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LIFECHANGZ's Photo LIFECHANGZ Posts: 8,476
4/4/19 12:43 P

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we rarely travel - and do enjoy some day trips - so this is a bit like "when it's special, how do I want to eat" is worth pondering - because it's so rare, some/enjoy, then back to regular eating.


emoticon thoughts regarding days 30 - 32, when I was younger and out & about much more often/regularly, then it is worth strategizing ways for regular eating in external, away from home environments... for me now, these are "special/fun events discussed in days 30 - 32" are simply rare and I'm ok with a "holiday/special" strategy.

Edited by: LIFECHANGZ at: 4/4/2019 (12:51)
When the world says “Give up,” Hope whispers ‘Try it one more time.'


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OLIA_NA's Photo OLIA_NA Posts: 96
4/3/19 12:41 A

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I've never prepared a diet plan or strategy for vacation, but will definitely do it this year. Reading advantages cards twice a day will definitely be on my plan!

JMARIES51's Photo JMARIES51 Posts: 3,105
4/1/19 9:35 P

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My travels these day consist of driving to my daughter's or sister's and staying for the weekend.. However, all of my vacations have been very active sightseeing, hiking sort of jaunts. I don't remember ever coming back from vacation gaining weight. So maybe I just need to be on vacation all the time?

So what we usually do is plan on eating just 2 meals when we are traveling and the 3rd meal might be coffee, or some sort of special ice cream, gelato, sort of thing. We usually try to eat a lot of veggies and keep away from heavy type meals, just because of all the activities we plan. Another one of our favorite things to do is go to a grocery store and buying fruit, yogurt, veggies, nuts -- things that are easy to eat when outdoors - and we will eat a snack type picnic.

So vacations, Yay! Wish I could take more time to see the world.




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JUNEPA's Photo JUNEPA Posts: 13,624
4/1/19 9:12 P

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This Beck Trek, I am realizing how much I have learned about how to manage my nutrition behaviour since I did my first Beck Trek in October, 2016. I am more mindful about what I eat. I understand about the different kinds of hunger and can usually tolerate hunger. I rarely binge or feel the need to eat a lot of something that is tasty, I usually can enjoy a banquet in a bite, enjoy the flavour without having to eat a lot of that food. When my motivation is high, anyway. Sometimes when my motivation is low, I willfully self-sabotage and over-indulge. But this happens much less frequently than it used to. On a good vacation, I make an effort to be active, to walk a lot, to hike or bike or swim if I can. I eat 2 meals a day (brunch and dinner) I do try almost everything tasty, I sometimes eat too much gelato, I do not fret about a few pounds gain, I don't usually gain more than a few pounds, I can recover from this usually within a couple of months. I have a 17-day vacation coming up at the end of April, I will keep this Beck Day 32 in mind and come back to review it.

Edited by: JUNEPA at: 4/1/2019 (21:23)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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AURA18's Photo AURA18 Posts: 10,923
4/1/19 3:39 P

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Day 32 Prepare for Travel
~ ~ ~ Stay on plan - carry water bottle to ignore cravings


Carry resistance bands and weights (full gallon of water = 8.4 pounds)
emoticon emoticon emoticon

Edited by: AURA18 at: 4/1/2019 (15:43)
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TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
4/1/19 1:43 P

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Day 32: Prepare for Travel

My husband is homebound so for now I am unable to be too far from home.

Last summer when I took my son to College and was gone for a few days, I actually lost weight. I was so active that what ever little bit I was over in calories I made up for in increased exercise.

Striving for strength and balance in mind, body and spirit!!

-Christi


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MISSRUTH's Photo MISSRUTH Posts: 4,966
4/1/19 9:19 A

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For me (and my DH) one of the pleasures of traveling is getting to sample foods that are different/ unusual/ regional specialties/ some sort of fancy dessert splurge -- that we're not gonna get in rural Tennessee. When we plan a trip, DH and I will surf the 'net for restaurants to find good places to eat. We do not eat at fast food places or large chain restaurants when traveling.

I keep 2 things in mind-- the first two bites of anything are the best ones. And for the most part, the restaurant/ food vendor does not care if I eat it all, as long as I pay for it all. I have no trouble whatsoever ordering something because I want to taste it, eating a couple three bites, and leaving the rest (although DH will usually have a go at whatever I don't eat.). We generally order different things, so we can maximize the opportunities to taste stuff. This is the rare occasion where I'll eat anything off anyone's plate but my own.

When we travel we usually switch to eating two meals a day-- breakfast, and then a late lunch/ early dinner. We either bring healthy snacks (if traveling by car from home) or hit up a store when we get to our destination. I keep breakfast close to the way I eat at home (breakfast has never been my favorite meal) and save my calories for the bigger lunch/ dinner meal and maybe a treat-type snack. If it doesn't taste that good, I stop eating it. And I avoid eating "regular" type stuff I could get at home. A vanilla soft serve cone? No. Blueberry soft serve in Maine? Sure. French fries? Probably not. Some sort of labor-intensive potato (or other starchy) dish I'd never bother trying to make at home? Yes, I'll try that. A Philly cheesesteak at one of the highest-rated places in Philadelphia? Of course!

I'm okay with gaining a pound or two (depending on how long we've been gone). I know when I get home, the scale will be up due to excess sodium from all the restaurant food, and sometimes my plumbing gets a little sluggish (sorry if TMI) when I'm away from home. That's not real weight gain, though-- I give myself a few days to get things back to normal, before looking at what the actual gain was.

As she says in the book, the trip home is my transition from vacation eating to "back on track". I usually make a little grocery list on my phone so we can do a quick stop at the store and get a few things before we get back to the house. Just enough stuff to get me through a couple days til I can do a more thorough shopping trip.

Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


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4/1/19 3:39 A

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Day 32 chapter is about preparing for travel. Gail and Linda, thank you for your great posts!
During travel we can practice many skills learned so far,
eg. eating out, planning alcohol intake, food pushers, unpredictability, unfairness issues, other sabotaging thoughts..
and we can do a lot better if we prepare for these special challenges!
Many good ideas and practices in the chapter!

What are you thinking?
Please share here!

I'll have two one-week vacations in July with husband, and one grown-up child and their SO: with son and girlfriend in Slovenia (hiking and kayaking), with daughter and boyfriend to Italy, Tuscany (walking, swimming).

My travel strategy re-posted and revised:
Food:
I will not eat between meals.
I will eat slowly, mindfully, sitting down
At each meal, I'll spread out all my food in front of me - anything that was not in front of me at the start of my meal is Not My Food and will not eat it.
Breakfast and lunch is what I normally eat at home, in the same portions
Dinner are at restaurants, I'll order one healthful main course I really like and a salad. If I want French fries, order French fries. Will not touch food on plates of others, however tempting it is. No soup, no bread, no dessert.
(NEW: obviously soup and bread comes before and dessert after My Food (the healthful main course and the salad) is in front of me, so I can't estimate my portions correctly, and get sabotaging thoughts on the lines of "it will not matter")
Alcohol: normally I don't drink, but I can have 1 small beer per day if I like.

Exercise: do my yoga and at least 30 minutes walking, this I can always do.
Don't push it! I suspect too much exercise adds to salt-and-.water retention, + sabotaging thoughts "it is OK to eat more, I have burned so many calories" - somehow I always end up eating a lot more extra calories than what I burned...

Weight: I expect to gain 4 pounds over my center weight and know at least 2 pounds is just salt and water, so Don't Panic when I see the number on the scale.

Edited by: KRISZTA11 at: 4/1/2019 (03:48)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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ICANINSIGHT's Photo ICANINSIGHT Posts: 22,722
3/31/19 7:42 P

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I plan to stick with it.

Kriszta, I appreciate what you wrote.

I am envious of those of you with big vacation plans this year. We are dealing with dh's aging parent issues right now and have not planned anything. When he retires at the end of next year, we hope to go to Alaska. This year we want to go somewhere, maybe The Ark? It is not near an airport, however, and we would have to rent a car.

Plan is The DASH diet, low sodium. Hard when eating out. Blood pressure and weight go up because of it, even though I may be choosing healthy foods. They load everything with sodium. My plan is to eat as many raw fruits and vegetables as possible.

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

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3/31/19 5:46 P

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I got a bit ahead of myself by writing about eating on vacation as well as eating out in restaurants near home for day 30.

