Hello and welcome to the Intermittent Fasting Gems with Jen Podcast.

I'm your host Jen, a middle-aged Michigan mama, wife, and teacher who

in 2021 stumbled upon this crazy cool thing called intermittent fasting.

And before I knew it.

I've lost 46 pounds in four months and gained an incredible lifestyle

filled with complete food freedom.

If you're hungry for unique, no nonsense fasting tips that actually

work, you're in the right place.

So whether you're walking the dog, folding that last load of laundry or cruising to

your nine to five, let's start fasting.

Our way to freedom together.

hello out there, all of my beautiful fasting friends.

It is July the hottest month of the year, and I'm not complaining.

Um, July is also peak vacation time.

More people take vacations in July than any other month by far, and.

Don't get me wrong, vacations are wonderful.

It's what we live for, all of that relaxing and good food indulging.

But all too often great vacations often come with a very unpleasant

side effect, weight gain.

So you all know that I started my fasting journey in January of 2021

when I was 45 years old, and I quickly fell in love with the if f lifestyle.

However, it wasn't until, uh, I had hit my weight loss goal

and gone on my first vacation.

We went to Maui, um, for 13 days, for our 21st.

Anniversary and it wasn't until that vacation in mid 2021 that

I truly understood the real power of intermittent fasting.

In today's episode, I'm going to give you 10 key tips to avoid vacation weight

gain, so you can go on your vacation and have peace of mind knowing that you're

not going to gain a bunch of weight, and instead you'll be able to maintain

your weight as well as the progress that you've made along your intermittent

fasting health and weight loss journey.

So if you are tired of working your tail off to lose weight, only to gain

it all back after a week long vacation.

This episode is for you.

Never before had I gone on a vacation and returned without gaining at least

four to five terrifying extra pounds.

So since, like I said, since losing the 46 pounds in 2021, I

have gone on several vacations.

Many of those cruises.

You know, I love my cruises and I have successfully avoided gaining

weight on each and every one of them.

Now I feel like I have kind of cracked the vacation weight maintenance

code, and today I want to share my 10 simple strategies with you.

All right, let's get started.

Tip number one, you have got to plan ahead.

The old saying, fail to plan, plan to fail, hold so much truth,

especially when it comes to avoiding weight gain on vacation.

There are tons of different ways that you can plan ahead to ensure that you

make smart choices on your vacation.

Um, number one, you can research healthy dining options and local

restaurant meals near the area where you will be vacationing.

Two, I highly suggest packing a reusable water bottle and

plenty of nutritious on the go.

Weight loss snacks like.

Nuts.

Um, those little snack packs of nuts are great keto crisp bars.

Um, think keto protein bars.

Just make sure you're bringing protein bars that are high

in protein, low in sugar.

Always be road trip ready and keep healthy snacks in your car at all.

Times fast food, has very few healthy options, and it's loaded

with so many extra calories and junk.

So stick to your healthy habits and pack a cooler filled with

fresh fruit, Greek yogurt, and lots and lots and lots of water.

Okay, this is a big one.

Number three is a big one.

Pack your workout clothes.

If you don't pack them, you are not gonna use them.

Plan on setting aside 30 minutes each day to squeeze in an easy

workout routine or a nice long walk.

I also keep, uh, this super cool travel water kettlebell in my car at all times.

It's an easy way to burn some extra calories fast.

I just quickly grab it from my car and take it right to my hotel room, fill it

with water, uh, work out, and I'm done.

Then I can just.

Dump the water back out, pack it back flat into my car or my suitcase.

It's foldable, it's adjustable, it's awesome.

It's called the Xer Bell and you can get it on Amazon for just $39.

And as I am recording this, I think it's about Amazon Prime time.

So, uh, I will definitely leave the link to that.

It has been.

Such a great investment for getting my exercise and strength

training in on vacation.

So again, I will leave the link to that Exer be on my podcast

recommendations page for you.

