How to balance outings & vacations & food anxiety
Welcome to another blog! Today I want to discuss a topic that I’ve struggled with ever since getting started on my fitness journey, which is managing a positive mindset around eating out and going on vacations with friends. I know this is something many people struggle with, so I thought it would be helpful to share some tips and tricks I use to foster a better relationship with food whilst enjoying every part of it.
Vacation = Time to Relax
This is an obvious concept, but also a concept very challenging for lots of people to conquer over, including myself. Everyone knows that a trip means you’re spending money to enjoy all the mouthwatering dishes and delicacies a city/country has to offer, yet it’s almost instinctive for many to also feel restrictive or anxious about their caloric intake. Well, I’m here to reassure you that these thoughts are normal, and the solution is to accept that you’re going to enjoy yourself for the time you’re going to be on vacation. Let me tell you why you shouldn’t care about those few pounds gained as long as you get back on track afterward:
More often than not, your activity level actually increase whilst sightseeing. With so much to explore and so many restaurants to visit, you’ll be on foot most of the time, and so you’ll be getting at least a few thousand more steps than you normally do at home. If you’re not walking on a trip, what are you doing?! Get moving. It’s the best way to explore a city.
Sharing is caring! The more, the merrier! Typically, when traveling, food will be shared with family and friends, which not only allows you to try all the dishes, but also help you practice portion control and intuitive eating since you can take smaller bites and stop eating once you’re 80% full (I didn’t say 70% because c’mon, who’s gonna stop at 70%? Not me!)
Love yourself. Not to be cheesy, but the older I get, the more I’ve realized how much people need to hear this. One vacation every few months is the perfect opportunity to de-stress and literally get away from anxieties in your daily life. So, why continue to worry over weight gain when you can enjoy the week with your family and immediately get back on track afterward?
*P. S: I definitely should mention that though vacation is for relaxation and enjoyment, we should still keep up with our healthy habits because the sudden shift from eating healthy on a day-to-day basis to suddenly consuming 15 desserts in one day will be a lot for your body to handle and no one wants to get sick on vacation. So, prioritizing protein in meals and getting in moderate levels of movement are still great habits to keep up with :) I’ve shared more about my habits whilst on my trip to Melbourne this past Christmas, and you can find the post here.
Outings and special occasions
Unlike vacations, some of these occasions are involuntary and unexpected. Though I’ve never experienced needing to eat dinner or go out for drinks with my boss or client, I’ve needed to sit through dinners with my parents and their friends, eating foods that are higher in fats and carbohydrates. During these times, of course I come out of the dinners quite disappointed because I haven’t been able to enjoy myself, but these are also times that all of us experience, and I just have to keep reminding myself to be grateful to have hot, delicious meals on demand. To combat this, I’ve come up with a few tips to set all of us up for the greatest success at staying on track with our fitness journey!
Have a plan. If you know you’ll be going out for drinks and/or dinner with people and will probably having anything but a salad and protein, try to prioritize those throughout your day. Of course, having a whole pizza with no fiber (tomato sauce does not count, thank you) and protein isn’t ideal, but that means it’s up to you to have a few more pieces of chicken or a pack of protein powder before dinner to ensure you’re having enough protein to feel satiated. Of course, falling short of protein intake a day or two will not do anything and shouldn’t be something to fuss over at all.
Have the correct mindset. Treat these outings as your indulgence meals and move on. There’s no point in getting worried/upset over the fact that you can’t eat exactly according to your meal plans because those emotions will show! Truth is, it’s going to be upsetting and awkward for all parties when they realize the meal vibes are disrupted by your mood. A lot of times, we fake it until we make it, and you should definitely fake it to keep your client/parents’ friends happy! It’s just what it takes and that is okay!
We move. This can be interpreted two-ways: for one, I mean to consciously move more, whether that’d be going to the gym in the morning (I understand this mightn’t be possible for lots of people) or just taking a few extra steps whenever possible. The benefits of walking more goes a long way, so do this whenever you can! On the other hand, we move can also be understood as moving on from one or two of these special occasions. All of our fitness journeys are aimed for long term sustainable results, so as long as most of our meals are healthy and balanced, there’s nothing to worry about!
Conclusion
Often times, these mindsets and tricks are mastered through practice, and it’s something I still struggle with, even when I know exactly what to do or how to think. Having a level of worry is good, BUT an over-obsession or developing extreme anxiety over this will only hinder your mental and physical wellbeing, AKA what truly matters. I hope I’ve helped someone feel better about any concerns they might’ve had because I reassure you, it’s completely normal and hopefully some of these advice has helped you in any way.
Thanks for reading, and see you all in a bit.
-Winnie 26/01/2025
