Welcome back! The good news: You just had an amazing vacation. The bad news: You are back to the real world — and faced with the reality that you ate and drank way too much while you were gone, even though you said you wouldn’t. Now, it’s time to get back on track. But how to do that when your mind still has you on a sunny beach sipping pi?a coladas? It may not be easy, but following these five tips can help you get started:
1. Eat a healthy breakfast.
On your first day back, under no circumstances may you skip breakfast — especially if you’re feeling guilty from your vacation-inspired eating extravaganza. Instead, opt for your old tried-and-true meal — that is, of course, if you were already in the habit of eating a healthy breakfast (think oatmeal with almond butter or scrambled egg whites, avocado on whole-wheat toast) before you left. However, if you have not gone grocery shopping yet, remember: You can just as easily pick up a yogurt and fruit on your way to work as you can a donut.
2. Go food shopping.
For one post-vacation day — and one day only — you get a “get out of jail free” card. After that, you need to be prepared — an empty kitchen more or less sets you up for disaster. If free time is tough, consider food shopping online. If you live in an area that offers that service, you can even shop online before you get home and have everything delivered in time for your arrival.
3. Opt for a salad at lunch.
Admittedly, I’m a sandwich person. But I know all too well that sometimes my clients feel more in control of their eating when they choose a salad for lunch. If you can relate, consider going the salad route for the first week or so after your return. The key with a healthy salad, though, is making sure not to skimp on protein or overload on fat. To do that, load up on the raw veggies, top your salad with grilled chicken or shrimp, go easy on the avocado (a quarter of an avocado is one serving), add 1/2 cup of beans and call it a day. Whatever salad dressing you choose, ask for it on the side — and by no means use more than 2 tablespoons. Still want more dressing? Add balsamic vinegar or some fresh squeezed lemon.
4. Schedule your exercise.
Many people are active on vacation; some even take specific action-type vacations where they cycle, white water raft or kayak all day long. Then there are the rest of us who proudly lie on a beach chaise doing nothing at all. Whichever category you fall into — well, especially the latter — you need to schedule your exercise for the week as soon as you return. If you’re swamped at work, it may take even more willpower to do it. But remember: Any exercise is better than none.
5. Temporarily tame your social life.
Getting back on track when you are a social butterfly can be quite difficult — especially during the summer. But after the excitement from vacation, a little downtime might be necessary. Try to schedule some evenings dedicated to a workout or a home-cooked meal, especially your first week home. If you don’t feel like cooking, make a healthy choice for a takeout dinner — they do exist. For example, try ordering grilled chicken breast, steamed veggies and roasted potatoes. Also, consider limiting your alcohol intake to the weekend. Just think: With all the money you will save from not going out, you will be able to start saving for your next vacation.
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5 Ways to Get Back on Track After Vacation originally appeared on usnews.com