39 bucks.

It's great.

Tip number two.

Alright, so we're moving on to tip number two, which probably

should have been tip number one.

But keep intermittent fasting while you are on vacation.

You can definitely be less strict with your IF schedule and

routine, but please do not say, Hey, I'm on vacation, I'm gonna.

Go back to my old ways and eating all day long.

Three meals and snacks throughout the day.

I'm telling you, it will not end well.

Plus intermittent fasting while you're on vacation, it can really

help balance your energy levels.

Um, if you go back to eating and snacking all day, you are going to crash and burn.

You will be exhausted, and you won't have the energy to enjoy your vacation

like you could if you just implemented a simple fasting schedule or routine.

There are several fasting methods that can help someone avoid vacation weight gain.

Personally, I have found the 16 eight method to be extremely effective.

Well, on vacation, um, you know, I'm, I'm a general OMA girl or

20 and four, so I just, you know, it's a lot more lax schedule.

But I simply fast for 16 hours each day, breaking my fast around

three or 4:00 PM every day.

Then I allow myself to indulge in all of the yummy eats and treats I want until

about nine or 10:00 PM at the latest.

Alright, moving on to strategy number three.

Burn 400 by 4:00 PM Okay, so.

It's definitely not necessary to bring your personal trainer

along on your vacation.

However, it is extremely important to stay active with non-food fun

activities when you're on vacation and you're trying to avoid.

Weight gain.

So whether you're swimming or hiking or working out in the hotel, gym or on the

treadmill, um, whatever that may be.

I found an exercise routine formula that works great for vacation time.

So again.

It's 400 by 4:00 PM and all that means is I use my trusty Apple watch

to track my activity throughout the day, and I play a little game

with myself since I don't break my fast until about 4:00 PM each day.

On vacation, I set a goal.

To burn 400 calories by 4:00 PM I keep track of it on my watch and once

I hit my goal for the day, uh, I am free to fully enjoy from four until

nine or 10:00 PM fully enjoy the rest of the evening without guilt.

It's a fun little mind game, but it totally works for sure.

Alright, moving on to number four on my list.

Apple cider vinegar to the rescue.

Apple cider vinegar is an amazing health and weight loss

tool with incredible benefits.

And as you all know, I have been breaking my fast every day for the last four

plus years now with apple cider vinegar.

And although I am.

Unable to make my official seven ingredient a CV fast breaking weight

loss drink while I am on vacation.

I found the perfect product to keep me on track while I am on vacation.

They make these cute little travel size apple cider vinegar

shots that you can easily slip into your purse or your backpack.

I simply add about one tablespoon of a CV from the travel bottle to some water

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00 PM as I'm breaking my fast for the day, and this ensures that I'm still

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reaping the weight loss benefits a CV has to offer while I'm on vacation.

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Again, these little travel.

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Shots of a CV have been life SAS for me.

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I get 'em on Amazon and I will leave the link to these awesome,

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uh, a CV shots on my podcast recommendations page for you as well.

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Alright, moving on to number five.

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Pay attention to what you are eating and prioritize protein and fill up on fiber.

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Um, you wanna make sure that you are getting lots and lots of protein and

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fiber at every vacation meal, except.

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For dessert, of course.

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Um, when you're splurging and that's okay, you are allowed to indulge a bit

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there, but protein and fiber is really gonna help you stay full and satisfied.

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It's going to help you preserve your hard earned muscle mass too.

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So make sure to eat lots of lean protein like chicken and fish that will curb

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your hunger pangs and prevent excessive.

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Vacation overeating, pairing protein with fiber rich foods like weight

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loss, friendly vegetables, and low carb fruits will not only enhance feelings

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of fullness, but these foods will help stabilize your blood sugar levels while on

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vacation, which can be very, very helpful.

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Uh, again, going back to talking about energy and all of that.

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And fiber is awesome because it adds bulk to your meals without adding

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excess calories, which contributes to your overall satisfaction.

