How can I lose my holiday weight?

Almost every vacationer comes home from vacation with the same souvenirs: a keychain, a bottle of local wine, and some extra kilos on their hips.

All that lounging and sipping cocktails are big but not the only causes of your vacation pounds. Many people hold back but still gain weight. So, it's not just you. Here's why:

1. You retain more water

Your body is made up of 55 to 60% water. So, your fluid balance has a huge impact on your body weight. Especially when you go on vacation to a hot country, your body will retain more water due to the higher temperature. This is the main reason why you gain weight during your vacation.

2. You eat less fruits and vegetables

Sodium (salt) and potassium (which is abundant in fruits and vegetables) regulate the fluid balance in your body. Because you eat less fruits and vegetables on vacation, you get less potassium, causing your body to lose less water.

3. You eat more salt

Food in restaurants and fast food is often prepared with more salt than you use at home. And more salt = more water retention.

4. You eat more carbohydrates

Carbohydrates are partly converted into reserve energy or glycogen. Glycogen is stored in your muscles in your body with the help of water.

Don't stress

Preventing it entirely is almost impossible. So, there's no point in worrying too much about it. If you don't go overboard, you really don't need to stress about a pound (of water) more or less.

How do I get rid of my vacation kilos?

Didn't you manage to stay at a healthy weight during your vacation? Don't panic. Just slowly resume your old healthy habits at home, and that'll get you a long way.

Losing weight quickly is possible, but avoid crash diets. However, for the first few weeks after your vacation, you could try to exercise a little more restraint. With a few small adjustments, you can easily create a calorie deficit:

1. No extras

Don't drink alcohol for a few weeks, and try to avoid the extras (like a cookie with your coffee) that you usually allow yourself. Instead, go for a healthy snack. Also, skip the XXL latte and go for (herbal) tea or Clear Protein.

2. Eat protein and fiber-rich meals

Protein and fiber-rich meals keep you feeling full and prevent you from getting hungry or having cravings too quickly. This way, you can prevent binge eating and you won't quickly reach for a calorie-dense snack. Focus on healthy foods that are high in protein and fiber.