{"id":13478,"date":"2016-03-23T01:00:40","date_gmt":"2016-03-23T05:00:40","guid":{"rendered":"http:\/\/caloriecontrol.org\/?p=13478"},"modified":"2017-04-28T07:38:01","modified_gmt":"2017-04-28T11:38:01","slug":"spring-break-souvenir-nobody-wants","status":"publish","type":"post","link":"https:\/\/caloriecontrol.org\/spring-break-souvenir-nobody-wants\/","title":{"rendered":"The Spring Break Souvenir Nobody Wants"},"content":{"rendered":"<p>When college students return to campus after their winter break most of them can\u2019t tell you exactly when they\u2019ll be taking their final exams, but they all know the dates for spring break. Reservations are booked long before anyone cracks open a book at the start of the semester. Escaping to someplace tropical for fun in the sun is standard fare, but for many there is a souvenir that can linger long after the tan marks have faded. It\u2019s called creeping obesity.<\/p>\n<p>Just like holiday weight gain that isn\u2019t lost from one year to the next, weight gained while on vacation can contribute to creeping obesity \u2013 or gradual weight gain over time &#8211; if those extra pounds aren\u2019t lost when you get home.\u00a0 A recent <a href=\"https:\/\/www.sciencedaily.com\/releases\/2016\/02\/160201220320.htm\" target=\"_blank\">study<\/a> found the average weight gain for vacations of one to three weeks was .7 pounds, with some subjects gaining as much as 7 pounds.<\/p>\n<p>Another finding in that study was that weight was gained despite the slight increase in physical activity reported during vacations. Apparently snorkeling and beach volleyball aren\u2019t enough to offset the increased caloric intake, especially from alcoholic drinks which tended to double while on vacation!<\/p>\n<p>Gaining a small amount of weight may seem like no big deal, but as I said in my book <a href=\"http:\/\/www.freshmanfifteenbook.com\/\" target=\"_blank\"><em>Fighting the Freshman Fifteen<\/em><\/a>, if you don\u2019t deal with the ounces they\u2019ll turn into pounds by the time you graduate.\u00a0 And since it\u2019s much easier to lose one or two pounds than five or ten, why not make it part of your vacation plans to drop those unwanted pounds as quickly as you gained them?\u00a0 \u00a0Here\u2019s how to do it.<\/p>\n<h2><strong>5 Ways to Spring Back From a Spring Break!<\/strong><\/h2>\n<h2>Know Your Number<\/h2>\n<p>Before you go on vacation use a customized program, like <a href=\"https:\/\/www.supertracker.usda.gov\/\" target=\"_blank\">SuperTracker<\/a>, to determine the number of calories you consume each day to maintain your <em>present <\/em>weight with your usual amount of physical activity. This is number your baseline calorie allowance.<\/p>\n<h2>Step on the Scale<\/h2>\n<p>Weigh yourself before you leave for vacation and again on the morning after you return to see if you\u2019ve gained weight and how much you need to lose to get back to your pre-vacation weight. Weigh yourself daily while following the steps below until you reach your goal.<\/p>\n<h2>Keep a Record<\/h2>\n<p>Start recording everything you eat and drink, and the amounts, so you can tally your daily caloric intake. Keep it 200 calories <em>below<\/em> your maintenance number, calculated in #1. One way to drop 200 calories a day is to replace sugar-sweetened drinks with diet drinks and to use no- and low-calorie sweeteners in place of sugar.<\/p>\n<h2>Up Your Activity<\/h2>\n<p>Increase your usual time spent in physical activity by at least one hour per week by adding a single 60-minute workout or an additional 15 minutes to four regular workouts.<\/p>\n<h2>Monitor Your Maintenance<\/h2>\n<p>You can stop the calorie counting and extra hour of exercise once you return to your pre-vacation weight, but continue to weigh yourself weekly. Resume the food records and added exercise time if you see your weight going up before your next vacation.<\/p>\n<div class=\"su-accordion su-u-trim\"> <div class=\"su-spoiler su-spoiler-style-default su-spoiler-icon-plus su-spoiler-closed\" data-scroll-offset=\"0\" data-anchor-in-url=\"no\"><div class=\"su-spoiler-title\" tabindex=\"0\" role=\"button\"><span class=\"su-spoiler-icon\"><\/span>References<\/div><div class=\"su-spoiler-content su-u-clearfix su-u-trim\">Robyn Flipse. <em>Fighting the Freshman Fifteen<\/em>. Three Rivers Press, 2002.<\/div><\/div> <\/div>\n<p>&nbsp;<\/p>\n<p><strong><img decoding=\"async\" class=\"alignleft wp-image-1697 size-thumbnail\" src=\"http:\/\/caloriecontrol.org\/wp-content\/uploads\/Robyn-Flipse-150x150.jpg\" alt=\"Robyn Flipse\" width=\"150\" height=\"150\" \/>Robyn Flipse,\u00a0MS, MA, RDN<\/strong>\u00a0is a registered dietitian, cultural anthropologist and scientific advisor to the Calorie Control Council, whose 30+ year career includes\u00a0maintaining a busy\u00a0nutrition\u00a0counseling practice, teaching food and nutrition courses at the university level, and authoring 2 popular diet books and numerous articles and blogs on health and fitness. Her ability to make sense out of confusing and sometimes controversial nutrition news has made her a frequent guest on major media outlets, including CNBC, FOX News and USA Today. Her passion is communicating practical nutrition information that empowers people to make the best food decisions they can in their everyday diets.