You come home from your vacation declaring a 10 pound weight gain. But a week later you feel back to normal. Diving into the math behind vacation weight gain (or holiday weight gain) will help you realize it’s not as dramatic as you think. Enjoy your trip knowing that your regular healthy eating patterns matter much more than a few days of indulging.
I still dream about that amazing 10′ sprinkle cake from the Nest County Fair!
The Math Behind Vacation Weight Gain
More than a decade ago when I had just finished losing my college weight, I used to weigh myself daily. But the scale started to control my emotions and I knew it was no longer serving me.
I gave up the scale years ago.
These days, the only time I hop on a scale is at the doctor’s office. My goal is to feel good in my body and in my clothes. A scale tells me my force against the earth, but it can’t tell me how I feel.
Using a scale
A scale can be a useful tool to track long-term trends and motivate someone to lose weight if they have received medical advice they need to.
I don’t think that all scales need to be banished from society, as they serve a purpose for those whose health would benefit from weight loss.
But if you’re healthy and happy at your current weight, a scale will likely cause more frustration than cheer.
As I have made peace with my body over time, I realized that the number on the scale discouraged me more than it helped.
Stepping on a scale after a vacation was one of those times. I have overheard folks report back from a week-long vacation, “I gained 10 vacation pounds on my trip to Italy!” I want to tell them to weight it out. Extra water, food in your system, and alcohol consumption can all be contributed to weight gain that isn’t necessarily going to stay with you.
It takes two days for me to lose some water weight
I’ve learned that it takes about two days into a vacation of eating more than I usually do, in both portion size and richer foods and alcohol, to notice that my body feels different.
And upon my return it takes me about 4 to 5 days of regular meals and my exercise routine to feel normal again. Most of this extra weight is in the form of water.
Remember that to gain a pound of fat you have to eat 3,500 calories more than your body needs to burn to function. (Just like you need a calorie deficit of 3,500 to lose a pound of body fat.)
The Math Behind Vacation Weight Gain
Consider a vacation to a big city where you might walk five miles a day sightseeing, visit a hip new fitness studio once during the week, and go for one run while you’re there.
You are likely burning 2,200+ calories per day.
That means you’d have to eat 2,200 PLUS 500 calories more every day to average a single one-pound weight gain on your trip.
If you came home from your vacation 5 or 10 pounds heavier on the scale, you likely didn’t eat 17,500 calories above your needs in a week – that would be an average of about 4,850 calories per day!
Now I know I’ve probably come close to eating that number in one day before, but not seven days in a row.
I find that my body usually wants to eat less the day after I eat a lot. #balance
You are thinking: How did I gain 10 pounds on a vacation?!
All those pounds are mostly water weight. The reason for the five-pound “gain” is water retention.
Not only do certain rich foods leave you retaining water, but you also have the physical weight of the excess food traveling through your system for at least 48 hours or so. Kind of gross, but it’s in there!
Once you’re home, just slip back into your healthy routine (you’ll probably want to!), stock the fridge with fresh produce, and wait it out.
The squiggly line effect will take care of the rest.
Do not weigh yourself right after a vacation.
Wear your stretchy pants (so as not to get discouraged by tight jeans) and see how you feel a few days later.
I bet the jeans fit perfectly.
I used to feel more self-conscious about my post-vacation bloat, but then I realized that no one else can tell. It’s more about how you feel than how you look.
Tips to FEEL Your Best on Your Vacation
Aim for three meals per day.
If you’re like me, you tend to eat more at each meal while traveling than when at home. But I find that because I’ve had a bigger lunch, I don’t really need a snack! My body is smarter than I think.
Curb the booze.
I know, I know. Drinking beer all day at the lake might be the best part of your summer! But at least for me, nothing makes me feel worse than dehydration or a hangover.
Definitely enjoy some drinks, but just don’t get hammered, ok?! You can probably easily drink a lot more calories than you can eat. Over-drinking is the number-one way to feel terrible.
Bring just one part of your workout routine with you.
That could be just a run along a new city’s river or a power walk on the beach. Or yoga via podcast in your cozy cabin one morning. Or a trail hike in a new part of the world.
Breaking a sweat will help you feel your best. And walking totally counts!
I find after the first day or so I actually want to go for a run or visit the resort fitness room for a little sweat session.
Focus on foods that you can’t get at home.
When we were in Anguilla I was all over the tropical fruit! Green juices, fresh pineapple, mango, kiwi, papaya. I had their delicious chia pudding and some eggs for protein. I chose to skip the waffles, pastries, and french toast that I can easily get at any American buffet.
For lunch I chose Caribbean fish tacos and opted out of the burgers and french fries I can get at any restaurant anywhere.
