December 14, 2025 • 32 mins
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Ever notice how vacations can flip a switch in your brain—from grounded and intentional to impulsive and “whatever goes” almost instantly?
In this episode, Kristin explores why travel is such a common trigger for emotional eating—and how you can enjoy food, freedom, and unforgettable experiences without falling into all-or-nothing thinking. Using a real-life cruise story filled with buffets, FOMO, and soft-serve ice cream, she breaks down what’s actually happening in your brain when routine disappears—and how to stay connected to who you are, even when everything feels different.
You’ll learn ten practical, realistic strategies you can actually use on real trips with real temptations. She talks about setting vacation intentions that feel empowering (not restrictive), using first-bite awareness to get more enjoyment from less, and keeping simple anchor habits—like movement, hydration, and a quick morning check-in—to remind your brain, I’m still me.
Kristin also dives into emotional awareness on the road, showing how simply naming what you feel can reduce urgency and interrupt the automatic “feel → eat” cycle so many women experience when stress rises or plans change. You’ll hear about a 10-second reset you can use anywhere, gentle “plus-one” movement ideas to calm your nervous system, and a satisfy-don’t-stuff approach that makes leaving food on your plate (or sharing bites) feel neutral—not shameful.
This episode isn’t about perfection. It’s about coming home feeling proud, energized, and aligned with your goals—without needing a “reset” when you return.
If you’re traveling soon (or still trying to recover from your last trip), this one’s for you.
Connect with me online:
1. Instagram: https://www.instagram.com/kristinjonescoaching/
2. You Tube channel, Kristin Jones Coaching: https://www.youtube.com/@KristinJonesCoaching44
3. You Tube channel, Breakthrough Emotional Eating Podcast: https://www.youtube.com/@breakthroughpodcast-44
3 . Website: https://www.kristinjonescoaching.com
If you want to learn how to stop nighttime eating, get my 3 Day Nighttime Snacking Reset: https://go.kristinjonescoaching.com/nighttime-snacking-reset
Needing more specific and direct support for your emotional eating and overeating? Check out my online course, Stop Dieting Start Feeling, and my personalized coaching program, Breakthrough To You.
If you found this episode helpful, don't forget to leave a review on the platform you used to listen and share it with your friends on your Instagram stories. Also, be sure to follow me on Instagram @breakthroughemotionaleating, and don't hesitate to slide into my DMs to share your thoughts ...
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Transcript
Episode Transcript
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SPEAKER_00 (00:02):
Do you want to lose weight but struggle to stay
committed to a meal plan becauseyou constantly feel hungry?
Does food provide you comfortwhen you're bored, angry,
lonely, or sad?
If so, you are in the rightplace.
My name is Kristen Jones, andI'm a life coach specializing in
emotional eating and weightloss, and I'm also a lifelong
(00:24):
emotional eater.
I want to provide you withinformation, motivation, and
support so you too can learn tomanage your issues with food and
develop a healthy relationshipwith yourself.
Welcome to the BreakthroughEmotional Eating Podcast.
(00:59):
My name is Kristen Jones, andthank you so much for joining me
this week.
About two weeks ago, uh yeah, onin the Thanksgiving week here in
the United States, I went on aMexican cruise with my family.
And there were 13 of us, and itwas a trip that had been planned
for six months, and we were all,we had a great time.
It was, it was super, super fun.
(01:21):
We went to uh Puerto Verde,Mazatlan, and Cabo San Lucas.
And in anticipation of thistrip, I was thinking a lot about
how I wanted to show up formyself in the way of eating.
Because if you've ever been on acruise, you know that there is
just food everywhere and it'sconstantly available to you, and
(01:44):
it's in unlimited amounts, andit's just something that you can
get really, really caught up in,especially when you're traveling
with other people.
And the reason I wanted to dothis podcast is I thought about
this a lot.
And I actually came up with thiswhile I was on the cruise.
And the reason I wanted to dothis podcast is because I wanted
(02:06):
to help my listeners stayconnected to their goals, to the
direction that they're taking intheir lives, the things that
they're doing while traveling,either for business or for
pleasure, without feeling guilt,without feeling restriction, and
without feeling like you have tobe perfect.
(02:29):
Because that is something thatthat we try sometimes we try so
hard in our regular lives to dothat.
And when you're on vacation,that seems next to impossible.
Or when you're out of your yourregular, uh, your regular
location and your regularroutine.
And it's so easy to fall intothis pattern of wanting to
(02:53):
wanting to try and be perfect.
And then, and then once, oncethe one domino falls over and
you're not perfect, then all ofa sudden it's like everything
just it all cascades down fromthere.
So I really felt like there werethere are 10 strategies that I
want to lay out.
And the best part is you don'thave to do all 10.
Anytime you go on vacation,whether it's or you go on a work
(03:15):
trip or you're out of yourelement, out of your
environment, these 10 strategiesyou can use and you don't have
to use all of them.
My recommendation is to pick twoor three of the suggestions that
I make and go ahead andimplement those while you're on
your trip.
And and a lot of these thingsyou want to think about ahead of
(03:36):
time.
So you kind of have a have aplan going into things.
Because as my first businesscoach has always told, always
told me, what gets planned iswhat gets done.
If we don't plan for things,that's when things go off the
rails because we don't have anyidea about what we're gonna do
and we kind of just wing it.
Winging it's never a good idea.
Um so why is vacation or beingout of your element or being
(03:58):
around people that you're notusually around?
Why is that such a trigger foremotional eaters?
One of the things that I'velearned over the course of my
eight years of coachingemotional eaters is that as a
whole, and I'm not gonna makesay every single person, but as
a whole, I have seen way moreoften than not, emotional eaters
(04:22):
have a degree of peoplepleasing.
They also have a degree ofperfectionism.
But the people pleasing isusually pretty evident.
And that is usually for peoplewho have issues with food.
There are usually elements ofpeople pleasing that are that
are within their personalities.
And so when emotional eaters getaround other people, they don't
(04:46):
want anybody to feeluncomfortable, they don't want
to do anything different, theywant to kind of just go along to
get along with everybody else.
Well, a majority of thepopulation, when they go on
vacation, they want to letloose.
They want to do whatever theywant to do.
