Why Dieting Before A Holiday Often Leads To Weight Gain

As we approach the holiday season I wanted to talk about why I would discourage my clients from doing a diet specifically to go on holiday.

I want to walk you through some of the negative aspects of doing this and some ways to view it differently so you can enjoy new foods on holiday without feeling like you have to eat everything in sight every day.

When you are well fed before you go on holiday, your desire to overeat isn't really a thing. If you have a good relationship with food and your body before you go, the need to extreme diet just isn't there.

Place more emphasis on how you feel and less on how much you weigh. If you aren't happy with how you feel or your body composition, make a plan to change that for next year. Get therapy and or have a focus on improving your nutrition and starting to exercise regularly, so that next year you can fully enjoy your holiday and make memories that do not include needing to overeat because of your relationship with food and your body.

The clients who don't do these type of extreme diets before a holiday are also the ones who live in healthy bodies and have built healthy habits that they can stick to year round, is that a coincidence?

Restriction and Rebound:

Strict Dieting: Before a holiday, many people adopt very restrictive, unsustainable diets (keto, no carbs, long fasts, pills etc) to lose weight quickly.

Psychological Impact: This can lead to a sense of deprivation, making you more likely to overindulge when the diet ends.

Rebound Eating: Once on holiday, the sudden freedom can result in overeating, as your body and mind react to the previous restrictions. Your mind and body won't thrive in an extreme diet and it also won't thrive in a period of excessive indulgence. 

All-or-Nothing Mindset:

Diet Mentality: The belief that you must either diet strictly or eat freely with no middle ground can cause binge eating once the diet ends.

Overindulgence: This mindset often leads to consuming large amounts of food, especially treats that were off-limits during the diet, where in normal life you would just eat those foods occasionally.

Holiday Environment:

Food Availability: Holidays often feature an abundance of delicious, high-calorie foods and drinks. It's going to be harder to eat balanced meals if your previous 2 weeks have been about eating as little as possible.

Social Eating: Social gatherings and celebrations can lead to increased food and alcohol consumption.

Relaxation and Treats: Holidays are a time to relax and treat yourself, often leading to less mindful eating.

Shifting Your Mindset for a Healthier Holiday Experience

Focus on Health, Not Size:

How You Feel Over What You Weigh: Shift your focus from losing weight to feeling good by eating a balanced diet and exercising regularly.

Body Appreciation: Recognize that your body does amazing things beyond just its size. It allows you to explore, enjoy, and experience your holiday.

No one on holiday is judging you because of how much you weigh (because they don't know!) so why are you?

Adopt a Balanced Approach:

Moderation, Not Deprivation: Instead of restrictive dieting, aim for a balanced approach to eating. Enjoy all foods in moderation.

Mindful Eating: Practice mindful eating by savouring each bite, eating slowly, and listening to your body's hunger and fullness cues.

Plan Ahead:

Healthy Choices: When possible, make healthy choices that you enjoy. This can include fresh fruits, vegetables, and eating enough protein and staying hydrated.

Stay Active: Incorporate physical activities that you love, such as walking, swimming, or hiking. This helps balance your intake and keeps you feeling energized.

Enjoy the Experience:

Cultural Foods: Embrace the local cuisine and enjoy new flavours without guilt. Food is a significant part of the travel experience.

Social Connections: Focus on the social and cultural experiences of your holiday, not just the food. Building memories with loved ones is more fulfilling that feeling an insane drive to eat because you restricted yourself so heavily prior to the holiday.

Self-Compassion:

Avoid Perfectionism: Understand that it's okay to indulge and enjoy your holiday. One or two weeks of different eating habits will not undo your overall health.

Positive Self-Talk: Speak kindly to yourself and avoid negative self-talk about food and your body. Treat yourself with the same kindness you would offer a friend.

By embracing a healthier mindset and approach, you can enjoy your holiday without the cycle of dieting and overeating. Celebrate your body for what it can do and the experiences it allows you to have x