When we go on a driving vacation (we will be away for 3 weeks in September), we have breakfast at the hotel where we stay. I usually have a hard-boiled egg or a bit of scrambled egg, a tub of plain yogurt and 4 tbsp. bran buds, which I carry with me. I have tea and a cup of water, and pick up an apple or a banana from the buffet to take with me. Depending on lunch plans, I sometimes pick up a small bran muffin and a little packet of peanut butter too.

Lunch is either whatever we have from the breakfast buffet plus some chopped vegetables from a grocery store or a salad with grilled chicken at a restaurant. If we stop at a fast-food place (McDonalds for example), I either have a wrap or a burger but leave half the bun. I skip the fries and drink water.

Dinner is usually after we have stopped for the night, and I try to have fish with fresh vegetables or a big salad with grilled chicken or shrimp.

We enjoy cruises, and do one or two a year. I already wrote about how I eat there in my earlier blog on eating out, so will not repeat it here.

Gail
Southern Ontario, Canada
Eastern Time Zone


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AURA18's Photo AURA18 Posts: 10,923
1/31/19 9:47 A

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Day 32 Prepare for Travel - stay on plan with minor splurges; carry veggies and replenish at grocery stores instead of fast food stops. Avoid spontaneously eating - use distractions - pack ST resistance bands. emoticon emoticon
Travel Tips u.nu/pshr

Edited by: AURA18 at: 1/31/2019 (09:49)
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BECKIKORN's Photo BECKIKORN SparkPoints: (8,598)
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12/20/18 9:57 A

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Unfortunately, I have a bad habit of going crazy with my eating during vacations. I have gained over 10 pounds this year and I can trace back the beginnings to my Vacation in early summer where I gained 5 pounds and never recovered. Believe it or not I walked over 10 miles almost every day and still did this (Disneyland!). I thinks its important to plan better for these vacations and make more realistic choices in the future. Next time I will be in better control.

Becki

broadcasting somewhere near the middle of Texas


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KRISKECK's Photo KRISKECK Posts: 1,232
11/4/18 7:26 A

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Thanks for the helpful thoughts and suggestions from the team.

I'm home now for a while, after 3 weeks with a fair amount of travel. As suggested, I planned and strategized. The first week with 2 days of travel were the best, very successful in avoiding unplanned food.The second work trip (Vegas, for gosh sakes) I did fairly well but wasn't able fit exercise in and that's never good. I did ok, went off track but not ridiculously on two of the 4 days. This past week, I had a 2 day work retreat which involved a big team dinner, lots of stress (team is concerned a reorg is impending, boss did not want to address, but finally did), and had an extra two glasses of wine and some unplanned tiny desserts. I gained two pounds but as Kriszta notes, it is likely mostly water and salt.

I was pleased that I had a plan and strategies but disappointed that I was not able to be perfectly on track. It is also frustrating that it is hard to refocus when I get home. I like the idea of planning in advance for the day or two after I get home. I will couple that with increased focus on reading my cards, doing my checklists, etc.

Another strategy that worked was taking healthy snacks that are a little bit of a treat along, so I don't feel deprived when others are eating all the treats and snacks at these various functions. I did that on the first and second trips and it was helpful.

I have two trips this month, one work and one pleasure. The work trip will be easy, only one night and very busy. It will likely involve dinner but not evening activities as the day will be so packed. I will make a plan.

The second is a Thanksgiving road trip to visit my mother in Canada. We are all coming as she has an aging sick dog and doesn't want to travel. I will plan carefully as there will be much fun and festivity but also plenty of traps and stresses.

Kristin
Maryland USA
Eastern Time Zone

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-- Aristotle




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SUSAN_CDN's Photo SUSAN_CDN Posts: 604
11/1/18 10:44 P

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I'm just reposting my post from the previous reading setting out my plan for handling our trip to Amsterdam, Belgium, Ireland, Scotland, and England. It worked....I followed it completely.

Airport - do lots of walking while waiting to board. Take an empty water bottle on board and see if the flight attendant will fill it when they come around with water.

Amsterdam - 2 nights - no alcohol, simple healthy meals (cruise includes free beverage package, including alcohol, and so much food on the ship, so I'm foregoing the alcohol and high calorie foods precruise). Hotel includes buffet breakfast...will have cereal and yogurt, or eggs and a piece of toast...no sausages or bacon or muffins, or danishes.) Amsterdam has a special Pancake restaurant and we will be doing there one day for lunch, so that will be an exception. Trying local specialties allowed.

Cruise - 12 nights -

I always do a tour of ship when I first board...to orient myself and see what's available and to take photos while the areas are still fairly empty...I'll locate the gym and weigh myself, and then weigh myself daily.

I'll do a minimum of 10,000 steps a day (taking my Fitbit and charger), getting steps in during shore excursions, walking around the promenade of the ship outside, using the treadmill in the gym, or just walking the halls.

Breakfast buffet - oatmeal, yogurt, orange juice, coffee; alternate eggs and 1 slice toast. No muffins, danishes, hash browns, bacon, sausages, high fat or high calorie egg dishes like eggs benedict. Take a fruit back to the cabin for later.

Lunch - protein and produce. No breads, buns, pizza, burgers, fried chicken, potatoes or anything that looks like it should be a dinner, no potato salad, pasta salad or other salads that are high in carbs or fats. Dessert - check it out, only try something if it is special....if no Wow after one bite...then push aside and don't eat it. No cookies....I can have cookies at home.

Dinner - Order appetizer (because everyone will and I don't want to be sitting there while everyone else is eating...just awkward...but will share my appetizer and will play with it more than eat it...just a few bites...slowly...to fill in the time). 1 glass of wine, sipped slowly. Entree - if I'm not really enjoying something, don't eat it. Dessert - same approach as lunch...being careful to not eat beyond satisfied, even if it is super delicious.

One mixed drink, maximum, per day.

Apply the "eat slowly, mindfully, stop when satisfied" techniques to every meal.

Keep my water bottle with me and drink as much as I can.


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ALIHIKES's Photo ALIHIKES Posts: 5,471
11/1/18 3:24 P

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It does help to plan ahead for travel. I have different strategies depending on my destination.

For the holidays, I will have long drives culminating in family visits. For the drives, I will bring healthy food for the drive to my destination, and I will try to pick up grocery items on my return (I allow myself one stop for either food or beverage to break up the drive time; if I have a meal it will usually be a fast food salad where I know the calorie count). When at my family, I will try to eat moderate portions, and to have only a small portion of dessert. AVOID APPETIZERS at my sister's home (she eats late, and it is a constant temptation to eat ravenously from the chips and nuts served with excellent gin and tonic). Moderate alcohol intake (one glass of wine at Thanksgiving; one gin and tonic at my sister's -- Christmas destination). Exercise is usually daily walking; luckily that is easy to achieve at both my destinations. I will TRY to break up the car trip by speed-walking a short distance each time I stop (for gas, rest area); if it is icy I may need to do stretches by the car instead.

For my Nordic ski adventure (next big trip, in February), meals are included and served family style. I will go to the happy hour (social get-together after skiing) but I will not drink alcohol or eat appetizers. (I'll bring sparkling water and drink that instead). At the family style meals, I will take full portions of fruits, vegetables and salad; small portion of main course; and I will share dessert with my room-mate. (It is okay under my diet plan to have higher calorie intake on this trip due to high number of calories expended during daily Nordic skiing -- but I can't go crazy or over-indulge).

Alison


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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (45,935)
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11/1/18 12:07 P

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I am starting to do this now for my upcoming trip to South Africa. I find it easier to plan to eat less during holidays. The last trip I took to Finland ended up a disaster - not while I was there, but when I came back. I think I let go of my routine too easily in Finland and really lost all self-control when I got back. I don't want that to happen again.

I'm also going to have to start a new exercise routine. I was hoping I would be running again in Cape Town, but will need to focus on swimming instead. This is not ideal, but I have no choice, so have to adapt. I'm also starting to do longer yoga routines. Hopefully by the time we fly, I'll have these alternative exercises in place and as a routine in my mind.

I'll have strict rules in place about drinking and snacking, and then looser rules around dinner times. Although, no desserts or starters. Those are never really necessary.

Sunshine20113
Time zone: GMT (+1) British Summer Time


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GOCALGAL's Photo GOCALGAL Posts: 5,124
11/1/18 9:21 A

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I plan and use many strategies when traveling. I bring healthy snacks, plan lots of activity and watch that I keep up my steps on my step tracker. I carefully choose what I eat at restaurants. One time I put a sticky note on my car mirror visor with my goal weight because I was so close and did not want to lose sight of how hard I had been working to reach it.