They want to eat and drink asmuch as they possibly can,
especially if you're onsomething like a cruise, which
is all inclusive and you candrink and eat unlimited.
(05:08):
Um, it's something that thatemotional eaters feel that
pressure of having to keep up orwanting to keep up and not
wanting other people, notwanting to be different, wanting
to go along.
And that can really, really getthem in trouble, especially when
they have long-term goals thatthey've been working on and they
don't want to disappointthemselves and they want to be
(05:31):
able to maintain what they'rewhat they're doing and the
progress that they've alreadymade.
But it's so easy to get caughtup in the moment of what is
going on around you.
Um, there are so many thingsabout cruises that create this
disconnect with your goals.
Uh, buffet eating is one ofthem.
(05:52):
Um FOMO, fear of missing out,um, of of not trying every
little thing on the buffet.
We have to try everything.
We have to try every everythingthat's on the menu in the in the
dining room.
Because what if somebody talkedabout something that we didn't
get to have?
So there's all of those thingsthat come into play.
And if you already haveemotional eating triggers,
(06:16):
changing your environment isactually only going to
exacerbate them.
It's only going to make themkind of be under the spotlight
because not only are you in yourkind of thrown off, because even
though we all are so always soexcited to go on vacation, we're
in a totally differentenvironment with different
people.
And it can really, especially ifwe're going to a foreign
(06:38):
country, it can really, reallythrow people off.
And the an anxiety can becreated.
And oftentimes, people who haveanxiety often have issues with
food because food is a naturalthing that calms us down.
It regulates our nervous system.
It's something that we give toourselves and it calms us down.
It controls, you know, it letsour lets our bodies relax.
(07:00):
And so when we're presented withthose situations, our go-to is,
oh, I'm I want to eat something.
Doesn't necessarily have to be abad thing.
It can be a really a good,happy, exciting thing.
And people can still want toturn to food to kind of quell
the anxiety or quell the theanxiety of being someplace
different and being someplacenew.
(07:22):
Also, when we are in somethinglike a vacation, or especially
when we're on a cruise or anall-inclusive uh resort, we have
that all or nothing, all ornothing feeling.
Either we're all in and we'regetting all of our money's
worth, or we're not gonna doanything and we're gonna feel
completely restricted andcompletely deprived.
And so we have to learn thatbelieving, we can't believe that
(07:47):
we have to be perfect all thetime when we are doing our, when
we're on vacation.
Because there are gonna be daysthat you're gonna have, you're
gonna be able to maintain whatyou've always done.
And there's gonna be days whereyou are not even gonna come
close to that.
And that's okay.
It's okay if that happens, butwe have to just remember that we
have to, and and emotionalleaders have an issue with being
(08:08):
doing that all or nothingthinking, and um, in the for the
most part.
And so we want to, that's thatis a natural part of being on a
vacation, is you're like, I'mall in because it's totally
different.
And why would I not want to getmy money's worth?
Why would I not want to havesuch an amazing time?
And and what we need to learn isthat we can have an amazing time
(08:29):
and we don't have to completelyabandon the things that we've
been working on.
Um, so the shift that needs tohappen is that we always need to
maintain that belief that ourlives and our goals and honoring
ourselves happens whether we'reat home, whether we're at work,
(08:52):
or whether we're 5,000 milesaway from those places and we're
on a vacation, we're sitting ona beach, or we're sitting in a
cafe, or we're, you know, doingsomething that's, you know,
walking through a museum orvisiting a church or hiking or
whatever it is.
Our goals are still with us.
We don't become a differentperson.
We stay who we are, but we haveto remind ourselves because our
(09:14):
brain kind of like disappearsand kind of does these things
that creates this almost like wehave we take on this different
personality or this differentpersona.
We have to remind ourselves weare who we are, we are who we
always will be, and we get tomaintain that while we're
traveling throughout the worldor while we're while we're on
(09:34):
vacation, while we're on abusiness trip, whatever that is,
we can maintain the respect thatwe always have for ourselves by
honoring what the things arethat we're working on in our
lives.
So the strategies that I want tointroduce to you today that I
that I encourage you to considerfor your next business trip or
vacation are not considered, Idon't want you to consider them
(09:55):
rules.
I want you to consider themintentions.
And they're things that you areintending to do.
And we always want to go intothings not thinking we have to
be 100% perfect all the time.
These are intentions.
Intentions are not rules, sowe're not breaking rules.
We're intending to do something.
We have the best case scenario,we have the best intentions of
doing it, and we do commit toit, but we don't want to see
(10:18):
them as restricting, we don'twant to see them as depriving,
and we want to not see it as wehave to do all of them all the
time.
And that's one of the reasonswhy I would suggest that you
only pick two or three of thesestrategies.
So the first one is just that tocreate vacation intentions.
So thinking ahead of time, Iwant to honor the weight loss
(10:43):
that I've already had.
I want to honor my emotionaleating, I want to honor the
person that I have already growninto that I've become.
So if you've been following mypodcast and you've been, you've
been listening to me and you'vebeen following some of the
things that I that I recommendfor emotional eaters, you don't
want to give that up when you goaway.
You actually, it's a greatopportunity to practice and to
(11:04):
actually hone your skills.
But our brain is going to alwaysdo what our brain expects itself
to do.
So if you've been on a cruisebefore and you've struggled with
vacations and you've struggledwith going places and just
completely going off the rails,if that's what you keep saying
to yourself, and that's what youkeep telling yourself, and that
(11:26):
is your line of thinking, thatis what your brain's gonna do.
It's going to remember, oh yeah,this is what we do when we're
away from home.
We eat all the time.
We buy things when we go to thegroup, you know, we buy things
when we go to the gas station orwe stop by, you know, little
shops, and that's not somethingyou would ordinarily do.
And all of a sudden it's a butI'm on vacation, so that's what
I want to do.
(11:47):
We need to set intentions of uhand and really come up with what
are our non-negotiables or ourthings that we really want to
stick with and be very specificabout them and make those
intentions that I intend to dothis, but it's not locked in
stone.
And if it doesn't happen all thetime, it's okay.
We give ourselves that freedom.
One of the questions, the acouple of the of possible
(12:10):
intentions that you could do isI want to feel energized,
connected, and in control whileI'm on this vacation.
