Latest / Fit Womens Weekly Podcast / Ep 711: I Gained 2.6 Lbs In 3 Days: How To Bounce Back From Vacation Weight Gain

Transcript

Ep 711: I Gained 2.6 Lbs In 3 Days: How To Bounce Back From Vacation Weight Gain · Fit Womens Weekly Podcast

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  (Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) I gained 2.6 pounds in three days.
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  That's what we're going to talk about here
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  because I know I'm not alone.
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  We all go on vacation.
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  Well, not all of us go on vacation,
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  but a lot of us are going on
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  vacation right now and you might come back
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  from the vacation, whether it's three days or
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  a week or two weeks and you're just
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  going, oh my God, I feel so blah.
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  How do you navigate that?
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  What's actually going on?
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  And then how do you get back to
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  quote unquote normal?
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  Well, we're going to break it all down
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  today.
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  Before we do, welcome to the Fit Women's
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  Weekly Podcast.
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  If this is your first time tuning in,
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  I hope that you enjoy what you hear.
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  past episodes or of course come back and
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  listen to future episodes to make sure that
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  you don't miss out on anything.
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  So do me a favor right now.
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  the subscribe button.
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  Okay, so let's talk about vacation.
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  Last week I went on a three day
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  vacation with my mom down to Amelia Island,
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  Florida.
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  It was really such a wonderful treat.
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  I love getting to hang out with her
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  and this is a place that we've gone
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  to for over a decade.
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  My mom actually goes to a work conference.
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  It's held at the Ritz Carlton and we've
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  been going to this conference, like I said,
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  for over 10 years and it's such a
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  great opportunity to force myself to slow down.
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  I don't take my computer.
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  I just do what I want to do.
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  I sit by the pool and I force
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  myself to relax, which is a very hard
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  thing to do.
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  But, you know, sometimes it's just what you
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  got to do.
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  And that's what happened this past week.
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  I woke up every single day and I
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  would go for a beach run.
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  I do like to start my day off
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  with some sort of movement.
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  I knew I wanted to take some time
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  off and kind of get myself a de
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  -load from actual gym workouts from lifting heavy
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  weights.
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  But I also know that I love a
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  good beach sunrise.
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  And last time that we went on this
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  trip, I actually got to see baby sea
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  turtles hatching.
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  And so I had in my head like,
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  oh my gosh, it's sea turtle season again.
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  Maybe I'll be able to see that.
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  So that was part of my drive for
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  wanting to get out there a little bit
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  before the sunrise came up to have my
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  runs.
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  But also it's just it's my favorite to
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  have these beach runs and watch the sun
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  come up, come up over the water.
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  It is a very spiritual moment for me.
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  So I started each day with some really
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  solid exercise.
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  And then I would relax for most of
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  the day.
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  My mom and I would go shopping or
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  we'd sit by the pool.
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  And then after dinner, we'd go for another
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  beach walk.
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  Now I'm sharing this just because I want
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  everyone to know like, I'm still being very
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  active.
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  I was actually getting more steps on my
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  vacation than I normally do at home, which
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  is saying a lot because I'm very active
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  at home too.
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  Yet I still came home 2.6 pounds
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  heavier.
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  Here's the other thing that I will say.
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  I knew when I got on that scale
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  that it was going to be up a
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  little bit.
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  I could feel it.
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  I could feel myself just feeling bloated and
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  just like blah and inflamed.
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  Right.
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  So why the heck would I jump on
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  the scale in the first place?
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  Well, because I knew that I'm not alone
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  in this.
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  I know that this is something a lot
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  of us go through when we leave for
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  vacation.
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  So I wanted to come back and be
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  able to report what happened to me and
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  what how long did it take to quote
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  unquote get back to normal.
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  So first off, how does someone gain almost
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  three pounds in three days?
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  And that's actually on the lighter side.
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  I actually thought that it was going to
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  be a little bit heavier with that than
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  that.
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  But again, I did get also a ton
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  of movement in which did help.
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  So what went on with my body?
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  Basically, I was completely off of my routine.
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  First off, I ate a lot of foods
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  that obviously I wasn't cooking.
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  And a lot of them were higher in
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  sodium than I'm used to.
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  In fact, we ate at a restaurant called
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  Salt.
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  It's one of the restaurants in the Ritz
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  Carlton.