Since reading Beck, I make a Template for Escape Plan which I put into my reading book along with my ARC cards. This has been very helpful. Because of all the extra time, effort and planning that I do, it's almost easier to maintain better on vacations than at home.

Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,871
11/1/18 8:47 A

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Kriszta this post is so helpful. Very specific and I am able to envision each idea for myself.

I can get frustrated easily when I travel. When I get frustrated I am more vulnerable to blowing off my eating plan. At home I am very used to eating whole organic fresh foods and a wide variety of foods. That can be challenging on the road. Literally on the road since we have spent longer periods traveling in our camper in the sun belt of the USA.. Also I am not used to being in such close proximity to my DH who is a walking talking sabotaging thought. The two of us together can be bad bad bad. I am on Day 18 sugar free. That is an investment worth protecting. Part of my travel plan is going to be a card to deal with frustration. Another is going to be having a list of foods I know I can access when I am unable to find and prepare my preferred foods. Also I like K's list of categories of things she will not eat. I will do that too. No fried foods. (That's easy, I hate fried foods), no white flour products, no processed foods. Ugh. I am realizing as I put those down that I am in a bad place when I succumb to those.

Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,598)
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11/1/18 5:48 A

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Day 32 chapter is about preparing for travel.
During travel we can practice many skills learned so far,
eg. eating out, planning alcohol intake, food pushers, unpredictability, unfairness issues, other sabotaging thoughts..
and we can do a lot better if we prepare for these special challenges!
Many good ideas and practices in the chapter!

What are you thinking?
Please share here!

My travel strategy re-posted and revised:
Food:I will not eat between meals.
I will eat slowly, mindfully, sitting down
NEW: at each meal, I'll spread out all my food in front of me - anything that was not in front of me at the start of my meal is Not My Food and will not eat it.
Breakfast and lunch will be what I normally eat at home, in the same portions
Dinner will be at restaurants, I'll order one healthful main course I really like and a salad. Will not touch food on plates of others, however tempting it is. No soup, no bread, no dessert.
(NEW: obviously soup and bread comes before and dessert after My Food (the healthful main course and the salad) is in front of me, so I can't estimate my portions correctly, and get sabotaging thoughts on the lines of "it will not matter")
Alcohol: normally I don't drink, but I can have 1 small beer per day if I like.

NEW: Exercise: do my yoga and at least 30 minutes walking, this I can always do.
Don't push it! I suspect too much exercise adds to salt-and-.water retention, + sabotaging thoughts "it is OK to eat more, I have burned so many calories" - somehow I always end up eating a lot more extra calories than what I burned...

Weight: I expect to gain 4 pounds over my center weight and know at least 2 pounds is just salt and water.

Edited by: KRISZTA11 at: 11/1/2018 (05:59)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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AURA18's Photo AURA18 Posts: 10,923
10/31/18 1:12 P

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emoticon

Edited by: AURA18 at: 1/31/2019 (09:45)
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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/28/18 10:34 A

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Kriszta, have a wonderful time! I know your planning will pay off.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
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SUSAN_CDN's Photo SUSAN_CDN Posts: 604
7/28/18 8:49 A

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Good luck, Kriszta! I'm sure your pre-planning will help. Review it every day.

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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,598)
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7/28/18 3:54 A

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Thank you Christi for sharing how you stay on track during travel!
Your list and Susan's story on the daily check in thread gives me good ideas and inspiration to my own trip starting tomorrow.

I will eat a planned breakfast and lunch in the car while husband is driving (same as on working days) - but no soda, no chips and no cookies, no matter what my family eats! ; )
Exercise is not a problem, I get to walk and swim a lot, and I love every minute.

Food:
I will not eat between meals.
I will eat slowly, mindfully, sitting down.
Breakfast and lunch will be what I normally eat at home, in the same portions
Dinner will be at restaurants, I'll order one healthful meal and a salad. Will not touch food on plates of others, however tempting it is. No bread, no dessert. 1 square of dark chocolate after dinner,
Alcohol: normally I don't drink, but I can have 1 small beer per day if I like.

Weight: I expect to gain 4 pounds over my center weight (I'm right there now), and know at least 2 pounds is just salt and water.

Wish me good luck! I'll try to check in every day, but I often forget during vacation : )

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
0
110
220
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440
TNCOUNTRYLIFE's Photo TNCOUNTRYLIFE Posts: 2,684
7/27/18 12:58 P

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Day 32: Prepare for Travel

I really do not travel much. When I dropped son off for summer college program and actually was gone a couple of days I was so active and going so much that weight gain was not that much of a factor.

There are some things that I do that helps keep me in control and on program.

1. I do not eat in my car.

2. I do not eat between meals.

3. I do eat mindful and while sitting at a table.



Striving for strength and balance in mind, body and spirit!!

-Christi


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INTUITIVEEATING's Photo INTUITIVEEATING Posts: 2,713
7/24/18 1:08 A

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I don't travel much, but when I do, I somehow get into beast mode and stick to my diet almost like it's a game. I always lose weight while traveling, partly because of the beast mode, and partly because when I get busy and have lots to do, I don't eat as much.

Idgie
Southern California (Pacific Time)
My food log: www.drmcdougall.com/forums/viewtopic
.php?f=52&t=58758


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SUSAN_CDN's Photo SUSAN_CDN Posts: 604
6/8/18 11:11 A

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Mich, enjoy your cruise! We've done a few family cruises with our children and grandchildren...wonderful memories! We are going on a cruise in one month to the British Isles with 3 other couples. I've done a lot of planning as to how I will handle it, and I review my plans every day so that they will come automatic to me when I'm on the cruise. I visualize myself in each situation. In case it is helpful to you, here they are:

Airport - do lots of walking while waiting to board. Take an empty water bottle on board and see if the flight attendant will fill it when they come around with water.

Amsterdam - 2 nights - no alcohol, simple healthy meals (cruise includes free beverage package, including alcohol, and so much food on the ship, so I'm foregoing the alcohol and high calorie foods precruise). Hotel includes buffet breakfast...will have cereal and yogurt, or eggs and a piece of toast...no sausages or bacon or muffins, or danishes.) Amsterdam has a special Pancake restaurant and we will be doing there one day for lunch, so that will be an exception. Trying local specialties allowed.

Cruise - 12 nights -

I always do a tour of ship when I first board...to orient myself and see what's available and to take photos while the areas are still fairly empty...I'll locate the gym and weigh myself, and then weigh myself daily.

I'll do a minimum of 10,000 steps a day (taking my Fitbit and charger), getting steps in during shore excursions, walking around the promenade of the ship outside, using the treadmill in the gym, or just walking the halls.

Breakfast buffet - oatmeal, yogurt, orange juice, coffee; alternate eggs and 1 slice toast. No muffins, danishes, hash browns, bacon, sausages, high fat or high calorie egg dishes like eggs benedict. Take a fruit back to the cabin for later.

Lunch - protein and produce. No breads, buns, pizza, burgers, fried chicken, potatoes or anything that looks like it should be a dinner, no potato salad, pasta salad or other salads that are high in carbs or fats. Dessert - check it out, only try something if it is special....if no Wow after one bite...then push aside and don't eat it. No cookies....I can have cookies at home.

Dinner - Order appetizer (because everyone will and I don't want to be sitting there while everyone else is eating...just awkward...but will share my appetizer and will play with it more than eat it...just a few bites...slowly...to fill in the time). 1 glass of wine, sipped slowly. Entree - if I'm not really enjoying something, don't eat it. Dessert - same approach as lunch...being careful to not eat beyond satisfied, even if it is super delicious.

One mixed drink, maximum, per day.

Apply the "eat slowly, mindfully, stop when satisfied" techniques to every meal.

Keep my water bottle with me and drink as much as I can.

Doing a brunch instead of breakfast and lunch won't work for us because we are on shore excursions every day, except sea days.

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6/8/18 3:37 A

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So, this chapter was just in time for you!
Your plan sounds good, I imagine it will make a big difference, and you will enjoy the cruise much more than without a plan.
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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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MICH_1234's Photo MICH_1234 Posts: 34
6/7/18 5:40 P

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Exactly a month from today we will be boarding a cruise for our first big family vacation. I can not wait, but at the same time, don't want to completely blow the work I've done so far. Eating right and drinking plenty of water will keep me feeling good throughout the trip too, so hopefully that will make it a little easier to stick to some good habits. I'll revisit this chapter the week before we go, but so far I'll keep track of some tips I've read on this thread
- have brunch instead of breakfast and lunch
- bring a water bottle and drink lots of water
- buy snacks at the grocery store - baby carrots are my go-to!
- keep the carbs to a minimum
- consider "is it worth it?" before eating or drinking. If it is worth it, enjoy every bite
- every day, have at most one meal that doesn't fit into a regular diet plan

37F 5'3" SW: 190lb CW: 173lb GW: 130lb


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AURA18's Photo AURA18 Posts: 10,923
5/30/18 10:19 P

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Edited by: AURA18 at: 1/29/2019 (07:34)
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JMARIES51's Photo JMARIES51 Posts: 3,105
5/4/18 5:32 P

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I have no trips planned for the near future. We have an old dog that we just don't feel like we can leave right now. But when the time comes I will review my Beck info and write out some advantage cards to take with me as reminders.

