Getting Back on Track After a Vacation

When the relaxing days of vacation come to an end, it’s common to crave a return to your regular schedule and healthy routines. After indulging in delicious foods, perhaps consuming a bit more alcohol, and spending long stretches of time in a car or plane during your vacation, your body may be yearning for some nutrient-rich foods, optimal hydration, and movement. So, how can you get back on track with your healthy habits after a vacation? Here are three priorities to keep in mind:

1. Embrace the Basics with a Tailored Plan:

As you embark on your journey back to a healthy lifestyle, resist the temptation to dive headfirst into a new diet or meal plan. Instead, focus on getting back to the basics of a balanced and nourishing diet. Start with these foundational habits: ensure you drink at least 64 oz of plain water daily (try starting with 16 oz before your morning coffee), aim for 3-4 servings of vegetables each day, and incorporate a source of protein into each meal, especially breakfast.

Remember that these fundamental habits can make a significant impact on your health and energy levels. To make these habits stick, devise a specific plan that works for you. Consider reverse engineering your goals to determine the necessary steps for success.

For instance, if you want to include a source of protein in your morning meal, figure out what you need to do beforehand to make it easy for yourself. Preparing hard-boiled eggs on a Sunday or having protein-rich options readily available in your kitchen can set you up for success.

2. Find Joy in Your Choices:

Life is all about enjoyment, and this principle applies to your eating habits as well. Instead of feeling restricted, find ways to make healthier choices enjoyable and sustainable. Begin by making a list of your favorite meals, snacks, beverages, and restaurant options, regardless of whether they are considered “healthy” or not.

If some healthier choices are already on the list, embrace them and incorporate them into your routine. As for less nutritious options, don’t completely eliminate them; instead, find ways to enjoy them in moderation or create healthier alternatives.

For example, if you love indulging in blueberry bagels for breakfast, try switching to whole grain bagels with light cream cheese and fresh blueberries. If you’re a fan of fried chicken for dinner, consider breading chicken with whole wheat bread crumbs and baking it in the oven.

Even if you love having ice cream after dinner, opt for individual ice cream bars to help manage your portion sizes. When it comes to exercise, explore different activities and workout styles until you find one that you genuinely enjoy, be it online exercise programs, home workouts, or outdoor activities.

3. Cultivate a Positive Mindset:

The decisions you make regarding your health are influenced by your mindset and your relationship with your body. Understand that motivation may not always be constant, but discipline and a positive outlook can keep you on track. Instead of punishing yourself for not feeling motivated, be kind to yourself and allow for flexibility in your approach.

When you encounter moments of low motivation or cravings, try reframing your choices. For instance, if you feel tired before your scheduled workout, consider opting for a lower-intensity workout or start with just 10 minutes and see how you feel.

When craving something sweet after dinner, try satisfying your physical hunger first with a balanced meal of protein, vegetables, and high-fiber carbohydrates before indulging. Reflect on what your body truly needs and respond accordingly.

Keep in mind that life is full of unpredictable events, such as vacations, social occasions, and changes in schedules. While it’s essential to stay firm in your health goals, it’s equally crucial to remain flexible in your approach. If you encounter a situation where your choices aren’t ideal, don’t be discouraged. Strive to make even small improvements and know that every positive decision builds confidence for the future.

As you return from your vacation and refocus on your health, remember these three priorities: start with the basics through a personalized plan, find enjoyment in your healthier choices, and cultivate a positive mindset towards your journey.

With patience and consistency, every small decision you make to take care of yourself will lead to significant improvements in your health and well-being in the weeks and months ahead.