Dr. Maya Rozman Shares Tips to Avoid Gaining Excess Calories During Vacation

Dr. Maya Rozman advises that while vacations are not the time for strict dieting, travelers can avoid returning home feeling heavy, bloated, or with extra unwanted weight by managing automatic eating habits. She highlights common pitfalls starting from the airport, where skipping meals before a flight often leads to overeating expensive, high-calorie snacks like large sandwiches and pastries. Rozman recommends bringing small, measured portions of nuts to avoid consuming excessive calories unknowingly during flights.

Rozman also points out that eating on planes is often driven by boredom or routine rather than true hunger, with multiple meals served according to different time zones. She suggests questioning whether one would genuinely want the offered food if it were at home before eating it. During the vacation itself, she stresses the importance of staying hydrated, carrying a water bottle, and drinking regularly to avoid mistaking thirst for hunger.

Regarding hotel buffets and snacks, Rozman warns that pastries and desserts can add hundreds of calories daily, quickly accumulating thousands over a week. She encourages mindful choices, savoring special treats intentionally rather than eating out of habit or convenience. She also notes that a large breakfast is acceptable if it replaces lunch, but warns against consuming multiple large meals in one day.

After vacation, weight gain is often due to water retention from salty restaurant meals, increased carbohydrate intake, and reduced activity rather than actual fat gain. Rozman advises against immediate strict dieting and recommends returning to regular balanced meals, hydration, and physical activity. She suggests weighing oneself under consistent conditions after a few days to assess true weight changes and gradually losing any excess through a healthy diet.