I do fairly good when I am traveling because I don't snack in the car and rarely stop to buy snacks just to snack. Usually when I am traveling I am pretty busy with just the traveling part of it.

I have never been on a cruise, but I imagine that it would be kind of difficult to limit food and drink when it is all part of the activities and price of the trip.




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SUSAN_CDN's Photo SUSAN_CDN Posts: 604
4/2/18 10:10 A

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I gave a lot of thought as to how I will handle the cruise we are going on this summer and I made this list and will add to it if I think of other things.

PLANNING STRATEGIES FOR CRUISE TO BRITISH ISLES

1. Buy 2 different bracelets and wear one in the daytime and the other at dinner, to remind me to stick to use BDS techniques and stick to my plan. Don’t wear these bracelets any other time, only for travelling.

2. Take a container on flight that I can have hostess fill with water. Also useful for drinking more water on ship and shore excursions. Find a lightweight, easy to carry container.

3. Take a healthy snack, like almonds, to tide me over when I’m hungry.

4. Wear my Fitbit and bring a cable that I can plug into regular outlet so that I can keep it charged. Every day walk around the promenade deck as much as time and energy will allow. Aim to overachieve my 10,000 step daily goal. If the weather is bad, use the treadmill in the ship’s gym.

5. Whenever I eat, select carefully, take appropriate portion size, eat slowly, plan to be the last to finish, eat mindfully, if it doesn’t taste great don’t eat it, stop when satisfied, don’t eat the bread, buns, Danish pastries at all.

6. When choosing food from the breakfast buffet, stick with my usual porridge, yogurt and orange juice. Don’t eat the breakfast pastries. They are not special.

7. When choosing food from the lunch buffet, be very selective. Don’t choose bread, buns, macaroni salad, potato salad (they are not special and not worth the calories). Don’t choose foods that are more like a dinner than a lunch, like roast beef, gravy, potatoes, fried chicken, ribs, etc. Choose produce and a protein. Check the dessert buffet before choosing my lunch. If I intend to have a dessert, then lower the calories for my lunch accordingly. Only have a dessert if it is something special and if it doesn’t taste as good as I thought, then stop eating it after the second taste. Don’t waste calories on cookies or other things that I can have anytime at home.

8. For dinner in the dining room, choose something special. Don’t have wine with dinner. Divide my food into planned portion and unplanned portion. Pause frequently to assess my hunger level and assess whether I am really enjoying every bite. Be the last to finish.

9. Unlimited beverages. Drink super slow. Be very selective about what I order and whether it is worth using my calories. Don’t worry if others urge me to drink more. Just worry about myself. Response to others, I don’t really feel like having a drink right now.

10. Before I go on the cruise, practice the techniques above at every special occasion or eating out. Practice not ordering wine in a situation where my dinnermates will be ordering wine. Practice not having dessert when my dinnermates are having dessert.

11. Read this list every day between now and when I go on the cruise, and take the list with me to read at least twice a day on my trip.


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 28,671
4/1/18 9:21 P

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We’re traveling next week for a few days to North Carolina to see the progress on our new home. I tend to do better when traveling because I spend less time thinking about food and more time out and about.

Whether we're staying in a hotel room or an AirbBnB rental, one of the first thing we do is go shopping for healthy snacks. I also utilize the workout facility if one is available or as in this next trip, I plan daily walks and at least one long hiking excursion.

While it's a little difficult to plan my meals, I usually stay well within my calorie range.


Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
AURA18's Photo AURA18 Posts: 10,923
4/1/18 3:01 P

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Edited by: AURA18 at: 4/1/2019 (15:44)
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4/1/18 1:37 P

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We are retired and travel often in our old vintage Airstream travel trailer for months at a time. Somehow I do better when we travel than when we are sitting at home.
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We never leave home without taking a "care package" with us. Lots of water, fruit, veggies, cans of tuna ... just in case. We can get distracted and loose touch with time and find ourselves hungry.

I fly to Dallas recently and forgot to get my water bottle to take with me. Bummer. I had a rough time with thirst and hunger. Hmmm.
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Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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SUZYB53's Photo SUZYB53 Posts: 555
4/1/18 11:50 A

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I travel quite a bit for work and have learned to plan ahead. Sometimes this means buying protein bars to make sure I have a stash of snacks so I can eat on schedule. Other times it means bringing a container of food with me to the airport so I don’t get stuck with whatever is available.

Travel for pleasure is a little easier, because I tend to focus on really savoring the local specialties and building these into my planned meals and snacks. My goal is developing stable eating patterns- whether at home or traveling. And enjoying food is important in either case.

This turtle is to remind myself that slow but steady wins the race.


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SUSAN_CDN's Photo SUSAN_CDN Posts: 604
4/1/18 11:01 A

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Junepa, Thanks for your January tip about drinking water on flights and suggesting that the hostess will give you more water if you bring your own container. I didn't know that. I'm going to do that on my next flight.

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SUSAN_CDN's Photo SUSAN_CDN Posts: 604
4/1/18 10:55 A

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Oh, oh! I'm going on a 2 week British Isles cruise this summer. And if the overabundance of food on a cruise isn't enough temptation, one of the free perks is unlimited beverages (including specialty coffees and alcohol). I have a lot of anxiety about how I will handle this. I know what I should do, but can I do it? So many sabotaging thoughts....I've already paid for the food and drinks in my cruise fare and want to get my money's worth....there are so many delicious foods and I want to try them....there are special drinks that I wouldn't normally have....we are on a trip, celebrating with 3 other couples and they will all be eating and drinking and I don't want to feel deprived. I know the responses to all these sabotaging thoughts are on my response cards, I just hope my resistance thinking is much stronger than my giving in thinking by the time I go on this trip. Practice! Practice! Practice! (I'm not there yet.)

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DIROB57's Photo DIROB57 Posts: 2,909
4/1/18 9:25 A

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Here are some travel strategies that work well for me:

Get in some exercise like walking...an activity that can usually be done anywhere

I do carry food with me or shop when I get there. I try to take fruit, larabars, nuts, etc and I buy Greek yogurt & more fruit at my destination if that's possible

When in doubt, I stick with protein and produce

Maintain 5+ servings of produce and 8+ cups of water daily

If there is a really special dessert that I want to try then I will, but I'm not gonna waste calories on garbage :)

I track all my food even on vacation. It's too easy to be out of sight out of mind for me. If stop caring then I'll start gaining. That is my track record.

My personal favorite strategy:
I pack my scale and take it with me for daily motivation and accountability!

Highest recorded lifetime weight (non-pregnant): 03/12/2015 - 165.5 lbs

2017 Goal Weight: 137 lbs - Met that goal & entered maintenance for the LAST time on 11/10/2017

2018 Goal Weight: 132 lbs (+/- 3%)
2019 Goal Weight: 132 lbs (+/- 3%)









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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,598)
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4/1/18 5:37 A

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Day 32 chapter is about preparing for travel.
During travel we can practice many skills learned so far,
eg. eating out, planning alcohol intake, food pushers, unpredictability, unfairness issues, other sabotaging thoughts..
and we can do a lot better if we prepare for these special challenges!
Many good ideas and practices in the chapter!

For me it helps to have a plan, to allow some indulgences and expect a little gain,
it helps to know hunger is not an emergency.
Also, I feel a lot better during my vacations knowing that I can stay in control, and will not suffer from overeating and food coma, and I can stay energetic and alert.

emoticon

Next Friday I leave for a meditation retreat, where I will have no kitchen scale, no weight scale, and no control over what is served.
All I know is that there will be 3 healthy vegan meals per day, no food in between, and that's quite helpful. My plan is to eat similar amounts of cooked grains like at home (eyeballing), and eat fruits and vegetables at every meal.

Note: I won't have internet connection while I'm there (7-12 April), so won't be able to post for Day 37-42, only when I'm back. Sorry about that!! I hope you all can continue the program, I'll catch up on 13th April.