That's an intention.
An intention is almost like anaffirmation.
Another example could be I wantto come home and feel proud of
how I showed up for myself whileI was on this trip.
That's those are all greatintentions.
(12:32):
Intentions are things that weput out there.
This is how we want to show up,this is what we want to do.
I intend, I really want toalways split my meals in half.
I always want to find someone toshare a meal with.
Great intention.
Will it always happen?
No.
Could you always decide that youcould you decide that you don't
want to eat all your food?
Absolutely, you could.
(12:53):
So those are all things that youcan do, but you can make those
intentions ahead of time.
Second strategy is what iscalled the first bite awareness.
And first bite awareness is thepractice of slowing down when
you're eating and reallyrecognizing and appreciating the
first few bites of food and thendeciding do I really need to
(13:17):
finish this?
Is it something that'snecessary?
Um, because the reason why thisstrategy works is because the
first one or two bites ofanything new that you eat is
always going to be the bestbites.
Because your the your brain isyour taste buds aren't numb to
the flavor, your brain is openand aware of something new that
(13:39):
you're eating.
It's there's some excitement.
And what ends up happening isafter the first few bites, when
it's so good and it's sodelicious, the rest of the meal
for emotional eaters, they arechasing that first bite.
They're chasing that first bitesensation, that feeling.
So if you understand the firstbite awareness, you can realize
(14:00):
that, like, oh, it's never goingto be as good as those first few
bites.
So how about I move on tosomething else and I try the
first bites of something else?
And so we get to try morethings, but we also continue to
get that first bite excitement,those first few bites, but we
end up eating less food becausewe're not finishing everything,
(14:22):
then moving to our next thing,especially when now you know
it's not going to be assatisfying.
And that's just part of how ourtaste buds work and how our
brain works.
And so really deciding andpicking and choosing what it is
that you want to have and givingyourself those first few bites,
but realizing that you don'tneed to finish everything
(14:44):
because when you finishsomething, you're really just
chasing that first biteexcitement.
And we can let that, we can letthat go.
Um and it re again, it reducesovereating because it it results
in you not actually finishingthings, but also being growing
an awareness of when you want tobe picky about things, when you
(15:07):
want to actually taste certainthings and you want to enjoy
them.
And so you decide that you'renot going to finish everything.
And that's going to prevent youfrom getting from getting overly
full.
It's one of the things that I doall the time is I go in to a
meal and especially or a buffet,especially, I go in thinking,
(15:30):
what are the things that Ireally want to try?
I always walk through the buffetfirst, all the way through, and
see what all the options are.
And then I decide what are the,you know, top three things, four
things, five things that Ireally want to have.
And I don't take very much ofeach, but I only really take
enough to have those two orthree or four bites, and then
(15:55):
I'm done.
And I don't have anything else,but I go in with the intention.
I always have the intention ofI'm gonna try as many things as
I can, but I'm gonna try them insmall amounts.
So, and I'm always very aware ofnot putting myself in a position
of getting too full because thatphysically makes me really
(16:15):
uncomfortable.
And so I really always want tomake sure that I'm not getting
overly full when I go to a meal.
So, with the intention of, I'monly gonna have two or three
bites of each thing, that allowsme to kind of stay in control
and keep myself kind of in line.
So, some questions that you canask yourself as you're eating is
is this, am I still enjoyingthis?
(16:35):
Am I still enjoying this?
Or is this really hitting thespot for me?
Or am I just doing this?
Am I just eating because I'mbored?
Am I just eating thinking thenext bite's gonna be a better
bite?
I did catch myself doing this.
We had at one of our one of ourdinners, they had a variety of
(16:57):
creme creme brulees throughoutthe ship and at various
restaurants.
And I remember the first night'screme brulee was not very good.
It was way too thin and ithadn't set up enough and it it
just wasn't very good.
And I didn't have very much ofit.
The second night, we had theoffering of a raspberry creme
brulee.
(17:17):
And I was like, oh, okay,raspberry.
Okay, I wonder if that's gonnamake it kind of, you know, gel
up a little bit more, solidify alittle bit more, as if it's
gonna be a better creme brulee.
So I had the first couple bites,I had the first couple bites of
it, and I remember I caughtmyself, like it was probably, I
think I'd eaten almost half ofit, and it wasn't very good.
(17:37):
And it set up a little bitbetter than the first nights,
but I realized that like I wasjust eating it hoping that
somehow it was gonna starttasting better.
And it and it wasn't.
So um I just moved on.
I moved on to something else.
I just put it aside because itwas like, this isn't gonna get
any better.
And I remember thinking that,like, this is not gonna get any
better.
And I should really stop becauseit's really not very good.
(17:59):
Um, so that is that those arethose are definite things that
you can that you can askyourself and really kind of keep
yourself online.
Um, strategy number three ishaving anchor behaviors that you
go back to and you keep in yourroutine, whether you're at home
or whether you're away.
For me, my anchor routines aregetting up early, getting up at
(18:23):
the same time that I get upduring during when I'm home,
always going and working out,going to the gym.
You know, on a cruise ship, theyalways have a gym.
Uh, I always stay at hotels thathave gyms and movement, getting
up, working out, um, drinkingwater, doing the my my my
morning routine that I have ofof of you know, my gratitude and
(18:46):
that sort of thing.
Always making sure that Imaintain at least those two or
two or three keystone routinesthat I know are gonna keep me
grounded.
They're gonna remind me who Iam, and they're gonna let me
stay in that flow that I havewhen I'm home, because that is
when I'm most successful, iswhen I have that routine and
(19:08):
that established, thoseestablished anchor behaviors.
And those anchor behaviorsreally are a part of who I am.
So I remember better who I amwhen I'm on vacation, when I'm
doing those.
Um, strategy number four isemotional awareness and
emotional awareness specificallywhile traveling, because
traveling can throw us off.
Things can happen.
(19:29):
You're in you're in areas thatyou're not familiar with, you
are dealing with things that youprobably don't regularly deal
with, like Ubers, like um, youknow, receptionists, like you
know, people at front deskpeople, um going into strange
areas where you don't knowpeople.
And our emotional awareness, wewant to maintain our emotional
awareness.
