight loss ball rolling again. Keep these really simple and something you can do in under five minutes. Some ideas are drink a glass of water, go for a five minute walk, write in your journal or listen to a motivational podcast. Finally and most importantly after completing one of these actions remind yourself that you are doing what it takes to lose weight again. Tell yourself how proud you are for getting right back at it! 4. Decide on how you will measure your progress Please don’t just say the scale! The scale will not accurately reflect all of your efforts. You cannot control the scale. You can only control your actions so using a habit tracker is a much better way to measure progress. A habit tracker can show you that you worked out twice last week but you completed three workouts this week. That’s progress! You can also track sleep, adherence to food plans, overeats