Holidays are a time to relax, indulge, and create lasting memories. However, for many women in their 40s and 50s, the fear of holiday weight gain can overshadow the joy of these experiences. Menopause and perimenopause add another layer of complexity, making it harder to shed those extra pounds with the usual dieting methods. At TRINITY Transformation, we’ve helped over 6,500 women around menopause lose 15-25lbs in just 12 weeks over the past decade. We’ve seen firsthand how effective strategies can empower women to enjoy their holidays without compromising their health goals. In this blog, we’ll share our top seven tips to help you maintain a healthy lifestyle during your holiday, ensuring you can indulge and enjoy yourself while staying on track with your weight loss journey.
Expect To Learn About:
- Setting achievable goals for holidays
- Understanding the scales and what weight gain really means
- Staying active while away
- Managing your diet effectively
- Alcohol consumption tips
- The importance of protein intake
- Adopting a balanced mindset
7 Tips For Enjoying A Healthy Holiday During Menopause or Perimenopause
1. Set an Achievable Goal
When planning for a holiday, aim for maintenance rather than weight loss. This approach is more motivating and realistic, allowing you to enjoy your holiday with a few indulgences without feeling guilty. By focusing on maintaining your weight, you set yourself up for success and reduce the pressure to diet strictly while on vacation.
2. Decipher The Scales
It’s common to return from a holiday a few pounds heavier, but this doesn’t necessarily mean you’ve gained fat. Factors like increased salt and carbohydrate intake, as well as water retention from airline travel, can lead to temporary weight gain. Understanding this helps prevent discouragement and the temptation to give up on your health goals. Typically, this extra weight comes off within a week after resuming your normal routine.
3. Stay Active Whilst Away
While diet plays a crucial role, staying active helps minimize any potential weight gain. Packing a resistance band is a great way to incorporate exercise into your holiday without needing a gym. Aim for activities that keep you moving and burn extra calories, such as walking, swimming, or exploring new places. Even simple actions like increasing your step count can make a significant difference.
4. Calories Still Count
It’s essential to remember that exercise alone won’t counteract a poor diet. Be mindful of your calorie intake. A single workout might burn 300-400 calories, but that can be quickly undone by consuming high-calorie foods and drinks. A balanced approach is to enjoy 2/3 or 3/4 of your meals healthily, allowing one meal a day to be more indulgent.
5. Have a Plan for Alcohol
Alcohol can exacerbate menopause symptoms and disrupt sleep, which is vital for weight management. High-calorie cocktails can quickly add up, leading to significant weight gain. Opt for lower-calorie options like single spirits with diet mixers or champagne, and limit your intake to 1-2 drinks per day.
6. Get Plenty of Protein
Protein helps keep you fuller for longer, reducing the tendency to snack. It also aids in regulating estrogen and managing menopause symptoms. Aim for a palm-sized portion of protein with every meal, choosing options like white fish or chicken, and be cautious with red meat, which can trigger hot flashes.
7. It Doesn’t Have to Be Perfect
Avoid the all-or-nothing mindset. Making better choices, even if they’re not perfect, is still beneficial. Simple swaps like choosing a slimline G&T over a large glass of wine can significantly reduce calorie intake. Sharing starters or desserts can also help you enjoy your food without overindulging.
By following these tips, many of our Fit Over 40 private coaching clients maintain their weight during holidays and continue to lose 1-2 stone in just a few weeks, just like Claire did.
Success Story: Claire’s Journey
Claire, aged 47 from Cardiff, shared her experience: “I’m 8 weeks in and about 1.5lbs off a stone in weight loss. This is the longest I’ve stuck to a consistent exercise program in my adult life, and my clothes are starting to feel less tight. I recently returned from a holiday in Cornwall, and despite indulging a bit, I still managed to lose weight because I made mindful choices and stayed active. My mindset has shifted, and I no longer feel the need to overeat. I enjoyed my holiday without guilt and returned feeling accomplished.”
By adopting these strategies, you can enjoy your holidays while keeping your health goals on track, ensuring you feel confident and happy in your body. Remember, every small step counts towards a healthier and more fulfilling life.