Add in a little mindfulness.
I am ALL FOR enjoying your trip and indulging in the most delicious foods you come across. But just make sure they are good ones.
Don’t gobble down a gas station donut on your car trip. Visit that local ice cream shop that is known for their birthday cake ice cream and use your five senses to devour it.
How To Have A Healthy and Happy Vacation: Don’t Worry So Much About Weight Gain!
As a Registered Dietitian, I’m telling you to relax during your vacation. Knowing the math and how my body operates helps me truly embrace the trip.
Remember that just a few days of healthy eating is all it takes to counteract a few days of overeating.
Your long-term eating habits in your regular daily life are way more important than those you adopt for a few days away.
My Wellness Program
If you’re interested in learning more about an intuitive eating approach to wellness, check out my wellness program, Bloom. You’ll get 6 weeks of lessons on mindful eating, preparing balanced meals, nutrition foundations, and finding exercise you love. All for just $67!
My Health + Fitness Faves
Jamie says
“A scale tells me my force against the earth, but it can’t tell me how I feel” – Thats one of the best lines I’ve ever read!! So true – Thank you!
Kath Younger says
<3
Jill D says
I needed this today. it is my weigh-in day and I have been dreading it because I had an indulgent weekend. I lost 60 pounds 2 years ago but I re-gained 10 pounds over the course of a year. I was okay with that because my clothes fit and I exercise consistently. Unfortunately, after getting on the scale in early January that 10 pounds had turned into 20 and my clothes are not fitting. Time to do something before the 20 turns into the 60 plus.
However I need to keep it in perspective and know that whatever the scale says tonight that a weekend is not going to destroy all of the effort of the previous 3 weeks or 2 years.
Thanks for the reminder.
Sara says
Great job losing the 60 pounds! That’s so hard! I’m on a mission to lose 40 (It was 60 but I lost 20 almost two years ago, but then put 10 back on..then lost 10 … so now just the 40 to go). It’s so hard! Kudos to you! It’s always comforting to hear from others in the same boat. (And for the reminder that a few bad eating days won’t mess up the progress we’ve made).
Jill D says
Good job to you as well. The mission to be healthy is much easier with the support of people who understand the struggle and the pitfalls. Be kind to yourself!
The Many Thoughts of a Reader says
In the same thought process, do not weigh yourself on a Monday morning! Give yourself a day of back to the regular week day grind before you torture yourself if you are weighing weekly!
Brigid says
I’m dreaming about that cake now!!!
Kath Younger says
Ugh me too!!!! This was from a big real estate party that we went to two years ago. I went this year with very high hopes there would be a 2.0 cake but alas there was not one. I asked a friend in the know and she said that there were so many SPRINKLES to clean up the year before that the venue said they couldn’t do it again!! Isn’t that sad!!?
Britt says
That cake is what dreams are made of.
Stacey M. says
Thank you so much for this post. I think this is something so many women need to better understand … and maybe it’s not something that can be taught but rather something that comes with age. I know it took me a long time to *really* pay attention to my body (instead of what some fitness professional, or magazine, or weight-loss guru on TV was telling me) and realize that our bodies are smart and they will tell us what they need. If you want to kick back and enjoy your vacation, go ahead and do so. Eat and drink what you like, but pay attention to how your body feels after you eat/drink various things. It’s almost a given that if you do this, you’ll notice the things that don’t make you feel so great vs. the things that energize you and give you the energy to go about your activities. There’s no need to fear any food, or a week’s full of indulgences if you follow these rules. Like you said, after a day or two of heavier, more indulgent foods, you’ll likely find that you crave something lighter (like a salad or fruit) instead of steak and potatoes. I am so glad so many more RDs are coming around to this way of thinking … spreading this kind of thought will serve so many more women in the long run than messages like “lose those last pesky 10 pounds” or “tighten that bum with this 7-day meal plan” or “don’t eat more than X amount of calories if you want to lose weight”. Sorry that was so long-winded but this is something I’m pretty passionate about after having fallen victim to diet/weight loss messages when I was younger and losing myself to an eating disorder for a few years. <3
Kath Younger says
Thanks for your thoughtful comment! Couldn’t agree more.
Sarah says
My biggest suggestion for vacation weight gain is to walk everywhere (when possible). I’m usually the same weight or less after vacation because we walk so much (and I don’t put much thought or stress into what I eat). We often choose the hotel based on location and walk everywhere within a few miles. We’ve found we see more of the city walking rather than driving or riding and have found so many unexpected restaurants and entertainment walking. An added perk is we avoid the cost of renting a car. For traveling longer distances, most cities have great public transportation and/or shuttles between the hotel and airport.