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  If you ever get the opportunity, it's delicious.
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  But it is formed around using different salts
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  from around the world, flavored differently, and they
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  don't skip on you.
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  Their smoked sea salt is one of my
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  favorites.
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  It basically tastes like little tiny pieces of
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  bacon bits put onto your food.
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  It is delicious.
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  And then on top of that, I also
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  had desserts every night.
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  My mom and I would split dessert with
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  dinner.
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  Again, completely guilt free, but that's more sugar
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  than I'm used to.
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  So the sodium and the salt or the
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  sodium and the sugar obviously is going to
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  cause a little bit more inflammation in my
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  body.
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  It's going to cause my body to hold
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  on to a little bit more water.
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  And then on top of that, there was
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  a third nutrition downfall.
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  I guess you could say.
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  And that was more alcohol.
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  I am not normally someone that drinks Monday
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  through Friday.
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  I hardly really drink much at all.
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  I drink about two glasses of wine on
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  the weekend.
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  But on vacation, I lived it up.
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  We had happy hour, which was always some
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  kind of cocktail.
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  Delicious espresso martinis.
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  And then at dinner time, I would have
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  a glass of wine.
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  So I was having two drinks per day,
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  which again, just like sugar and salt is
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  going to cause inflammation on the body.
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  It's going to also cause you to be
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  a little dehydrated, cause you to be a
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  little bit more bloated than normal.
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  Right.
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  And then out on top of that, I
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  was also literally dehydrated, not just because of
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  all those three things that I listed, but
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  I also wasn't drinking as much water as
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  I'm used to.
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  So again, we can often relate to that
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  when we go on vacation.
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  We're on the move, but we also don't
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  have access.
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  At least I didn't staying in a hotel
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  to a spigot or a water purifier all
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  the time.
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  If I walked by a water bottle in
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  the hallway, they have like shelves of water
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  bottles.
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  I would grab one, but I'm used to
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  drinking close to a gallon of water a
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  day.
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  And I was drinking maybe 20 ounces a
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  day, which is very different than what I'm
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  used to.
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  And obviously dehydration is going to play an
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  effect into how our body holds and stores
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  water too, or holds onto our body weight.
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  And then the last factor leading me to
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  gain a little bit extra weight was sleep.
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  I am someone who sleeps with a fan
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  to make noise and in a hotel room.
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  It was very quiet.
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  So I found myself waking up a lot
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  throughout the night, kind of tossing and turning
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  and sleep in and of itself can cause
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  a lot of inflammation in the body.
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  So all of those factors together led me
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  to feeling a little bloated, being a little
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  bit more inflamed.
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  And then when I got home, I was
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  two and a half pounds heavier than my
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  quote unquote normal or my average weight.
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  It's very normal for the body to fluctuate
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  weight from time to time during the month
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  up to about seven pounds.
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  Me personally, I'm pretty solid.
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  So that's why I'm able to be so
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  specific in the amount of weight, because I
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  weighed myself leading up to my vacation so
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  that I could come back and give you
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  guys a breakdown of what happened.
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  And I was the same exact weight every
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  single day from four days leading up to
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  my vacation.
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  So when I came home and I was
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  up, I'm pretty much able to say, yeah,
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  that weight gain was from vacation.
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  Now, notice one thing that I did not
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  say about it was the fact that I
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  gained two point six pounds of fat.
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  That is not what happened.
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  And that's not what is going to happen
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  to you when you go on vacation.
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  Now, I probably would have gained even more
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  weight had we flown because flying can also
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  play a huge effect on you and your
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  body weight.
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  But we drove and it was only a
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  three and a half hour drive.
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  So really not that big of a deal.
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  So I can't factor that in.
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  So what happens now or what happened when
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  I got home?
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  So I got home on a Saturday, got
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  myself all unpacked, and I immediately went to
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  the grocery store because my husband did not
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  do that while I was gone, which is
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  fine because he has no idea what to
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  get.
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  And I went ahead and restocked our house
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  like normal for the week.
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  Instead of just saying, you know what, I'll
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  get back into my normal routine on Monday.
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  I got back on Saturday and I got
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  back to my normal routine right then and
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  there.
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  And then on Sunday, I treated it like
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  a normal day.
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  I woke up.
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  I did our meal planning.
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  I went for a walk like I do
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  every single Sunday morning and just went right
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  back into what my body is used to.
