Do most people gain or lose weight on vacation?

After an indulgent weekend or a vacation, it's normal to see a higher number on the scale. This can be worrying if you're trying to lose weight, but it's normal after eating more and isn't anything to stress about, Kara Mockler, registered dietitian and coach at RP Strength, told Insider.



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Despite a trend for increasing their physical activity while on holiday, the data showed that 61% of the participants put on weight while on vacation -- an average of 0.7 pounds. However the weight gained during the whole study, including the weeks after returning from vacation, was on average 0.9 pounds.

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The study found that 61 percent of the participants gained weight while on vacation, with an average gain of 0.7 pounds, and that the weight gained throughout the entire study averaged 0.9 pounds. There was a large variation, however, with some participants losing weight and some gaining as much as 7 pounds.

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Celebrations and vacations can involve eating foods higher in carbs and salt than your normal diet, and both of these lead to water retention, she said. We store carbs as glycogen in our body, and for each gram of glycogen we retain several grams of water right along with it, Mockler said. Same with salt.

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Let's face it: Summertime weight gain can be a real bummer, though experts say it's fairly common. During a one- to three-week vacation, adults tend to gain a little less than 1 pound (lb), according to a study published in March 2016 in Physiology & Behavior.

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The truth is vacation weight gain can be avoided — and fairly easily. There are many actions you can take to stay healthy while you're at the cabin, on a road trip or on a cruise. You can enjoy your vacation and stay healthy simultaneously. All you need to do is plan ahead and commit to making smart choices.

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If you have one high-sodium meal and then return to normal, healthy dietary habits, you'll likely return to your normal weight in 1-2 days. If you're returning from a vacation of over-indulging and are retaining a higher amount of excess fluid, it may take longer.

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European travelers are often astonished that they can eat what they eat and emerge from their trip pounds lighter than on arrival. Many report walking far more than they would during their typical day in America, and most also report eating fresh, unprocessed foods-even when those foods are ravioli and crème brûlée.

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7 strategies to keep vacation calories in check
  1. Set a goal to maintain, not gain. Put your weight-loss goal on pause during vacation. ...
  2. Don't drink your calories. ...
  3. Plan ahead. ...
  4. Practice portion control. ...
  5. Seek out veggies. ...
  6. Focus on non-food activities. ...
  7. Plan an active vacation. ...
  8. Related Topics.


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Water weight is the most common cause of the scale increasing. And if you've eaten out a lot on vacation, then you can blame the extra salty foods you ordered. But sodium isn't the only nutrient that can increase water retention. There's a major macronutrient you eat every day that causes excess water gain: carbs.

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Travel: For some people, sitting for a long time in a car or airplane can cause fluid retention. The lack of circulation allows fluid to build up; however, the swelling usually goes away in a day or two.

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Cause: Travel Sitting for long periods on cross-country flights or long road trips can cause water retention. Your muscles contract literally from sitting for too long, said Dr. Mack.

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Remember that eating more than usual on vacation is normal, and doesn't mean anything about you.

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Before your vacation, aim to lose 5 to 6 pounds, a more realistic amount that won't require draconian measures. In the meantime, buy a new pair of jeans (you'll look thinner in clothes that fit right). Don't deprive yourself while you're away, but don't go overboard on the piña coladas and crème brûlées, either.

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