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


422 Maintenance Weeks
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JUNEPA's Photo JUNEPA Posts: 13,624
1/14/18 1:28 A

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Day 32 - Prepare for Travel
I have some strategies I use for travelling.
Usually the travel time needs a plan too, not just the time spent away from home on holiday. The holiday part my usual plan is to eat 2 meals instead of 3, a kind of light brunch and a dinner, and to find time to do extra walking besides the other scheduled events of the day. The travel time can be very variable depending on connections and time spent between connections. I need a better plan for that, recently I travelled to New Zealand and back and the return included a 15 hour lay-over in San Fransisco and LA before returning to Vancouver and I got real muddled about the meals within a 24 hour time frame. I will plan better next time by figuring the meal times. The Beck workbook has a good set of questions to help plan a trip and the Beck book has outlines of options accepting a slight weight gain or trying not to gain anything. The thing I am most careful about is drinking enough on those planes, they are real dehydrators. I try to drink minimum of 2 cups per hour flight time and I bring my own container, because the hostesses only give you a cup, but if you have a container, they will fill it for you. If I have enough to drink, my intestines keep moving and I can adjust to the new meal schedule and regular food more easily. Reviewing what I have written, I see I could put a bit more pre-planning into my next trip, having a plan is so much easier than getting off track with no plan.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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11/7/17 3:21 A

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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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BMASSIE3 Posts: 43
11/6/17 10:49 P

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I rarely travel, and don't have any plans in the next year, but I've devised a plan if needed.

For today
-Read ARC twice
-Ate sitting and mindfully most of the time, and gave myself credit.
-Monitored fullness after each meal and if I could take a walk.
-Didn’t do Sun Salutations this morning but did take a walk at lunch and gave myself credit.
-Stayed on plan, Gave myself credit.
-Have planned my meals and snacks for tomorrow in Spark Nutritional Tracker and gave
myself credit.
-Read my “It’s Not Okay” and “Get Back on Track” response cards and gave myself credit
- Worked toward accepting what I have to do to lose weight
-I made an eating plan for when I travel.



KBEHNKE81's Photo KBEHNKE81 Posts: 16,074
11/2/17 7:57 P

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My biggest challenge on road trips is that my travelling companions usually like to get to the destination as soon as possible, which means very short pit stops and lots of drive-thru food. I have to find healthy snacks that can survive in the car when we are doing our activities. Weather around here can be well below zero or up in the 100s, so perishables are risky if we're heading to an event that is a long way away and that will last any stretch of time - think basketball game or afternoon of hiking. Part of my solution is to hold off as long as possible, and to take smaller portions that I normally would. Restaurant eating is easier because of things I've learned for Day 30 and 31 (eating out and drinking). I have to give myself credit for limiting the amount of candy and cookies that make it into the travel cooler. I can't eliminate them altogether, because other people are entitled to enjoying their road trip, too.

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


GOING-STRONG's Photo GOING-STRONG Posts: 7,117
11/1/17 9:00 A

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Day 32 - Prepare for Travel

Traveling is often a problem for me and I definitely need to have a food plan in place BEFORE I travel. I have implemented a plan successfully in the past and I know that having something well thought out in advance makes all the difference. When we are on the road, I do best when I have a light breakfast such as cereal, a sandwich at lunch such as Subway (with no chips) and a reasonable dinner like chicken or a salad with soup and NO bread. If I have snacks, I limit it to fruit. Following this outline gets me through travel successfully and ... sometimes I even get home with a small loss. We are going to be on a 4 day road trip next week in our RV so it shouldn't be too difficult(just the two of us) The harder trip will be a one week trip later in April to Hawaii with my Sister and Bro-in-Law. They like to walk down to the ice cream store in the afternoon and in the past I have indulged. This year.. no. I don't need to try all 101 flavors lol.

Update - Successfully managed to take a cruise and a month long RV trip this year without a gain. I had a food plan in place and stuck to it for the most part. Staying away from refined sugar and alcohol made it much easier. My husband and I travel a lot and it was critical to come up with a strategy that worked and I was able to enjoy.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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KRISZTA11's Photo KRISZTA11 SparkPoints: (138,598)
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11/1/17 5:20 A

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Travel is a field of opportunity to practice what we have learned so far.
-lots of eating out - that is, unusual food, larger portions, no kitchen scale, fattier and saltier meals
-more opportunities to drink
-actual travel (car, plane, train) disrupts usual eating schedule, may provoke anxiety "will I have time to eat?" "will there be food?" "I'll be too hungry before my next meal!"
-if it is vacation with friends and family who whatever they want all day long, unfairness issues may surface, they may even push food on us

It helps to have a plan, to allow some indulgences and expect a little gain,
it helps to know hunger is not an emergency.

In past I always gained a lot during vacations.
After practicing Beck, I only gained 2-3 pounds (despite eating well and exercising more than usual.
And finally, this summer, I did not gain any weight!
(I did gain after vacation but that is another story)

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 445
6/20/17 9:08 P

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Preparing to travel:

First I will look at what I am doing for the day. Usually my schedule is loose but there are certain days you know you are doing ______. So on that day, example Christmas, I will allocate for the extra calories that day, then the next day, eat smaller and cleaner meals. I will do my best to not sit down a lot but help around the house that I am staying at , so I will look for opportunities to get up and help and I will take a walk after dinner. Things like that will keep me accountable. Plus my fitbit will help me get up every hour. after meal times I help wash the dishes or clean up. I will be active and try not to overeat, but "testing " myself by walking afterward.

It is never too late to become who you always wanted to be.


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AURA18's Photo AURA18 Posts: 10,923
4/3/17 11:33 A

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Edited by: AURA18 at: 1/29/2019 (07:33)
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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 28,671
4/2/17 10:18 A

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I travel regularly but find it easier to managed my food intake/diet. I almost always attempt to include physical activities in my plans. Seldom do I gain when I'm on the road. I attribute this outcome on the fact I have a lot of distractions. It's easier for me to resist cravings and me mindful of how much I eating. On the other hand, while I home, I sometime struggle with boredom, stress or other pressures that lead me to food. But that's for the next chapter.

Ron G.

“Those who are happiest are those who do the most for others.” Booker T. Washington
KRISZTA11's Photo KRISZTA11 SparkPoints: (138,598)
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4/2/17 3:04 A

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I always gain 2-3 pounds when I travel, despite eating well and walking 2-3 hours more than at home, plus the swimming if we are at a beach.
But it is never more and I always lose them very quickly.
I'm sure that is because I do plan before the trip as Beck suggests, and I plan my meals the night before for each day - and so I can go back to my normal eating immediately when I'm back at home.
This is much better than abandoning my plan, feeling stuffed and helpless and worry about the weight gain, which is a sad way to spend precious vacation days.


Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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YESICAN61's Photo YESICAN61 Posts: 728
4/2/17 12:15 A

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I'm hoping that my plans for travelling the past three weeks will in fact have worked. I get on the scale in the morning so we shall see. I did find it a bit unnerving to be without my scale or my kitchen scale. What I did was to stay within my calorie range as much as I could tell. I erred on the side of caution so hopefully I have not gained anything while I was away. I also generally ate two meals a day with fruit as snacks. Time will tell!
UPDATE: I lost weight while I was away so my strategies worked!

Edited by: YESICAN61 at: 4/2/2017 (21:33)
Any time spent creating is time well spent!





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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (173,802)
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4/1/17 9:59 P

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We leave the 10th to go to our DD's. In the past I have done great any time we head out in our travel trailer but the last couple of times we have gone to out-of-state kids ... well, I came home with lots more than I left with. Emotional eating reared its ugly head.

This time exercise and eating are planned, planned and planned some more. DD has been warned ... and so have I.

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Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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CHIGGERCANE's Photo CHIGGERCANE Posts: 870
4/1/17 4:02 P

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Travel - I have a stash of relatively healthy snacks and water that I travel with at all times. When I travel long distances, I need to plan ahead and think smart at restaurants. Biggest problem I seem to have is not indulging in drinks when we stop to fuel up. I have a trip coming up at the end of May - still not sure whether driving or flying. I will put s lot of planning into the trip once I know.

Deb
Changing my life 1 step at a time.


