Yes… I LOST a pound on the 7-day Royal Caribbean cruise with the family last week. It might seem impossible, but vacations might be a unique opportunity to BURN FAT!
How’d I do it?
- I skipped breakfast (This is what I always do)
- I worked out in the gym an hour a day. (This is what I always do).. This nets me about 750 extra calories.
- I ate a VERY light lunch (200 – 300 cal). (A little lighter than normal. I wanted to conserve calories.).
- I ate a basic snack between lunch and dinner (protein bar.. or rice cake + peanut butter). (I always do this).
- I ate a VERY light dinner. (800 – 1,000 cal) (I rarely do this.. usually my dinners are a little bigger).
- I ate 2 slices of pizza and some other light snacks at night. (I NEVER do this. Pizza is a cheat food for me.)
- I ate a protein bar before bed. (I sometimes do this).
- I waited 48-hours after getting home before weighing in (water retention from flying can lead to bad numbers on the scale).
If you add up the calories.. I was eating about 2,200 a day… and with an hour in the gym every-day, my maintenance number is about 2,900….which means I was eating at a 700 calorie-per-day deficit… * 7 days.. 4,900 calorie deficit.. or roughly 1.3lbs of fat.
Math checks out.. scale agrees.. it’s amazing to end a vacation not feeling disgusting!!!!!!
Why use a vacation as a weight-loss opportunity?
Vacations are a unique chance to drop pounds, because:
- (A) You get out of the normal routine, and you’re BUSY (less time to think about food).
- (B) You’re way more active than normal, thus burn more calories, and
- (C) You can make more time for gym and workouts — because you’re on vacation!
Other tips for losing weight on vacation
- Resist the buffet: Find other ways to eat if you’re prone to the temptations that come with unlimited, unhealthy food.. Especially desserts.
- If you’re starving, stick to veggies: Broccoli. Steamed broccoli. A tiny amount will make you feel STUFFED!
- Take the stairs: Okay, honestly, it makes very little difference. But you’ll FEEL more accountable for what you eat.
- Work out: Again, the math isn’t in your favor on this one (An hour in the gym might earn you one cookie — so ignore the people who say “But I worked out, so I can eat whatever I want”). The REAL benefit is that nobody wants to work their butt off for an hour, and wipe out the results by eating too much.
- Stay active: Not only will you burn more calories, but you’re less likely to get the boredom-munchies from lying around.
- Savor the good stuff: Pick one or two nights where you have half a dessert, and call it good. Stay focused on the intense desire to not to over-indulge, so you can leave feeling amazing!
- Easy on the alcohol: A single pina-colada has more sugar/calories than THREE candy bars.. And a single shot of vodka is nearly 100 calories.
- Tell your family what you’re doing: They’ll support you — and you’ll feel dumb breaking your protocol if others know they’re supposed to help keep you accountable.
- Bring your own snacks: Cruise ships offer almost nothing healthy for snacking. Bring a case of protein bars and/or your own favorite mid-day treats so that you’re not tempted to make a bad choice when things are tough.
- Bring your own salad dressing: I’ve never seen a cruise ship or resort that has low-calorie dressing. You can EASILY blow up your entire meal-plan if you’re not careful! There’s nothing wrong with bringing your own bottle of healthy dressing.
Fat Brian was definitely with me
It took a little work to keep the old Fat-Brian quiet. I used to eat my cruise-fair on day-1 at the buffet. Vacations, for Fat Brian, were ALL ABOUT FOOD… I would eat, and eat, and eat, and eat…. an eat some more.. so this is a TOTAL adjustment for me. But using the tips above, I managed to keep him quiet — and I suspect you’ll be able to do the same!
If you’ve got a vacation coming up.. consider using it as a chance to double-down on your fat-burning routine!