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  And I did make sure to increase my
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  water so that I could help flush any
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  extra sodium out, help with the inflammation and
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  try to get my body back to being
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  regular as well, because we all know that
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  sometimes travel can kind of wreak havoc on
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  your digestive system.
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  Right.
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  So I wanted to make sure to do
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  everything I can to get my not only
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  my habits back in order, but to also
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  get my body running back to normal as
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  normal to.
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  And so now I got back on the
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  scale this morning, which I'm recording this on
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  a Tuesday.
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  And I am completely back to my pre
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  vacation trip.
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  So if you are somebody that comes back
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  from vacation, you're like, oh my God, how
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  did I gain five pounds?
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  You did not gain five pounds of fat.
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  You gained five pounds of inflammation and dehydration
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  and sodium weight.
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  Right.
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  From just being off of your normal routine.
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  So the best thing that you can do
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  for yourself is not beat yourself up over
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  that.
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  And then all of a sudden you're kind
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  of spiraling into having bad habits where you're
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  like, oh my gosh, I gained five pounds.
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  So I'm just going to eat crap for
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  the rest of the week and then I'll
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  get back on track next week or next
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  month.
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  That's what causes people to gain a little
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  bit extra weight during vacation season.
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  If you treat it just as what it
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  is.
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  Okay, I put on a little bit of
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  some bloating because I didn't poop for a
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  couple of days or my sleep was off
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  or I ate more salt or I drink
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  more alcohol than normal.
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  And when you get home, you just jump
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  right back into your normal routine then and
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  there.
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  And within one to three days, you will
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  be right back to where you are comfortable
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  being and where you were before everything happened
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  with your vacation.
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  So that's the scoop.
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  That's all it is.
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  I know that it is nothing crazy, nothing
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  exciting because it's not crazy and exciting.
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  I feel fantastic now and I'm looking forward
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  to the trip.
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  I have another trip at the end of
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  August that I'm looking forward to.
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  I'm not going to do any special prep
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  work.
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  I'm not going to diet for it.
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  I'm not going to go on any special
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  diet to recover from the three day trip
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  that I just went on.
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  I treat my body like I always have
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  and I get right back to my normal
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  routine, which is my workouts, which y'all
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  it has been so hot because we are
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  in a heat advisory right now.
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  I am prioritizing my protein like I always
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  do getting at least 125 grams per day.
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  I prioritize getting an electrolyte because it is
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  so hot right now.
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  I really make sure to give my body
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  what it needs to not only drink water,
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  but to then hold on to that water
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  and go into my muscles and into my
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  cells so that I don't have to worry
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  about dehydration.
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  And then I am making sure to drink
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  plenty of water.
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  I'm really aiming for that gallon per day
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  because I'm sweating so much right now, but
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  that's what I would be drinking regardless whether
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  I'd gone out of town or not.
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  So hopefully this is helpful for you.
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  If you are kind of beating yourself up
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  or you have ever beat yourself up about
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  how you feel when you get back from
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  vacation, don't sweat it.
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  Start tomorrow living life like you normally do.
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  Don't push it off and use that excuse
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  of I'm just going to do vacation food
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  for a couple more days or I'm you
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  know, I've already treated my body like crap.
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  I'm going to treat my body like crap.
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  I'm not going to start working out again
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  until next week.
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  Again, those are the things that spirals us
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  into creating bad habits where then we do
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  start to see our body composition changing a
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  little bit more and more.
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  But otherwise, you got nothing to worry about.
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  If you have any questions, let me know.
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  Ask them down in the comments and we
• 12:04
  can answer them in Friday's podcast or I
• 12:07
  can always do little shorts to make them
• 12:10
  like very specific and catchy.
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  But I would love to hear what's on
• 12:13
  your mind and how I can better help
• 12:15
  you to make sure that you don't miss
• 12:17
  out on those videos and getting your questions.
• 12:19
  And so make sure that you subscribe to
• 12:21
  the podcast again, whether it is YouTube or
• 12:24
  on your favorite podcast platform.
• 12:27
  Go ahead, subscribe and I will be back
• 12:30
  next time or next week for a full
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  new episode.
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  But again, if I get questions, I will
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  do shorter episodes on this Friday.
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  Sounds good.
• 12:39
  All right.
• 12:39
  Thanks, guys.
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  Bye.