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GOING-STRONG's Photo GOING-STRONG Posts: 7,117
4/1/17 12:02 P

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Day 32 - Prepare for Travel

Traveling is often a problem for me and I definitely need to have a food plan in place BEFORE I travel. I have implemented a plan successfully in the past and I know that having something well thought out in advance makes all the difference. When we are on the road, I do best when I have a light breakfast such as cereal, a sandwich at lunch such as Subway (with no chips) and a reasonable dinner like chicken or a salad with soup and NO bread. If I have snacks, I limit it to fruit. Following this outline gets me through travel successfully and ... sometimes I even get home with a small loss. We are going to be on a 4 day road trip next week in our RV so it shouldn't be too difficult. The harder trip will be a one week trip later in April to Hawaii with my Sister and Bro-in-Law. They like to walk down to the ice cream store in the afternoon and in the past I have indulged. This year.. no. I don't need to try all 101 flavors lol.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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4/1/17 10:09 A

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I have not travelled anywhere since the first time that I read the Beck workbook so my approach that I wrote below is untested. My thoughts are the same though. No need to eat with abandon while on a trip and I know that if I happen to gain a few pounds, I can use the Beck skills to correct the situation once I return home.

Monica

Central Time Zone
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2/9/17 6:21 A

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Hi, Em,

I've had trips I did really well and even lost a little. But I've had trips that were really hard and I had to lose a few pounds when I got home. Practice eating out at home is good practice for trips. And stopping at produce markets helps. Hubby knows that I want peaches in Georgia, when the season is right, and citrus and strawberries in Florida this time of year. Carrots and celery are good year round. I also pack unsweet applesauce, 25 calories peach bowls, 50 calorie mandarin oranges.

I do my best to eat healthy on the road, but avoiding excess sodium when eating in restaurants multiple times a day is difficult. Drinking plenty of water helps, but yes I know that means more potty stops. Overall I find as long as I keep motivated and keep trying to do my best it works out!! Best wishes for a great trip.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
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_grandma


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KBEHNKE81's Photo KBEHNKE81 Posts: 16,074
2/8/17 10:53 P

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Hey Em,
We're out here reading! You're not alone. Travel is tricky and even the best-laid plans get messed up when the unexpected comes along. But having a plan give you some boundaries.
I hope it all works out for you when you actually hit the road.
emoticon

**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


IAMAUNTYEM's Photo IAMAUNTYEM Posts: 6,716
2/8/17 9:17 P

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I'm repeating myself, but I'm not sure anyone is reading these things, so it doesn't matter. 8-)

Funny thing: Last week I planned for our trip, previewed the menus, made the choices that would keep me in calorie range, then had to postpone the trip because of weather conditions. This is my Beck Week 32, and the Chapter is all about planning for a trip. Surprised me, because she recommends 100 more calories extra per day, plus a bonus meal because keeping to a strict regime can lead to complete collapse.

I think keeping to a flexible routine within my calorie range helps me to lose weight, while thinking that I can add more calories, but without actually eating them, keeps me happy. Just my opinion. The true test, of course, would be to actually take the trip. We will. 8-)

8-)
AuntyEm
SoCal
Pacific Time Zone
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12/12/16 6:55 A

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What has concerned me most about traveling in the past is not having access to a scale to monitor my status. The Beck workbook addresses this by helping us acknowledge that we may gain a few pounds while away on our trip. It is not the end of the world and by continuing with our plan once back at home, we can lose those extra pounds in a matter of weeks. Of course, nothing says we have to eat with abandon and gain weight while traveling! I am taking comfort in the approach of being more accepting if weight gain should happen because I am developing the skills to deal with it.

Monica

Central Time Zone
FUNLOVEN's Photo FUNLOVEN Posts: 2,381
11/3/16 10:18 A

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I tend to have the same attitude as PositiveHope during vacation time and I have a much harder time when it is a long vacation. When I am trying to lose weight my plan needs to be very tight and within SP calorie range. And then there is the tracking what is eaten. I could go on and on, but the long & short of it is that it takes a lot of effort to lose weight and I just can't seem to muster up the energy for it while I am on vacation. However, there most certainly are some things I could do better and I am hoping that they will be engrained in my habits more soundly the next time I go on vacation.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
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JEANKNEE's Photo JEANKNEE Posts: 22,317
11/3/16 1:26 A

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My approach to traveling is to stick as close to plan as possible. We do not travel much. So, this is not something that requires much of my attention. When I traveled this summer, I did try and search options out online beforehand.

Knowing oneself helps too. I know that I can function just fine on 2 meals per day with no snacking between meals and no eating after dinner. I do it fairly frequently on the weekends. So, I have no need to be eating every couple of hours. Food does not occupy that much of my attention.

Jeanne
Pacific Time

Max Lifetime Weight, 211
SP Start Weight, 206.8
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Initial Goal Weight, 144
Current Goal Weight, 120

"Believe me, your body has the ability to restore itself to perfect health, once you eliminate the foods and other forces that prevent it from healing." ~ Steven R. Gundry, MD

"I'd like to dispel once and for all the myth that any single diet approach works for every individual." ~ Peter J. D'Adamo, ND


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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,696
11/2/16 11:50 P

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An easy journey requires planning, access to healthy food and a predictable schedule.

All of those things are in short supply when traveling so the journey IS harder.

I don't want to squander time with family fretting about every meal. Healthy prepared meals, meal selection and meal location location and are not solely under my control. Therefore, I chose to let it go. That doesn't mean I plan to any and every thing. I plan to eat 2 meals a day and make the best choices in selection and portion control in each situation. I don't expect to lose weight but my goal is to hold the line and resume when I get home.

This plan makes intellectual and emotional sense to me. That sounds very Beck.

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KBEHNKE81's Photo KBEHNKE81 Posts: 16,074
11/2/16 9:18 P

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The hardest part of travelling is not having a schedule and never really knowing when or where we're going to eat. That's the way it goes in my family.

I always AIM to stay within my calorie range, so that if I do go over, it won't be by a lot. Even though it takes effort to overcome the travel challenges, it's easier to keep the train on the track than to get it back on track after a derailment. If I intentionally allowed an additional 400 calories, I'd probably go over by 800, then 1000, then more, and struggle for several days (weeks?) getting it back under control.

It is possible, but takes extra effort to not give in to every special treat that comes along. On a travel weekend I might allow myself a little more leeway, but on a long vacation, it's worth the effort to keep close to plan. It's not too hard to overcome two crazy days, but it's a lot harder to come back from a 7-day frenzy.


**Kathleen
___________
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


JUNEPA's Photo JUNEPA Posts: 13,624
11/2/16 7:15 P

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Be Proactive - anticipate challenges and plan what to do

No high-low eat all out, take care of damage later

Decide to either
- allow yourself a few hundred extra calories a day
- follow your usual every day plan but add minor splurges on a few occasions
- " ........." ....."...."...."....."....." but splurge on the last day

exercise more - I usually walk more and do a few hikes, try to swim or bike if I can
brunch - instead of breakfast and lunch - and a nice evening meal
bring some of your own food - prepare your own food - salads, tuna, beans, dairy
use Beckniques to not eat when you don't want to -- tolerate hunger - id and endure cravings - remember your main goal - id and deal with sabotaging thoughts -get back on track if there is a slip

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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11/2/16 5:17 P

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Somehow I forgot to post here!
This day was just in time for me as we go for a 4-day trip to Venice tomorrow.
As dr. Beck suggested, I made a realistic plan about how I'm going to diet while I'm there.
In brief: all my eating rules apply, except that most likely we will eat out every night.
For restaurants I'll allow +25% over usual amount, and certainly will eat NO BREAD and will not touch the food on plates of others. If possible I'll check the menu online but I don't think that will be an option.
I'll complete my to do list and read my cards daily. Once daily, as I guess I'll have time to do it in the mornings only.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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2/20/12 10:11 A

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Perfect timing to read this chapter as I leave for vacation on friday....in 4 days. What's my strategy? Well, the good news is that 10 of the 16 days I'm away will be for a yoga retreat and our meals are supposed to be mostly fish and veggies, so I should be fine keeping on track on those days. 2 of the 16 days will be long 24 hour flights so I will be limited to the small portions of airplane food. That leaves 4 of 16 days to keep things in check. Not so overwhelming when I think about it that way. My strategy is to keep doing what I am doing:

- I will continue to read my cards daily
- I will be doing alot of walking, yoga, biking, hiking, etc so exercising shouldn't be an issue
- I will eat sitting down, slowly and mindfully enjoying every bite.
- I will continue to limit alcohol to no more than 1 drink per dinner out. And no more than 2-3 drinks per week.
- I will continue to limit desserts to very special treats, very occasionally and then only to a few bites (the most enjoyable ones are the first bites anyway)




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DRAGON-ROSE's Photo DRAGON-ROSE Posts: 47
4/14/11 1:40 P

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We are leaving in two days for a road trip to Florida and then heading north following the East Coast. I have been really worried about what this trip would do to my hard-won weight loss. I am so thankful that this is the day for planning a vacation – the timing couldn’t have been better!