(19:49):
And when I say emotionalawareness, I mean you want to
check in with yourself.
You want to remember to askyourself when something is
happening throughout the day.
And you're feeling a certainway, check in with your
emotions.
What exactly is going on?
How am I actually?
What am I actually feeling rightnow?
What am I, what am I thinking?
(20:10):
And one of the ways to maintainyour emotional awareness is to
name your emotions, to name howyou're feeling.
And what that does is itidentifies and it kind of takes
you out and makes you the thirdparty because you're like
actually watching yourself.
You're you're becoming anobserver.
(20:30):
So it gives you somepsychological distance from how
you're actually feeling.
And it allows you to process thefeelings a little bit better and
a little bit cleaner becauseyou're no longer in the emotion.
Now you're kind of analyzing it.
And it calms down your nervoussystem and it reduces the
intensity of any urges that youhave to kind of make those
(20:52):
emotions go away.
And for emotional leaders, weuse food for that.
It also breaks the pattern ofyou feel something and you eat.
In this case, now you feelsomething, now you identify it.
Now you actually verbalize itand you you give it a name, you
give it an identity.
And that can be really, reallyhelpful because it interrupts to
(21:14):
pattern interrupt to a patternthat you've already established
that you also know is not apattern that you really are,
that's really working for you atthis point.
So we're wanting to create thosenew, those new patterns and
those new ways of dealing withthings.
And so this is a great way tocreate a pattern interrupt that
allows you to be able to kind ofstep away and be that
third-party observer of theemotions in the situation that
(21:37):
you're in.
One of the things that you canask yourself is what emotion am
I avoiding right now?
Because oftentimes when we'refeeling things, we're feeling
things because we're not wantingto feel something else.
Um, and so what feeling am Iavoiding can be really, really
helpful when it comes toidentifying and and and giving
(22:00):
that giving that emotion a nameand taking you out of being
within inside the emotion.
Um there are so many vacationtriggers that can happen.
The concept of having to beexcessively on time and feeling
rushed.
Um for me, not having alonetime, very challenging.
(22:22):
Um expectations from yourfamily, expectations of the
people that you're travelingwith.
And also just being tired, justbeing tired and then not always
performing our best when we'retired.
Um, and so all those things comeinto play.
So recognizing and identifying,like, what am I really feeling?
Maybe I'm getting snippy withsomebody.
(22:43):
You don't just need to say, oh,you're just in a bad mood.
No, what am I really feeling?
What am I feeling?
If you're feeling fatigued,maybe you need to slow down,
maybe you need to take a20-minute power nap.
But give yourself what you needand identify those things.
Strategy number five is practicethe pause.
And that is what we call the10-second reset.
And it is a way of just calmingyourself, giving yourself that
(23:08):
little momentary break in uh insituations and circumstances
where you just need to rememberto breathe because that's
inevitably what we always forgetto do.
So how it works is you'refeeling stress, you're feeling
that urge to, I want to go tothe buffet, I want to stop at
(23:28):
the soft serve, which by theway, I love soft serve.
I had soft serve every day, andI figured it into what I was
gonna eat, and I had soft serveevery day, and I did not feel
guilty, and I loved it.
I loved every single cone I had.
Um, you stop, you pause, youbreathe in for four seconds, you
breathe out for six seconds, andthen you ask yourself, what do I
(23:52):
actually need right now?
What do I need?
Ask yourself that question andthen let the urge settle before
you decide to take the nextstep, to do something.
Okay.
So again, pause, breath in fourseconds, breath out six seconds.
(24:13):
Ask yourself what you actuallyneed, and then give yourself a
moment just to consider that.
And what that does is itinterrupts the interrupt, and
again, is a pattern interrupt.
It interrupts the automaticresponse that we have to go
straight for food.
The breathing calms your nervoussystem, and the questions bring
you back into your body, bringyou back into the present
moment, and they really help youground yourself and remind
(24:37):
yourself remember who you are.
Remember who you are.
So most emotional eatersdiscover that the urges are
never usually about food at all,but a lot of times they're about
feeling stressed, about havingour feelings hurt, about needing
a rest, about wanting to take abreak, about needing to feel
(24:58):
reassured and feelingdisconnected to ourselves and to
others.
And if we can give ourselvesthat in that 10-second reset,
we're good to go.
We can get back to where we needto be.
Now, strategy number six is theplus one movement.
So we already talked about howwe need our anchors.
(25:21):
And for me, movement is alwaysan always an anchor, but our
plus one movements are movementsof our body that allow us to
help regulate our nervoussystem.
Movement naturally is anemotional regulation.
And the goal is to be supportiveand not to be punitive.
(25:41):
So that plus one movement couldbe seen as exercise, could be
seen as taking a walk around theship.
Um, we want it to be supportiveand restorative, not punitive
and demeaning.
So we want to make sure that wegive ourselves those ideas of
like, I'm just gonna go outsideand take a walk, or I'm gonna
sit out on the balcony and watchthe ocean go by.
(26:03):
And I'm not doing it to punishmyself, I just need those
moments of time to myself.
And that is absolutely okay.
Strategy number seven, satisfy,don't stuff.
Always go into every single mealcommitted to leaving some food
on your plate.
Leave food on your plate, giveit to another relative.
(26:25):
My nephew Wilson is my go-to.
He is the guy that I always sendmy food to.
He will finish every single oneof my meals, every single one of
my desserts, and and I and Icount on that.
And I count on it, and I do itevery single time we travel
together.
I will pass off.
And usually when we when I'm at,usually when we were at any
family function, I'll give him,if I take too much food on my
(26:47):
plate, I will give him the rest.
And he will happily eat it.
Um, so I I just that's just kindof set up, that's just kind of
ingrained.
I really try not to finish allof my food.
I try to leave some food on theon my plate and then pass it
over to him.
It allows me not to feel guiltyabout not eating all of my food.
It takes me away from scarcityand lets me be abundant and give
(27:08):
the excess food that I have tosomebody else.
And it just makes me feel morein control of what I'm doing.
Strategy number eight (27:15):
dismantle the vacation versus real life
mentality.
We have to remember vacation isnot fantasy land.