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So lots of chicken, fish, Greek yogurt, yummy veggies like

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broccoli and low carb fruits.

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Think berries, strawberries, raspberries, blueberries.

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Yum.

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Alright, number six.

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You really need to practice mindful eating.

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Practicing mindful eating is a really valuable strategy when

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it comes to avoiding weight gain on vacation, while also fully

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enjoying your vacation experience.

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And it's a strategy that most of us kind of get into the, the, the mindset

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of, I'm on vacation, uh, let's just throw everything out the window.

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But you wanna make sure that you are being present and attentive during your meals

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so that you can savor the flavors and the textures and the aromas of those indulgent

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vacation foods that you are enjoying.

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This will help you to prevent overeating, um, because it allows your body to.

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Recognize its fullness cues.

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Taking the time to chew slowly and appreciate each bite gives your brain

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the opportunity to register satisfaction, and you're on vacation, so you should be

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able to take that extra time to do that.

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This is gonna really reduce the likelihood of consuming those extra.

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Calories mindful Eating also encourages you to make better intentional food

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choices and, um, that will help you to opt for more nutrient dense options

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that are going to align with your health and overall weight loss goals.

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Number seven, drink smart.

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Staying hydrated definitely plays a big part when it comes to avoiding

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weight gain while on vacation.

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Um, adequate hydration helps so many things.

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It regulates your appetite, it prevents you from thirst for hunger and overeating.

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Um.

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Drinking water throughout the day also supports your body's metabolism,

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aiding in digestion and the efficient utilization of those nutrients.

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Hydration, also really helps.

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Maintain energy levels, allowing you to, uh, engage in various activities and

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exercise comfortably while on your trip.

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So carry around that water bottle that we talked about packing before

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heading out on your trip now.

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Alcohol consumption.

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Well, that's a different story.

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Of course, abstaining completely from alcohol while on vacation

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would be the absolute best option.

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However, let's be realistic, it's vacation and many people enjoy letting

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loose and, and enjoying an occasional fancy cocktail or, um, glass of wine.

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So I'm not saying that you can't enjoy a little alcohol.

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What I am saying is that should you choose to consume alcohol on your vacation,

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it is important to be smart about it.

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Here are five tips for drinking alcohol while avoiding unwanted

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vacation weight gain, number one.

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Really be mindful and choose lower calorie options like wine, light beer, or

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clear spirits with calorie free mixers.

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Two, practice moderation and portion control.

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Set a limit for yourself on the number of drinks you'll have.

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Two is a good number.

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Um.

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That you'll have to avoid excessive calorie intake.

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Three, avoid sugary mixes, and this can be such a deep trap when

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you are drinking by the side of the pool, so avoid sugary mixers.

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Opt for club soda, sparkling water, or a splash of lime

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instead of those sugary mixes.

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Uh, for be mindful of your portion sizes.

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Again, stick to standard servings and don't go after the, um.

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You know, the specialized, oversized, extra strong

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cocktails that they might offer.

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Five, this is a big one, alternate with water, drink water between alcoholic

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beverages and making sure that you're staying hydrated and in control.

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Of your alcohol consumption.

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All right, we are moving on to number eight.

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Share the sugar.

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Sharing the sugar is a very smart.

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While it's still an enjoyable strategy for avoiding weight gain, uh, while

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indulging in occasional unhealthy foods and vacation treats, splitting

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a dessert with your spouse or a travel companion is the best way to still

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enjoy the flavors and experience together while also practicing portion.

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Control by sharing your dessert or sweet treat, you can easily satisfy

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your sweet tooth while simultaneously being mindful of your calorie intake.

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Number nine, just say no.

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Two elevators, burn calories, not electricity.

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Opting for the stairs instead of the elevator is a small but very impactful

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choice that can contribute to avoiding weight gain during your vacation.

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Um, when I go on a cruise, I know we never take the.