Kath Younger says
Agree! Great tip.
Laura says
Walk in Uber out! Is my motto!
Luise says
Just a small one, you write 3,500 kcal to gain a pound of fat. Guess the 3, is a typo 😉 just to eliminate any confusion.
Leatitia Samson says
The 3 is correst. It takes 3500 kcal to gain a pound of fat (three thousand five hundred).
Luise says
Unless you mean for 7 days – which I caught now 🙂
Kath Younger says
Yup 🙂
Amanda says
I like how you said to gain a pound of fat, you have to eat 3,500 calories more……Usually we hear about how you have to burn off that 3500 to lose a pound of fat. When I think of it the way you said it, I’m like “Oh, that’s a lot extra to have to eat and I’m not even sure I can do that for days in a row”.
Lzabel Goulart says
I am lucky. I do not gain weight after vocation…I love your amazing 10? sprinkle cake.
Ruthie says
This is great information. Thanks so much.
Have a good weekend!
Tonya says
You can swap out vacation and sub in “holidays”, “birthday weeks”, “too many happy hours”, etc! LOL! It will all work out in the end.
Emily says
I find this so interesting! When. I work a desk job, so my vacations are super active by comparison! I find that I’ve often lost weight upon returning – I love going to major cities like New York, Paris, Prague – where it’s likely I’ll get 15-20K steps a day – in addition to any bicycle tour or whatever else. Even in Hawaii, where I did a LOT of relaxing, we still kayaked, did SUP, hikes etc. I’m not even a particularly athletic person – but I like moving on vacay!! Stimulates body and brain!
Melissa says
I gained 10 pounds (119 to 129) in 5 days at an all inclusive, been back 2 days and only lost 3…! I know at least 5 of this is fat, I can see it. It’s amazing how QUICKLY we can gain fat after we had been dieting. I am back to my routine and guess it will take about 2 weeks to lose. This article is a bit deceiving as yes SOME of vacation gain is water and inflammation but unfortunately not all or even most of it. When you are a short girl it’s VERY easy to gain as our TDEE is so low. My hubby on other hand eat way more than me gained 6 pounds and already lost 4lbs in 2 days. The point is to get your head out of sand (literally lol) and get back to calorie deficit to lose that weight before it becomes a permanent feature. Enjoy vacation yes but understand you will have some work to do when you get back.
Kath Younger says
I challenge you to weigh yourself again in a few days! I bet it’s still water weight coming off.
MARISOL COLL says
I am with you. I just got back from Hawaii gained 5 ..lost 2 and its been a week still feel heavy
D says
But it’s now been a week and a half since coming home from vacation and the extra vacation weight gain is still very much present…. I thought it was water weight too but the scale hasn’t budged back to my pre-vacation regular weight 🙁
Terry says
The problem for me is not how much I weigh when we get back in town but how I feel 2 days into the trip…My skin feels distended, my clothes are tighter – especially around the waist – and I feel grouchier and more on-edge as a result. And this is not due to what I eat or don’t eat but the simple fact that my body knows I’m in a strange place and “battens down the hatches” as it were, in response. Everything may relax after a few days but this initial bloat is hard to recover from if we’re traveling around by car (i.e., sitting) or eating out a lot. Our trips generally center around national parks with lots of hiking so this helps, but meals can be at odd hours including later at night than I normally eat (which does make a difference for me) so I have to choose between skipping dinner and more weight gain. I was able to take the edge off during a recent trip to the beach, by doing my workout before breakfast and then eating a late breakfast and a late lunch/early dinner so that we just ate 2 meals per day – and we brought a lot of our own food which I prepared myself. But this is atypical of most of our trips. Now we’re planning a trip to Hawaii and while I’m beyond the age of wearing anything skimpy (if I ever did) I’m still dreading the disappearance of my waistline and how I’ll feel for most of the trip. Lots of walking, lots of water, low-density foods, limited sodium…anything else?
Terry says
Another thing I’ve thought of for mid-trip bloat is a natural diuretic like dandelion tea. Has anyone tried this?
Jill says
Ooh that cake in the first photo looks delicious (and now I want cake!) I don’t think I’ve ever come home from a vacation with a significant weight gain – am I vacationing wrong? (Lol)
Well, with Covid and work, I’ve only been able to afford long weekends away over the past two years versus an entire week. My last vacation was a college reunion weekend this summer, and I came home happy and dehydrated 🙂
Kath Younger says
Sounds like you’re doing it right!
K~ says
I agree; my experience has been similar as well!
TeriLyn Adams says
Such a good post! I just got back from a trip and my jeans are definitely tighter – the math was a great reminder that I did not likely gain 10 lbs!
Kath Younger says
<3