Vacation is where we are as ourreal life people, as our real
life person, as our identity.
And we have to go back to ouridentity.
(27:36):
And we want to make sure thatour body doesn't know, our body
doesn't know the differencebetween vacation or real life.
The scale does, but our bodydoesn't know the difference.
And so your brain, you have toremind yourself of like, I get
to be who I am all the time.
I don't have to be a differentperson.
I don't have to act likeeverything is I am who I am, and
(27:59):
I'm gonna maintain my identityand my connection with myself
throughout this entire vacation.
And I'm gonna come home and I'mgonna, again, be proud of who I
am, be proud of how I performedand what I did on this vacation,
how I took care of myself.
That is so important becauseagain, we don't want to feel
disappointed.
We don't want to feel like we'velet ourselves down.
(28:22):
Strategy number nine, plan,plan, and plan.
Plan what you're gonna eat.
Take a walk through the buffetfirst and then decide what
you're gonna what you're gonnahave.
If you know the menu, look atthe menus and the places that
you're gonna go to.
But commit to yourself, make aplan, because when you plan,
things get done.
And lastly, make satisfactionthe goal.
(28:45):
Make being satisfied.
So don't try and diet on avacation, but allow yourself to
eat the things that you want toeat and give yourself that
freedom, but also keep in mindthat we eat to satisfy.
We don't eat to being stuffed.
We allow ourselves to havewhatever it is that we want, but
(29:06):
we keep in mind the first biteawareness and we do the things
that we need to do.
We combine some of these thingstogether and we remember what
our goals are ultimately forourselves.
Once we're back home fromvacation and living our regular
lives, we always want to makesure that we remember that
vacation is a very uh condensedperiod of time.
(29:27):
We have the rest of our lives tolive.
We want to honor ourselves anddo what we need to do for
ourselves.
The other 360 days of the year,or, you know, however many other
days we have of the year.
So as I said in the beginning, Ionly want you to pick two or
three.
Don't overwhelm yourself.
Don't try to do all of thesethings, but pick two or three
that resonate with you andreally try to have those things
(29:52):
anchor your behavior, youreating behavior during your
trip.
And remember, we're about beingpresent, we're about enjoying
ourselves, but we're not aboutbeing perfect because that will
only discourage you, that willonly upset you, that will only
leave you feeling less than, andthat is what then turns to
emotional eating.
So please send me a DM or acomment on any of my Instagram
(30:17):
posts.
And the question I want topropose to you is how do you
stay focused on your goals whileon vacation?
How do you do that?
You can answer this on myYouTube, you can answer this
question in a uh in a comment onmy uh my podcast episode, or
(30:38):
send me a DM at Kristen JonesCoaching and let me know how do
you stay focused on your goalswhen you're on vacation?
And what tips would you give toothers?
So I want you to make sure thatyou remember, bookmark this,
send it to somebody who's goingon vacation, somebody maybe who
struggles with food.
(30:59):
Let them give them theopportunity to have a better
experience on their vacation andkeep it for yourself.
Save this, download it, makesure that you remember this
episode because this episode isgoing to help you.
Business trip, going away withfriends, going to the lake,
going, you know, wherever you'regoing.
Make sure that you keep this soyou can refer back and you can
remember.
(31:19):
I only have to pick two orthree.
I don't have to be perfect.
I get to enjoy myself.
I get to eat things that I wantto eat, but there are definitely
strategies that I can use.
So I come home from vacation,proud of myself and feeling
really good in my own body.
Hope this was helpful.
Please let me know if it was,and I will see you all next
week.
(31:39):
Take care.
Thank you for listening to thisweek's episode.
If you are interested inlearning more about how I can
help you understand and manageyour emotional eating, including
the use of hypnosis to uncoverthe root cause of your eating,
(32:00):
go to my website, Kristen JonesCoaching dot com.
Do you want to lose weight but struggle to stay
committed to a meal plan becauseyou constantly feel hungry?
Does food provide you comfortwhen you're bored, angry,
lonely, or sad?
If so, you are in the rightplace.
My name is Kristen Jones, andI'm a life coach specializing in
emotional eating and weightloss, and I'm also a lifelong
(00:24):
emotional eater.
I want to provide you withinformation, motivation, and
support so you too can learn tomanage your issues with food and
develop a healthy relationshipwith yourself.
Welcome to the BreakthroughEmotional Eating Podcast.
(00:59):
My name is Kristen Jones, andthank you so much for joining me
this week.
About two weeks ago, uh yeah, onin the Thanksgiving week here in
the United States, I went on aMexican cruise with my family.
And there were 13 of us, and itwas a trip that had been planned
for six months, and we were all,we had a great time.
It was, it was super, super fun.
(01:21):
We went to uh Puerto Verde,Mazatlan, and Cabo San Lucas.
And in anticipation of thistrip, I was thinking a lot about
how I wanted to show up formyself in the way of eating.
Because if you've ever been on acruise, you know that there is
just food everywhere and it'sconstantly available to you, and
(01:44):
it's in unlimited amounts, andit's just something that you can
get really, really caught up in,especially when you're traveling
with other people.
And the reason I wanted to dothis podcast is I thought about
this a lot.
And I actually came up with thiswhile I was on the cruise.
And the reason I wanted to dothis podcast is because I wanted
(02:06):
to help my listeners stayconnected to their goals, to the
direction that they're taking intheir lives, the things that
they're doing while traveling,either for business or for
pleasure, without feeling guilt,without feeling restriction, and
without feeling like you have tobe perfect.
(02:29):
Because that is something thatthat we try sometimes we try so
hard in our regular lives to dothat.
And when you're on vacation,that seems next to impossible.
Or when you're out of your yourregular, uh, your regular
location and your regularroutine.
And it's so easy to fall intothis pattern of wanting to
(02:53):
wanting to try and be perfect.
And then, and then once, oncethe one domino falls over and
you're not perfect, then all ofa sudden it's like everything
just it all cascades down fromthere.
So I really felt like there werethere are 10 strategies that I
want to lay out.
And the best part is you don'thave to do all 10.
Anytime you go on vacation,whether it's or you go on a work
(03:15):
trip or you're out of yourelement, out of your
environment, these 10 strategiesyou can use and you don't have
to use all of them.