Thank you to all the previous posters! I have picked up some great tips, and here is my plan for the trip:

- Plan to lose one pound while I am gone

- Drink at least eight glasses of water each day (lots of bathroom breaks, but that gives me chances to get out of the car and walk a bit)

- Avoid all junk-food snacks; eat only the healthy fruits, veggies and granola bars I will pack.

- Choose very carefully at restaurants, targeting vegetables, whole grains and lean meat. Eat only half of large servings. Plan for two meals a day when possible.

- Walk every day, at least half an hour. Visit the gym at every hotel

- Enjoy every minute – this is vacation!

Besides these points (which I will carry with me on a Target card), I will also take along my workbook and all my response cards.

I will update this when I get back & let you know how it worked


*** Update:
First, the good news - I was better prepared for this vacation than I have EVER been, and I enjoyed it completely. The weather was perfect, I did a lot of walking, and I drank water all the time every day. I ate only the snacks I packed which saved me billions of unnecessary calories, and I chose every meal carefully and ate it mindfully. I did NOT eat any desserts. I avoided all buffets. Yay, Me!

Here's the things I could have done better -- if I could have pre-planned each meal I would have eaten less. I really could have visited all those hotel gyms, but I didn't. I could have passed up bread at each meal, but I chose to eat it.

In the balance, I am happy with the outcome. I did gain three and a half pounds during my vacation, but I had twenty pounds of fun so I win!

Oh, and that idea someone had about wearing a bracelet to remind yourself to be careful -- that really does work!
emoticon

Edited by: DRAGON-ROSE at: 4/25/2011 (12:19)
Your life is not a dress rehearsal, it is the real thing. Do what makes you happy. Do it now.


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2/13/11 4:39 A

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I haven't had trouble with eating healthy in my past couple trips. I paced and walked the airport for hours in between flights. I took some healthy foods and paid a premium for some more. Worth it.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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1/26/11 3:45 P

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starting.

And God shall wipe away all tears from their eyes; and there shall be no more death, neither sorrow, nor crying, neither shall there be any more pain: for the former things are passed away.

Revelation 21:4



Pat from the east coast


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ANUSCHKA9's Photo ANUSCHKA9 Posts: 6,526
9/26/10 10:40 P

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I hardly ever travel so this isn't a big issue. I do remember that it seemed easier to lose weight on vacation because I didn't have easy access to food (especially if the hotel room didn't have a mini-fridge or bar) and meals were restricted to certain times of the day.

Anuschka
PST - San Francisco Bay Area


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ANNANN63's Photo ANNANN63 Posts: 2,241
2/8/10 10:58 A

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This day was very helpful. We are planning a road trip from Florida to Virginia then on to New York in May. I had already started making plans for dealing with food including taking food in the car, having breakfast in our room, buying things at the grocery, and making lunch a picnic rather than fast food.

One thing I am going to do is avoid fast food as much as possible. Even if DH needs to stop, I am going to have things in the car for me to eat so I don't join him.

Regular restaurants are generally fairly easy for me.

I also need to get over the idea of "treats". When I am tired from travel, the lack of regular routine, and dealing with family, I tend to feel I deserve a treat. But I am not really treating myself when I eat high calorie low nutrition foods, I am actually punishing myself for being upset with these things.

I use my computer rather than cards for the affirmations and responses, but I need to print out those pages and take them with me so I can review things every day even without my computer.

Annie
Central Florida-EST


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11/20/09 12:38 P

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I am actually a little better when I travel. But, there are times when I really get out of control. I tend to make a lot of concessions and end up getting off track. Maybe not going anywhere for Thanksgiving this year will be a good thing in that respect. I commute long distance for work. I've noticed that when I'm tired and stressed, its easy for me to get off track. But, lately I've been cutting out junk foods and sugary foods. That has helped. Limits my choices in convenience stores and such.
Cindi

Cindi
Iowa
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Team leader:
Funny, I Don't FEEL 50 (or 60 - it's all good)!
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NANCY-'s Photo NANCY- Posts: 7,464
9/24/09 9:14 A

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When traveling it can be more difficult to eat healthy, but If I look hard enough I can usually find the lesser of the evils. LOL

This works too in a restaurant. Instead of having a huge grinder, they offered the same on a roll, and I added a salad.
The great news is that we do have options, whether it is choice or portion size.
When I travel... now there is no more soda... water is the beverage of choice. I bring my herbal tea bags when I travel.

Okay, I'm starting to sound like a little old lady with a huge stash of stuff in her purse. LOL

Expect Success

*´¨)
¸.•´¸.•*´¨) ¸.•*¨)
(¸.*Stress comes from focusing on problems,
........relief comes from focusing on solutions.

Reward yourself for behaviors, not results.
FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
10/19/08 7:00 A

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Good Job! Maybe I'll try that.

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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10/17/08 7:42 P

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I'm finally beginning to do that too - have something totally different than what I usually order, or something unusual that I've never had & try to savor it.

With the bracelet, I try to use one that I don't normally wear, or is an odd shape or weight so that I look at it often!!! Works great :)

~~ Renee ~~

My Motto: "DO IT ANYWAY!!"


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
10/17/08 7:15 P

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I really like the idea of the bracelet! I usually try to limit my indulgences to things that are special about being where I am -- you know, don't just mindlessly munch out on things you can get anytime just because you're away from home.

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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10/17/08 6:15 P

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Developing a good strategy when I'm away from home is an excellent idea & here are some of mine:

* Estimate time away & how much I think I will gain

* Plan exercise while I'm there / Walk as much as possible

* Arrange to have access to a refrigerator/microwave

* Bring along healthy snacks

* Only eat half of what is served, gravitate more towards vegetables & no bread

* Drink a glass of water with every alcoholic beverage

* Ask friends/fellow-travelers to support me

* Cut back on calories earlier in the day to make up for evenings

* Wear a big bracelet & every time I think about eating something high in calories, I will look at it & think "keeping these pounds off is so much more important to me than eating this" (This is something I made up to go with one of the response cards, since I can't bring it with me all the time & it's been working for me!)

~~ Renee ~~

My Motto: "DO IT ANYWAY!!"


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/2/08 6:24 A

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It is good to have a plan. Most hotels have fridges now, so that helps. Small splurge is a good idea!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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9/1/08 11:43 P

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We rarely travel long distances. But It is good to have a plan. I agree with Beck to a point about restricting too much. I suffer with diabetes so I have no intention of giving up. I will either fight for my health and or I cuold lose a limb or my eye sight. NO WAY!!!

My plan is to have small splurges NOT TOO MUCH WHERE I HAVE ALMOST KILL MYSELF EXERCISING. It is to hard for me to get back on track so I won't drift too far from my plan. I don't intend to eat 1000 over my range. I may exercise an extra 10 mins--I like the idea of asking for a mini refrig. Now whose done that??

I have tried eating brunch instead of breakfast or lunch even though I was not on vacation and it works and it is good on those layed back weekends. Good even if it is not the weekend. Just plain good!!

Edited by: PURPOSEPOWER95 at: 9/2/2008 (07:10)
And God shall wipe away all tears from their eyes; and there shall be no more death, neither sorrow, nor crying, neither shall there be any more pain: for the former things are passed away.

Revelation 21:4



Pat from the east coast


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
8/13/08 10:07 P

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Yeah, I like the mental transition idea, too.

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

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RUN2RIDE's Photo RUN2RIDE Posts: 1,204
8/13/08 2:12 P

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at a WW session a couple years ago the leader did a great job with this -- she laid it out to pick your goal before you leave:
1 - continue to lose weight;
2 - maintain weight;
3 - plan for a gain.

I've chosen to plan for a slight gain, eat healthfully and be active when reasonable, and then immediately back to weight-loss habits when i get home. I love Dr. Beck's idea to use the trip home as a mental transition into the land-of-planned-eating and good habits.

day 32 DONE

My ticker represents 12 years of learning and losing and regaining and regrouping - I'm NOT going back! I *AM* and *WILL BE* fit 4 life!!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
4/29/08 6:32 A

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I agree we shouldn't totally deprive ourselves. I decided what splurges I was going to allow on vacation last year before I went -- and that worked out pretty well.