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The elevator.

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We go up and down the stairs, and that really does help me to get those 400

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calories in by 4:00 PM So taking the stairs offers a very quick and effective

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way to incorporate that physical activity that you need into your day.

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It will help to burn calories and boost your metabolism, because remember.

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You're trying to burn 400 calories by 4:00 PM It's a convenient and easy

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opportunity to stay active, especially when you're exploring a new destination.

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Climbing stairs engages a bunch of different muscle groups,

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and it can elevate your heart rate, which can contribute to

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improved cardiovascular health.

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Alright, we have made it to number 10, and this is.

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A really big one.

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Please be realistic.

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If you have been actively trying to lose weight, um, with intermittent

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fasting, you need to put that goal on hold while you are on vacation.

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Be realistic and shoot for maintaining your current weight instead of worrying

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about weight loss while you are away.

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This will remove the pressure and lower stress levels and anxiety

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and it will allow you to have a much more relaxing getaway.

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And remember, your vacation should be a guilt-free time of enjoyment.

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Discovery, rejuvenation, and just good old fashioned fun.

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So when you head out on your next vacation, hopefully you've got

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one plan for the summer, um, and it's coming up sometime very soon.

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Just remember to number one plan ahead.

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Two, keep fasting.

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You can follow a much less strict plan or schedule than you're used

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to, but don't just throw fasting out the window for the whole vacation.

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Number three, try to burn 400 by 4:00 PM the four by four plan.

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Uh, tip number four, don't forget to pack your mini bottles of.

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Apple cider vinegar.

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Number five.

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Make sure to squeeze in some protein and some fiber at every meal.

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Number six, enjoy your vacation surroundings and practiced mindful eating.

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Seven, keep yourself plenty hydrated with water.

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Bring that water bottle with you wherever you go.

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And if you decide to have alcohol, be smart about your choices.

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Tip number eight, share the sugar.

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Split that dessert with someone that you love.

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Nine.

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Just say no to elevators and take the stairs instead.

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And finally, number 10, be realistic.

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Give yourself some grace and aim for weight maintenance instead of

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weight loss while you're on vacation.

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There you have it.

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10 ways to not gain weight on your vacation.

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Oh wait.

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I think I should have given you 11 tips, and I learned this the hard

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way, but do not weigh yourself.

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I repeat, do not weigh yourself for two full weeks after you

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return from your vacation.

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If you get on the scale, the second you return home, the number on the scale will

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not be accurate for all sorts of reasons.

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Um, if it says you're up six pounds, you are definitely not up six pounds.

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So just stay off the scale, get right back into your normal fasting

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routine once you're home, and you'll be back to right where you were.

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Before you left in no time at all.

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All right, my fasting friends, these 10 or 11 simple strategies and tips

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can easily help you maintain the perfect balance between maintaining

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your weight and still having an absolute blast on your next vacation.

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Bon Vage, my fabulous fasting friends.

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Hey, thank you so much for choosing to spend part of your day listening

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to this episode of the Intermittent Fasting Gems with Jen podcast.

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If you think these tips could help a friend or a family member, please

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consider sharing this episode with them.

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And if you really enjoyed the show, taking a minute or two

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to leave a positive review.

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Would be so appreciated.

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Tune in for new 15 to 25 minute episodes released on the 10th,

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20th, and 30th of each month.

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Episodes will feature solo shows filled with if F hacks that

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have worked for me, as well as episodes where I get to chat with.

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Fun folks of all ages who've experienced incredible success

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with intermittent fasting.

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If you have questions or want more unique intermittent fasting health and

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weight loss tips, tricks and recipes, please visit my website and blog at.

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So what if with jen.com?

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Finally, we'd love to welcome you into our free intermittent.

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Fasting Facebook support group.

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So what if with Jen?

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Find all of these links in the show notes below.

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And as always, I hope you spend your day loving without fear and

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laughing until your cheeks hurt.