vacation weight gain :(

Question
This past week was my birthday week, and I was on vacation... didn't exercise much, and gained at least 3 pounds... yes, real pounds not just water-weight/water retention.  I counted calories and I most definietely put on weight!  I just wanted to know if I need to work extra hard to erase the damage or if  once I return to normal eating and exercise habits will it come off naturally?  I always go a little crazy on my birthday week, and we were in Mexico this time so LOTS of excellent food and plenty of stops at the pool bar... I enjoyed myself so I'm not beating myself up, but I'm not gonna lie... 3 pounds is a set back for me.  I'm 5'2" and usually 110 pounds... I went up to about 113 right now, and it is kind of depressing.  Every 5 pounds on me adds an extra inch all around, so I'm 1/2 way there and don't want to go any further! Any advice would be wonderful :) thank you!!

Answer
Thanks for your question, Shannon.  Lots of people experience vacation weight gain, and it is frustrating!

First of all, you are probably doing a great job focusing on your health and fitness, since you mention your usual exercise regimen.  And you are a healthy weight overall, something fewer and fewer Americans can truly say.  So don't beat yourself up too much over your birthday celebration - just stay focused on your goals and enjoy the positive memories!

In answer to your question, burning off the three pounds can happen, but it will probably take a little extra work, if your usual exercise regimen and eating patterns result in your maintaining your usual weight exactly where it has been.  In other words, in order to lose those recently gained pounds, you would need to create a calorie deficit over time to burn off those pounds.  As a general example, cutting calories by 500 kcal per day, or creating a 500 kcal per day deficit calorie expenditure will usually result in about a pound a week of weight loss.

The best way to approach it for someone with a healthy baseline weight is to do this gradually, with regular exercise that you enjoy and careful but enjoyable eating that avoids high calorie items and high carbohydrate items.  Over time, even a modest 100 kcal daily deficit will result in weight loss.

I counsel people who are seriously overweight that there is no vacation from healthy eating and exercise.  I challenge them to use vacations from the work world to take extra hours for themselves, increase exercise, go on a very long run or a long walk on the beach, and remain mindful of calories, since alcohol has 7 kcal per gram and rich foods are everywhere on vacations.

In this day and age, keeping the weight down is a challenge.  Good luck to you and happy birthday!

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