Eumundi Voice - Issue 100, 22 August 2024

Why you don’t diet for a holiday

We’ve all done it. With a beach getaway or tropical cruise on the horizon, we decide 6-12 weeks out to start a diet for that perfect beach body. It sounds great – we feel good, look good, and take stunning photos. But then, we come back and realise we’ve gained 5kg. Sound familiar? Why do we always put on weight during holidays?

The problem starts with the last-minute diet. When you diet intensively before your holiday, you put yourself in a calorie deficit. Your body adapts to functioning on fewer calories. Then, on holiday, you eat and drink more, often significantly more. Your body, used to the deficit, can’t process the sudden calorie surplus. Unable to use the extra calories for energy or daily functions, your body stores them as fat, leading to rapid weight gain.

The longer and deeper the calorie deficit, the more weight you’re likely to gain during and after the holiday. This leads to a frustrating cycle of dieting, gaining weight, and then dieting again. It’s exhausting and unsustainable.

So, how can you avoid or minimise holiday weight gain?

The key is to start planning as soon as you book your holiday. Nowadays, most people plan vacations well in advance. This gives you ample time to adopt a balanced approach to dieting and weight management.

For example, you make a New Year’s resolution to go on a wonderful holiday in September of that year to celebrate your birthday.

1. January to March: Start a steady, moderate diet aiming for a specific weight loss/ physique goal by March. Avoid excessive restrictions.

2. April to June: After reaching the initial goal, reassess. If more weight loss is desired, adjust calorie intake for another 12 weeks, again without extreme measures.

3. June to August: Upon reaching the June goal, begin reverse dieting – gradually increasing calorie intake to maintenance or slightly above. This ensures you maintain your physique and improve overall training performance without gaining excess weight.

4. August to September: Continue reverse dieting up to the holiday, potentially increasing calories further. This prepares your metabolism to handle the holiday’s food and drink without significant weight gain.

By September, you will have a higher calorie intake – 2.5 times more than when you started – while maintaining a great beach body. This higher intake means any holiday indulgences will have a lesser impact on your body compared to dieting right up to the departure.

While on holiday, it’s still advisable to exercise and train to maintain energy expenditure. With your metabolism optimised, your body will handle the extra calories more efficiently.

This approach may not suit everyone due to various factors like body type, starting weight, nutritional history, and time management. However, with proper guidance, anyone can plan a holiday dieting strategy to minimise weight gain and enjoy their vacation without the dread of returning to another strict diet.

Seeking professional help can provide additional guidance tailored to your specific needs. For more information, visit: paulsbodyengineering.com.