My recommendation is to pick twoor three of the suggestions that
I make and go ahead andimplement those while you're on
your trip.
And and a lot of these thingsyou want to think about ahead of
(03:36):
time.
So you kind of have a have aplan going into things.
Because as my first businesscoach has always told, always
told me, what gets planned iswhat gets done.
If we don't plan for things,that's when things go off the
rails because we don't have anyidea about what we're gonna do
and we kind of just wing it.
Winging it's never a good idea.
Um so why is vacation or beingout of your element or being
(03:58):
around people that you're notusually around?
Why is that such a trigger foremotional eaters?
One of the things that I'velearned over the course of my
eight years of coachingemotional eaters is that as a
whole, and I'm not gonna makesay every single person, but as
a whole, I have seen way moreoften than not, emotional eaters
(04:22):
have a degree of peoplepleasing.
They also have a degree ofperfectionism.
But the people pleasing isusually pretty evident.
And that is usually for peoplewho have issues with food.
There are usually elements ofpeople pleasing that are that
are within their personalities.
And so when emotional eaters getaround other people, they don't
(04:46):
want anybody to feeluncomfortable, they don't want
to do anything different, theywant to kind of just go along to
get along with everybody else.
Well, a majority of thepopulation, when they go on
vacation, they want to letloose.
They want to do whatever theywant to do.
They want to eat and drink asmuch as they possibly can,
especially if you're onsomething like a cruise, which
is all inclusive and you candrink and eat unlimited.
(05:08):
Um, it's something that thatemotional eaters feel that
pressure of having to keep up orwanting to keep up and not
wanting other people, notwanting to be different, wanting
to go along.
And that can really, really getthem in trouble, especially when
they have long-term goals thatthey've been working on and they
don't want to disappointthemselves and they want to be
(05:31):
able to maintain what they'rewhat they're doing and the
progress that they've alreadymade.
But it's so easy to get caughtup in the moment of what is
going on around you.
Um, there are so many thingsabout cruises that create this
disconnect with your goals.
Uh, buffet eating is one ofthem.
(05:52):
Um FOMO, fear of missing out,um, of of not trying every
little thing on the buffet.
We have to try everything.
We have to try every everythingthat's on the menu in the in the
dining room.
Because what if somebody talkedabout something that we didn't
get to have?
So there's all of those thingsthat come into play.
And if you already haveemotional eating triggers,
(06:16):
changing your environment isactually only going to
exacerbate them.
It's only going to make themkind of be under the spotlight
because not only are you in yourkind of thrown off, because even
though we all are so always soexcited to go on vacation, we're
in a totally differentenvironment with different
people.
And it can really, especially ifwe're going to a foreign
(06:38):
country, it can really, reallythrow people off.
And the an anxiety can becreated.
And oftentimes, people who haveanxiety often have issues with
food because food is a naturalthing that calms us down.
It regulates our nervous system.
It's something that we give toourselves and it calms us down.
It controls, you know, it letsour lets our bodies relax.
(07:00):
And so when we're presented withthose situations, our go-to is,
oh, I'm I want to eat something.
Doesn't necessarily have to be abad thing.
It can be a really a good,happy, exciting thing.
And people can still want toturn to food to kind of quell
the anxiety or quell the theanxiety of being someplace
different and being someplacenew.
(07:22):
Also, when we are in somethinglike a vacation, or especially
when we're on a cruise or anall-inclusive uh resort, we have
that all or nothing, all ornothing feeling.
Either we're all in and we'regetting all of our money's
worth, or we're not gonna doanything and we're gonna feel
completely restricted andcompletely deprived.
And so we have to learn thatbelieving, we can't believe that
(07:47):
we have to be perfect all thetime when we are doing our, when
we're on vacation.
Because there are gonna be daysthat you're gonna have, you're
gonna be able to maintain whatyou've always done.
And there's gonna be days whereyou are not even gonna come
close to that.
And that's okay.
It's okay if that happens, butwe have to just remember that we
have to, and and emotionalleaders have an issue with being
(08:08):
doing that all or nothingthinking, and um, in the for the
most part.
And so we want to, that's thatis a natural part of being on a
vacation, is you're like, I'mall in because it's totally
different.
And why would I not want to getmy money's worth?
Why would I not want to havesuch an amazing time?
And and what we need to learn isthat we can have an amazing time
(08:29):
and we don't have to completelyabandon the things that we've
been working on.
Um, so the shift that needs tohappen is that we always need to
maintain that belief that ourlives and our goals and honoring
ourselves happens whether we'reat home, whether we're at work,
(08:52):
or whether we're 5,000 milesaway from those places and we're
on a vacation, we're sitting ona beach, or we're sitting in a
cafe, or we're, you know, doingsomething that's, you know,
walking through a museum orvisiting a church or hiking or
whatever it is.
Our goals are still with us.
We don't become a differentperson.
We stay who we are, but we haveto remind ourselves because our
(09:14):
brain kind of like disappearsand kind of does these things
that creates this almost like wehave we take on this different
personality or this differentpersona.
We have to remind ourselves weare who we are, we are who we
always will be, and we get tomaintain that while we're
traveling throughout the worldor while we're while we're on
(09:34):
vacation, while we're on abusiness trip, whatever that is,
we can maintain the respect thatwe always have for ourselves by
honoring what the things arethat we're working on in our
lives.
So the strategies that I want tointroduce to you today that I
that I encourage you to considerfor your next business trip or
vacation are not considered, Idon't want you to consider them
(09:55):
rules.
I want you to consider themintentions.
And they're things that you areintending to do.
And we always want to go intothings not thinking we have to
be 100% perfect all the time.
These are intentions.
Intentions are not rules, sowe're not breaking rules.
We're intending to do something.
We have the best case scenario,we have the best intentions of
doing it, and we do commit toit, but we don't want to see
(10:18):
them as restricting, we don'twant to see them as depriving,
and we want to not see it as wehave to do all of them all the
time.
And that's one of the reasonswhy I would suggest that you
only pick two or three of thesestrategies.
So the first one is just that tocreate vacation intentions.
So thinking ahead of time, Iwant to honor the weight loss
(10:43):
that I've already had.
