From the plane to the hotel buffet: tips to save thousands of calories on vacation | Dr. Maya Roseman

Vacation is not the time to go on a diet, count every bite, or give up the special foods you've been looking forward to. On the other hand, there is no reason to return home with a feeling of heaviness, bloating, and a few extra kilograms just because of mindless, automatic eating.

Contrary to popular belief, weight gain on vacation is usually not caused by one large restaurant meal. It is created by the accumulation of small additions throughout the day: a pastry at the airport, snacks on the flight, a dessert at breakfast, a cookie with coffee, or ice cream during a walk. Here are some simple tips to save hundreds, even thousands of calories, without sacrificing the joy of your trip.

The flight starts at home

One common mistake is leaving for the airport without eating, thinking, "we'll find something on the way." This often leads to expensive, unhealthy choices like large sandwiches or processed snacks. It is better to eat a proper meal before leaving and pack your own travel-friendly food.

• Protein bars: A convenient emergency solution, but check labels carefully. Some bars contain nearly 400 calories and excessive sugar. Look for those with 15–20g of protein and a clean ingredient list.

• Nuts and almonds: Perfect for travel. They are rich in healthy fats and fiber. To avoid overeating, pack them in small, pre-measured bags (20–25g) rather than taking a large family-sized package.

• Instant oatmeal: Just add boiling water for a nutritious, low-glycemic index meal that is far superior to airport snacks.

• Herbal tea: Bring your own tea bags. It’s a great way to soothe your stomach and stay hydrated during the flight.

Hunger or boredom?

On a flight, we often eat simply to pass the time. Before opening your meal tray, ask yourself: "If this food were sitting in my kitchen at home, would I really want to eat it?" If the answer is no, skip it.

Mindful vacation habits

1. Stay hydrated. It’s easy to forget to drink water while traveling, which can lead to fatigue and headaches. Keep a water bottle in your bag at all times.

2. Coffee doesn't need a sidekick. We visit cafes often on vacation to rest or escape the heat. The coffee itself is fine, but the "little something on the side" adds up quickly. Choose your treats intentionally rather than eating mediocre pastries just because they are at the register.

3. The hotel buffet trap. The abundance of options can make you feel like you need to taste everything to "get your money's worth." Start with a balanced plate of vegetables, eggs, or yogurt. Don't load up on everything at once; you can always try the pancakes or special cheeses another day.

Returned with extra weight? It's not all fat

After a vacation, the scale might show a significant increase, but it’s rarely all fat. Restaurant meals are often high in salt, causing water retention. Increased carbohydrate intake fills glycogen stores, which also hold water. Constipation, travel fatigue, and lack of movement all play a role in that number on the scale.

To gain a kilogram of fat, you need a massive caloric surplus. Therefore, a two or three-kilogram jump after a few days is usually just fluid retention. Don't start a crash diet upon returning. Simply resume your regular, balanced routine, drink plenty of water, and stay active. In a few days, your body will return to normal.