<strong>\u00a0<\/strong>Reach her on Twitter\u00a0<a href=\"https:\/\/twitter.com\/everydayRD\" target=\"_blank\">@EverydayRD\u00a0<\/a>and check out her blog\u00a0<a href=\"http:\/\/theeverydayrd.com\/\" target=\"_blank\">The Everyday RD<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When college students return to campus after their winter break most of them can\u2019t tell you exactly when they\u2019ll be taking their final exams, but they all know the dates for spring break. Reservations are booked long before anyone cracks open a book at the start of the semester. Escaping to someplace tropical for fun [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":13479,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[59,12,157,159,91],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Spring Break Souvenir Nobody Wants - Calorie Control Council<\/title>\n<meta name=\"description\" content=\"Escaping to someplace tropical for fun in the sun is standard fare, but for many there is a souvenir that can linger long after the tan marks have faded.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/caloriecontrol.org\/spring-break-souvenir-nobody-wants\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Spring Break Souvenir Nobody Wants - Calorie Control Council\" \/>\n<meta property=\"og:description\" content=\"Escaping to someplace tropical for fun in the sun is standard fare, but for many there is a souvenir that can linger long after the tan marks have faded.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/caloriecontrol.org\/spring-break-souvenir-nobody-wants\/\" \/>\n<meta property=\"og:site_name\" content=\"Calorie Control Council\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/CalorieControlCouncil\/\" \/>\n<meta property=\"article:published_time\" content=\"2016-03-23T05:00:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-04-28T11:38:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/caloriecontrol.org\/wp-content\/uploads\/photodune-5211187-beach-tubes-xs.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"404\" \/>\n\t<meta property=\"og:image:height\" content=\"495\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"wpengine\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@CalorieControlC\" \/>\n<meta name=\"twitter:site\" content=\"@CalorieControlC\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"wpengine\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/caloriecontrol.org\/spring-break-souvenir-nobody-wants\/\",\"url\":\"https:\/\/caloriecontrol.org\/spring-break-souvenir-nobody-wants\/\",\"name\":\"The Spring Break Souvenir Nobody Wants - Calorie Control Council\",\"isPartOf\":{\"@id\":\"https:\/\/caloriecontrol.org\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/caloriecontrol.org\/spring-break-souvenir-nobody-wants\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/caloriecontrol.org\/spring-break-souvenir-nobody-wants\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/caloriecontrol.org\/wp-content\/uploads\/photodune-5211187-beach-tubes-xs.jpg\",\"datePublished\":\"2016-03-23T05:00:40+00:00\",\"dateModified\":\"2017-04-28T11:38:01+00:00\",\"author\":{\"@id\":\"https:\/\/caloriecontrol.org\/#\/schema\/person\/9246ba7fedbae35220bbd1e12a766f3a\"},\"description\":\"Escaping to someplace tropical for fun in the sun is standard fare, but for many there is a souvenir that can linger long after the tan marks have faded.\u00a0\",\"breadcrumb\":{\"@id\":\"https:\/\/caloriecontrol.org\/spring-break-souvenir-nobody-wants\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/caloriecontrol.org\/spring-break-souvenir-nobody-wants\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/caloriecontrol.org\/spring-break-souvenir-nobody-wants\/#primaryimage\",\"url\":\"https:\/\/caloriecontrol.org\/wp-content\/uploads\/photodune-5211187-beach-tubes-xs.jpg\",\"contentUrl\":\"https:\/\/caloriecontrol.org\/wp-content\/uploads\/photodune-5211187-beach-tubes-xs.jpg\",\"width\":404,\"height\":495},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/caloriecontrol.org\/spring-break-souvenir-nobody-wants\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/caloriecontrol.org\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"The Spring Break Souvenir Nobody Wants\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/caloriecontrol.org\/#website\",\"url\":\"https:\/\/caloriecontrol.org\/\",\"name\":\"Calorie Control Council\",\"description\":\"Healthy Eating &amp; 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