I want to honor my emotionaleating, I want to honor the
person that I have already growninto that I've become.
So if you've been following mypodcast and you've been, you've
been listening to me and you'vebeen following some of the
things that I that I recommendfor emotional eaters, you don't
want to give that up when you goaway.
You actually, it's a greatopportunity to practice and to
(11:04):
actually hone your skills.
But our brain is going to alwaysdo what our brain expects itself
to do.
So if you've been on a cruisebefore and you've struggled with
vacations and you've struggledwith going places and just
completely going off the rails,if that's what you keep saying
to yourself, and that's what youkeep telling yourself, and that
(11:26):
is your line of thinking, thatis what your brain's gonna do.
It's going to remember, oh yeah,this is what we do when we're
away from home.
We eat all the time.
We buy things when we go to thegroup, you know, we buy things
when we go to the gas station orwe stop by, you know, little
shops, and that's not somethingyou would ordinarily do.
And all of a sudden it's a butI'm on vacation, so that's what
I want to do.
(11:47):
We need to set intentions of uhand and really come up with what
are our non-negotiables or ourthings that we really want to
stick with and be very specificabout them and make those
intentions that I intend to dothis, but it's not locked in
stone.
And if it doesn't happen all thetime, it's okay.
We give ourselves that freedom.
One of the questions, the acouple of the of possible
(12:10):
intentions that you could do isI want to feel energized,
connected, and in control whileI'm on this vacation.
That's an intention.
An intention is almost like anaffirmation.
Another example could be I wantto come home and feel proud of
how I showed up for myself whileI was on this trip.
That's those are all greatintentions.
(12:32):
Intentions are things that weput out there.
This is how we want to show up,this is what we want to do.
I intend, I really want toalways split my meals in half.
I always want to find someone toshare a meal with.
Great intention.
Will it always happen?
No.
Could you always decide that youcould you decide that you don't
want to eat all your food?
Absolutely, you could.
(12:53):
So those are all things that youcan do, but you can make those
intentions ahead of time.
Second strategy is what iscalled the first bite awareness.
And first bite awareness is thepractice of slowing down when
you're eating and reallyrecognizing and appreciating the
first few bites of food and thendeciding do I really need to
(13:17):
finish this?
Is it something that'snecessary?
Um, because the reason why thisstrategy works is because the
first one or two bites ofanything new that you eat is
always going to be the bestbites.
Because your the your brain isyour taste buds aren't numb to
the flavor, your brain is openand aware of something new that
(13:39):
you're eating.
It's there's some excitement.
And what ends up happening isafter the first few bites, when
it's so good and it's sodelicious, the rest of the meal
for emotional eaters, they arechasing that first bite.
They're chasing that first bitesensation, that feeling.
So if you understand the firstbite awareness, you can realize
(14:00):
that, like, oh, it's never goingto be as good as those first few
bites.
So how about I move on tosomething else and I try the
first bites of something else?
And so we get to try morethings, but we also continue to
get that first bite excitement,those first few bites, but we
end up eating less food becausewe're not finishing everything,
(14:22):
then moving to our next thing,especially when now you know
it's not going to be assatisfying.
And that's just part of how ourtaste buds work and how our
brain works.
And so really deciding andpicking and choosing what it is
that you want to have and givingyourself those first few bites,
but realizing that you don'tneed to finish everything
(14:44):
because when you finishsomething, you're really just
chasing that first biteexcitement.
And we can let that, we can letthat go.
Um and it re again, it reducesovereating because it it results
in you not actually finishingthings, but also being growing
an awareness of when you want tobe picky about things, when you
(15:07):
want to actually taste certainthings and you want to enjoy
them.
And so you decide that you'renot going to finish everything.
And that's going to prevent youfrom getting from getting overly
full.
It's one of the things that I doall the time is I go in to a
meal and especially or a buffet,especially, I go in thinking,
(15:30):
what are the things that Ireally want to try?
I always walk through the buffetfirst, all the way through, and
see what all the options are.
And then I decide what are the,you know, top three things, four
things, five things that Ireally want to have.
And I don't take very much ofeach, but I only really take
enough to have those two orthree or four bites, and then
(15:55):
I'm done.
And I don't have anything else,but I go in with the intention.
I always have the intention ofI'm gonna try as many things as
I can, but I'm gonna try them insmall amounts.
So, and I'm always very aware ofnot putting myself in a position
of getting too full because thatphysically makes me really
(16:15):
uncomfortable.
And so I really always want tomake sure that I'm not getting
overly full when I go to a meal.
So, with the intention of, I'monly gonna have two or three
bites of each thing, that allowsme to kind of stay in control
and keep myself kind of in line.
So, some questions that you canask yourself as you're eating is
is this, am I still enjoyingthis?
(16:35):
Am I still enjoying this?
Or is this really hitting thespot for me?
Or am I just doing this?
Am I just eating because I'mbored?
Am I just eating thinking thenext bite's gonna be a better
bite?
I did catch myself doing this.
We had at one of our one of ourdinners, they had a variety of
(16:57):
creme creme brulees throughoutthe ship and at various
restaurants.
And I remember the first night'screme brulee was not very good.
It was way too thin and ithadn't set up enough and it it
just wasn't very good.
And I didn't have very much ofit.
The second night, we had theoffering of a raspberry creme
brulee.
(17:17):
And I was like, oh, okay,raspberry.
Okay, I wonder if that's gonnamake it kind of, you know, gel
up a little bit more, solidify alittle bit more, as if it's
gonna be a better creme brulee.
So I had the first couple bites,I had the first couple bites of
it, and I remember I caughtmyself, like it was probably, I
think I'd eaten almost half ofit, and it wasn't very good.
(17:37):
And it set up a little bitbetter than the first nights,
but I realized that like I wasjust eating it hoping that
somehow it was gonna starttasting better.
And it and it wasn't.
So um I just moved on.
I moved on to something else.
I just put it aside because itwas like, this isn't gonna get
any better.
And I remember thinking that,like, this is not gonna get any
better.
And I should really stop becauseit's really not very good.
(17:59):
Um, so that is that those arethose are definite things that
you can that you can askyourself and really kind of keep
yourself online.
