Going On Summer Vacation

Going on Summer Vacation

(Based on an article in the ASBP News )

Whether you're staying at home or travelling, vacation can be a very stressful time when you are
trying to lose weight. When you are faced with a variety of gourmet foods, delectable desserts or endless all-you-can-eat buffets, stepping outside your comfort zone could also mean stepping back into old habits. Being prepared before going on vacation can be the key to staying in control. Planning allows you to establish, in your own mind, whether you want to continue losing, maintain your lost weight, or
simply minimize weight gain. Perhaps maintaining weight might be your most realistic goal.

Planning involves thinking about (and deciding in advance) everything you will eat or
what your options could be during an overwhelming eating situation. It minimizes any last minute decisions you may face when confronted with choices about eating. By knowing in advance how you will conduct yourself and what you will eat (rather than what you will NOT eat, since you must plan positively), you will generate a feeling of self-control and self-confidence that will do wonders for your self-esteem. This is the best device to counteract the feelings of helplessness and guilt that accompany impulse eating. You won't have to rely on hoping that you will have enough "willpower” to control yourself. Willpower is never strong enough to overcome an overwhelming food cue.

When planning, allow yourself some self-indulgence. If you attempt to avoid all deviation during your vacation you're more likely to fall into the all-or-nothing trap. Once you find yourself making your
first "mistake”, it can be very tempting to throw in the towel. Allowing for a "treat” is often a good idea to avoid feeling totally deprived. If you are away with friends and family, sometimes your vacation can even revolve around meals. By planning your deviations, you are less likely to feel a loss of
control. The quality that separates a successful weight controller from the unsuccessful one is not perfection, but the ability to GET RIGHT BACK ON the weight control program, as soon as possible after the deviation.

Try to refocus your attention away from food and concentrate on the social aspects of the occasion. The important thing is to outline a definite strategy, in writing, prior to the holidays. Not only should you plan everything you will eat and drink, but also how you will do it (buffets vs. sit down meals, extra vegetables vs. rice, one glass of wine vs. dessert, etc). Your planning should include the following behavioural techniques:

Cue Elimination – Avoid people and situations that trigger the desire to eat (eg.
people who make you nervous, friends who love to eat or meeting for coffee
and dessert.) Try sitting as far away from the buffet table as possible –
it'll make you reconsider if you really want to go back or at least give you a little bit of exercise.
Tuned-in Eating – Do nothing else when eating; focus on the act of chewing and
swallowing.
Alternative Activity Strategies – Do something that makes it
difficult or impossible to eat simultaneously (eg. talking, dancing,
swimming, playing horseshoes.)
Plate-not-empty – Always leave something on your plate to replace the "clean
your plate messages” that were programmed into your mind as a child.
Contingency Contracts – "If-then” agreements help you stick to your plan. Try something like, "If
I stick to my diet plan, then I will treat myself to a massage.”
Mental Programming – Encourage yourself to overcome problems and obstacles by
using positive affirmations such as, "I can enjoy my vacation and still
make healthy choices” or "I have the strength to do this.”
Exercise Regularly