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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MOV4WARD's Photo MOV4WARD Posts: 10,632
4/28/08 11:50 P

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we don't travel often, so when we do, it is definitely a special occasion; a celebration even!

I used to look at it as on opportunity to eat, eat, eat!!! like the whole vacation was 1 gr8 buffet ~ my own personal feast!!!

lol ~ those were the days!

but, the side effect was not good. we ate so often, never really got hungry and would sometimes be too stuffed to really enjoy the activities & people with me :(

on the flip side, there were times when I *dieted* all the way through while other people ate goodies, and that wasn't good either... i would get discouraged, resentful and then rebel. throw down the towel & eat with glee.

i think, for me, i need to find the balance. enjoy the special foods and nice meals out, but still keep to a regular, lighter eating schedule...

I don't think I'll count calories. Rather, I think I'll use my holiday/restaurant eating kind of plan...

1 nice scoop of what I want or regular portions, maybe a little extra of what I want, and then push back the plate and enjoy the people/event ~ the real reason we're there!

~ this will take some practice, i'm sure. I still lose it at the holidays and it's like banging my head against the wall. How many times do I have to be stuffed like a beached whale and miserable b4 I quit?

I'm finally making progress with this and not over-eating at those kinds of events like I used to...

I look forward to enjoying some... but not too much... the next time we travel ;)

MAZZYR's Photo MAZZYR Posts: 9,217
1/3/08 10:42 A

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Quoting Dr. Beck:

"Once I accept that I have to follow through with my vacation diet strategy, dieting will be easier."

My vacation diet strategy will be to follow my usual plan everyday, but add minor splurges on a few occasions.

At the time of travel I'll decide whether I choose to maintain, lose, or gain a specific number of pounds.

I'm willing to make opportunities for spontaneous exercise... walking, stomach crunches.

I'm willing to eat brunch instead of breakfast and lunch.

I'm willing to bring a few favorite diet food with me.

I'll plan to re-read the chapter... Prepare for Unplanned eating.

Reminder: Spontaneous eating does not work for me.

Mazzy


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MAZZYR's Photo MAZZYR Posts: 9,217
11/15/07 7:44 P

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Sandy, I will plan ahead where and what I'll eat and I'm willing to eat 2 meals that day.

Today gave me the confidence that with careful planning I may even lose, but if I maintain... that will be okay too.

Mazzy


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
11/15/07 6:44 P

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Mazzy, Do you know where you're going to eat at? Could you figure in advance what you're going to eat there? Most places have lighter choices these days. You can ask for a take-out container to come with your meal and immediately cut it in half and put it in the container for another day. I also don't eat much at my other meals when I go out; or just have 2 meals that day; I don't usually need more. Try focusing on spending time with your daughter instead of the eating experience and You'll be fine! Hang Tough! Be Determined!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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MAZZYR's Photo MAZZYR Posts: 9,217
11/15/07 12:47 P

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Dawn... Please share your plan.

Next week I'm going to be facing challenges that I need to plan for... my daughter will be visiting and we usually go to restaurants as as well as eat at home. Eating at home and preparing her favorite foods will not be a problem... even stocking the house with goodies is not a problem for me.

Restaurants will be a challenge... so I know I need to plan and that's where I have to be careful to be aware of the mind chatter and the responding sabotaging thoughts.

My plan is to make my weekly menu... adjust it within reason... and plan to maintain. It's very early in my program and my confidence with losing weight is so new, life and holidays and special occasions happens... so although part of me is anxious... I'm pleased that I'm planning A Plan. LOL

Mazzy


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THENEWDAWN's Photo THENEWDAWN Posts: 1,096
11/15/07 11:59 A

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I may be travelling next week - I'll have to make a plan!!! I'm excited to try out 'the new me'

On my way to Diva Dawn!


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MAZZYR's Photo MAZZYR Posts: 9,217
11/14/07 7:10 P

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This is a hard step for me. I enjoy trying new restaurants and new foods on vacation.

Planning a strategy before I go makes sense to me. My last trip I started out allowing myself splurges, however, it very quickly progressed. I did't do too much damage because I was careful about my sugar intake.

I agree with Dr. Beck when she said "If your eating rules are too strict, you might get fed up and abandon your diet altogether."

Today I know that I can get right back on track after a slip and/or a splurge. I'll have to experiment with this step.

Mazzy


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PEANUTBUTTER14's Photo PEANUTBUTTER14 Posts: 214
10/2/07 7:57 P

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No problem here either. I haven't been on vacation in quite a few years and its going to be quite awhile before I can afford it. I think it is hard when away though because of all the eating out. My suggestion would be to get a place with a kitchen so you can go to the supermarket first thing.
Mary

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/28/07 6:10 A

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One thing that can pose a problem, too, are car trips. I get bored and either sleep or eat in the car. I'm also the navigator so sleeping isn't always an option!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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MOM2TWO!'s Photo MOM2TWO! Posts: 218
9/28/07 12:00 A

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This can be tricky while en route to your destination. There is no decent food on planes anymore and you can only carry so much. I find there is usually a few healthy choices available in the airports, but sometimes you can't control the timing of when you eat.Once I get to my destination it is easier as we usually stay in places that have a small kitchen area so we aren't eating out for every meal.

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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/27/07 11:31 P

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Yay Hurray SandyK!! I think that we don't drink as much water when we're away and therefore retain water; and thankfully lose it in a few days!! Good Job!!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/27/07 11:29 P

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Dawn,
When we went to the shore we had a kitchen and I made a few meals. I knew before we went what splurges I was going to allow, but that I wasn't going to just sit and mindlessly pick at food I could eat at home anytime. I took lots of fruits and vegies and everyone enjoyed eating them! My husband told me he was proud of my restraint (although I didn't feel restrained) and I actually didn't eat one of my alloted splurges because I wasn't hungry for it. It felt wonderful!!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


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THENEWDAWN's Photo THENEWDAWN Posts: 1,096
9/27/07 10:44 P

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Oh, man, vacation has always been an excuse to eat whatever for me. I wonder how it will work out the next time I go out. It won't be for a while, so hopefully by then I wil have internalized a lot of this!

On my way to Diva Dawn!


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SANDYKEYS's Photo SANDYKEYS Posts: 96
9/27/07 9:37 P

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I agree with you Sandy about having too many excuses. I also agree about planning before leaving on the trip. My 5 days in Boston was a great experiment for me and I think I came through it with flying colors. I took a few of my OK snacks along and I was very diligent about ordering okay stuff.
I had told myself I had to try the Boston Baked Beans, so when I ordered them I ordered a small bowl and split them with my daughter-in-law and I had salad with it. When I ordered a whole lobster, not a very big one, I ordered fresh fruit with it. And so it went on all the meals, except.....on the last day we went to the Parker Hotel and had parker house rolls and Boston Cream Pie. I had only one roll, a salad and only about 3/4 of my piece of pie. I felt I did rather well leaving even that much of it and I gave myself credit.
To make the story even longer, I only gained 2 pounds on the trip but I lost it within 3 day and lost 2 more in the next 3 days. By the way I did a LOT of walking there which helped.
I was grateful that I had read Dr. Becks book before going. I feel it helped a great deal.
SandyK emoticon

Thanks be to God, I am achieving my goal!

5 years ago my weight was 292. I've been off and on diets since then until I found SparksPeople.
Now I'm getting back to were "I" want to be, 165#.
I discovered the book "The Beck Diet Solution" by Dr. Beck. Her book, which uses Cognative Therapy, is helping me to adjust my mind to think like a thin person. When I can convince my mind, my body will follow.


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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/27/07 6:11 A

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I know quite a few of us have been traveling and vacationing and have come through it quite well. I had dinner with a friend I see every other month or so and she was telling me that her brother had been on a diet/exercise regime and was doing well but then summer came around and vacation and he kinda fell off. I told her I lost 2 pounds on vacation; she was amazed! I think it's a good idea to decide beforehand what treats you're going to allow yourself and what things you aren't; and STICK TO IT!

There are too many different excuses we can make to overeat; holidays, birthdays, vacations, summer cook-outs . . . the list could go on forever. But we don't have to eat too much food to enjoy any of these things!

Sandy emoticon

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


 current weight: 213.6 
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FINDINGSANDY's Photo FINDINGSANDY Posts: 5,757
9/23/07 8:41 P

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Is vacation or traveling an excuse to overeat? How will you prepare not to overeat?

Feeling healthy is much better than ANY food tastes!!!

STG - Have a 4 week streak!


 current weight: 213.6 
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