Healthy Eating Habits on Vacation: How to Avoid Binge Eating

how to eat intuitively on vacation

Written By:


Ryann Nicole

Heading on vacation and want to savor all the delicious foods without the fear of overeating? You’re in the right place! Vacation is a time to relax, explore, and enjoy, and that includes savoring the local cuisine. In this post, I’ll share with you how to relish all the flavors without falling into the binge eating trap. Say goodbye to food worries and embrace a joyful and balanced approach to vacation dining.

Healthy Eating Habits on Vacation

Before your vacation, you might feel tempted to limit your food, thinking you’ll eat less later. But this can lead to a scarcity mindset, making you eat more than necessary on your trip. A scarcity mindset is when you think there’s not enough of something, like food or money, so you feel like you have to take as much as you can whenever you can.

This way of thinking can lead to problems, especially regarding food because it might fuel an urgency to eat everything at once. It’s important to remember that food isn’t going away, and you don’t have to stock up for later. Instead, before your vacation, try to enjoy all types of food so these foods don’t become exclusive to vacation.

If you still feel like you don’t have the proper tools to take on your vacay confidently, don’t worry—I’ve compiled a list of tips that will help you stop feeling anxious about food while on vacation!

1. Note What You Want to Remember from the Vacation

Before you start your vacation, take a moment to think about the things you’re really looking forward to. It could be spending time with your family or friends, visiting a famous place, or experiencing something exciting and new. These are the moments that will make your trip memorable and special.

Now, here’s the trick: Write these things down in a place where you can easily find them, like in the Notes app on your phone. This way, if you ever start feeling worried or anxious, you can look at your list to remind yourself of all the fantastic experiences you’re going to have.

Why does this work? Well, when you see that list, it shifts your focus away from food and back to the amazing things you’re going to do and the people you’re going to be with. It helps you remember what’s truly important during your vacation. So, when you start to worry about what you’re eating, you can use your list to stay focused on the fun and memorable parts of your trip.

2. Allow All Foods When You’re Not on Vacation

When you’re not on vacation, like when you’re at home, it’s a good idea to get used to the idea that you can enjoy all kinds of food. That means you don’t have to feel guilty about eating things like desserts or your favorite treats. You can eat them without worrying.

Now, here’s the interesting part. If you’re comfortable with this idea at home, you won’t feel the need to eat tons and tons of food when you’re on vacation. You won’t have that urge to stuff yourself with everything in sight just because you’re in a different place.

So, it’s like practicing and getting used to enjoying all sorts of food when you’re not on vacation helps you have a more relaxed and balanced approach to eating during your vacation. You can enjoy your meals without feeling like you need to eat everything in sight because you know you can have delicious food both on your trip and when you’re back home. It’s a way to make your vacation eating experience more enjoyable and less about overeating.

3. Use Helpful Mantras

It’s important to keep in mind that you can enjoy yummy food not only during your trip but also when you’re back home. You don’t need to eat everything you see or stuff yourself because you’re on vacation.

So, tell yourself this: “I can have delicious food whenever I want. I don’t need to eat so much that my tummy hurts.”

This means you can relax and enjoy your meals without feeling like you have to eat too much just because you’re on vacation. It’s like a little reminder that you have the freedom to enjoy tasty food anytime, not just during your trip. This way, you can savor your meals without the pressure to eat everything in sight, making your vacation more about enjoyment and less about overeating.

4. Let Go Of Perfection

Sometimes, while you’re on vacation, you might eat a little too much and end up feeling really full. It’s important to know that it’s okay if this happens. You don’t have to be hard on yourself or feel like you did something wrong.

In fact, it’s important to embrace the idea that nobody’s perfect, and we all have moments when we eat more than we planned. So, if you ever find yourself feeling too full, remember that you don’t need to punish yourself. You can let go of any guilt or negative thoughts. It doesn’t have to ruin your vacation.

Instead, you can acknowledge that it’s just one meal or one moment, and there are many more wonderful moments to enjoy during your trip. By being kind to yourself and letting go of the idea of perfection, you can have a happier and more relaxed vacation, even if you occasionally eat more than you intended.

You’ve got this!!! Wishing you the best time on your vacation—I hope these tips help you enjoy it to the fullest.

In the end, your vacation is about so much more than calories, weight, or food. It’s an opportunity to create beautiful memories that will last a lifetime. When you focus on the experiences, the people you’re with, and the moments you’re living, you’ll find that the worry about what you eat fades away. So, let go of the stress, embrace the joy, and savor every moment. Make memories, not anxieties, and your vacation will truly be a treasured adventure filled with happiness and love.

Keywords: binge eating, binge eating disorder, stop feeling anxious about food

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“Bullet Journal Method” by Ryder Carroll

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“The Artist’s Way Morning Pages Journal” by Julia Cameron

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“52 Lists Project” by Moorea Seal

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“Calm the Chaos Journal”

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“Q&A a Day: 5-Year Journal”

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Ryann Nicole

Licensed Therapist, Certified Nutritionist, and Virtual Wellness Coach

Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.

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Ryann is a licensed therapist and virtual wellness coach who has assisted individuals worldwide in establishing a healthier relationship with food and their bodies.