Um, strategy number three ishaving anchor behaviors that you
go back to and you keep in yourroutine, whether you're at home
or whether you're away.
For me, my anchor routines aregetting up early, getting up at
(18:23):
the same time that I get upduring during when I'm home,
always going and working out,going to the gym.
You know, on a cruise ship, theyalways have a gym.
Uh, I always stay at hotels thathave gyms and movement, getting
up, working out, um, drinkingwater, doing the my my my
morning routine that I have ofof of you know, my gratitude and
(18:46):
that sort of thing.
Always making sure that Imaintain at least those two or
two or three keystone routinesthat I know are gonna keep me
grounded.
They're gonna remind me who Iam, and they're gonna let me
stay in that flow that I havewhen I'm home, because that is
when I'm most successful, iswhen I have that routine and
(19:08):
that established, thoseestablished anchor behaviors.
And those anchor behaviorsreally are a part of who I am.
So I remember better who I amwhen I'm on vacation, when I'm
doing those.
Um, strategy number four isemotional awareness and
emotional awareness specificallywhile traveling, because
traveling can throw us off.
Things can happen.
(19:29):
You're in you're in areas thatyou're not familiar with, you
are dealing with things that youprobably don't regularly deal
with, like Ubers, like um, youknow, receptionists, like you
know, people at front deskpeople, um going into strange
areas where you don't knowpeople.
And our emotional awareness, wewant to maintain our emotional
awareness.
(19:49):
And when I say emotionalawareness, I mean you want to
check in with yourself.
You want to remember to askyourself when something is
happening throughout the day.
And you're feeling a certainway, check in with your
emotions.
What exactly is going on?
How am I actually?
What am I actually feeling rightnow?
What am I, what am I thinking?
(20:10):
And one of the ways to maintainyour emotional awareness is to
name your emotions, to name howyou're feeling.
And what that does is itidentifies and it kind of takes
you out and makes you the thirdparty because you're like
actually watching yourself.
You're you're becoming anobserver.
(20:30):
So it gives you somepsychological distance from how
you're actually feeling.
And it allows you to process thefeelings a little bit better and
a little bit cleaner becauseyou're no longer in the emotion.
Now you're kind of analyzing it.
And it calms down your nervoussystem and it reduces the
intensity of any urges that youhave to kind of make those
(20:52):
emotions go away.
And for emotional leaders, weuse food for that.
It also breaks the pattern ofyou feel something and you eat.
In this case, now you feelsomething, now you identify it.
Now you actually verbalize itand you you give it a name, you
give it an identity.
And that can be really, reallyhelpful because it interrupts to
(21:14):
pattern interrupt to a patternthat you've already established
that you also know is not apattern that you really are,
that's really working for you atthis point.
So we're wanting to create thosenew, those new patterns and
those new ways of dealing withthings.
And so this is a great way tocreate a pattern interrupt that
allows you to be able to kind ofstep away and be that
third-party observer of theemotions in the situation that
(21:37):
you're in.
One of the things that you canask yourself is what emotion am
I avoiding right now?
Because oftentimes when we'refeeling things, we're feeling
things because we're not wantingto feel something else.
Um, and so what feeling am Iavoiding can be really, really
helpful when it comes toidentifying and and and giving
(22:00):
that giving that emotion a nameand taking you out of being
within inside the emotion.
Um there are so many vacationtriggers that can happen.
The concept of having to beexcessively on time and feeling
rushed.
Um for me, not having alonetime, very challenging.
(22:22):
Um expectations from yourfamily, expectations of the
people that you're travelingwith.
And also just being tired, justbeing tired and then not always
performing our best when we'retired.
Um, and so all those things comeinto play.
So recognizing and identifying,like, what am I really feeling?
Maybe I'm getting snippy withsomebody.
(22:43):
You don't just need to say, oh,you're just in a bad mood.
No, what am I really feeling?
What am I feeling?
If you're feeling fatigued,maybe you need to slow down,
maybe you need to take a20-minute power nap.
But give yourself what you needand identify those things.
Strategy number five is practicethe pause.
And that is what we call the10-second reset.
And it is a way of just calmingyourself, giving yourself that
(23:08):
little momentary break in uh insituations and circumstances
where you just need to rememberto breathe because that's
inevitably what we always forgetto do.
So how it works is you'refeeling stress, you're feeling
that urge to, I want to go tothe buffet, I want to stop at
(23:28):
the soft serve, which by theway, I love soft serve.
I had soft serve every day, andI figured it into what I was
gonna eat, and I had soft serveevery day, and I did not feel
guilty, and I loved it.
I loved every single cone I had.
Um, you stop, you pause, youbreathe in for four seconds, you
breathe out for six seconds, andthen you ask yourself, what do I
(23:52):
actually need right now?
What do I need?
Ask yourself that question andthen let the urge settle before
you decide to take the nextstep, to do something.
Okay.
So again, pause, breath in fourseconds, breath out six seconds.
(24:13):
Ask yourself what you actuallyneed, and then give yourself a
moment just to consider that.
And what that does is itinterrupts the interrupt, and
again, is a pattern interrupt.
It interrupts the automaticresponse that we have to go
straight for food.
The breathing calms your nervoussystem, and the questions bring
you back into your body, bringyou back into the present
moment, and they really help youground yourself and remind
(24:37):
yourself remember who you are.
Remember who you are.
So most emotional eatersdiscover that the urges are
never usually about food at all,but a lot of times they're about
feeling stressed, about havingour feelings hurt, about needing
a rest, about wanting to take abreak, about needing to feel
(24:58):
reassured and feelingdisconnected to ourselves and to
others.
And if we can give ourselvesthat in that 10-second reset,
we're good to go.
We can get back to where we needto be.
Now, strategy number six is theplus one movement.
So we already talked about howwe need our anchors.
(25:21):
And for me, movement is alwaysan always an anchor, but our
plus one movements are movementsof our body that allow us to
help regulate our nervoussystem.
Movement naturally is anemotional regulation.
And the goal is to be supportiveand not to be punitive.
(25:41):
So that plus one movement couldbe seen as exercise, could be
seen as taking a walk around theship.
Um, we want it to be supportiveand restorative, not punitive
and demeaning.
So we want to make sure that wegive ourselves those ideas of
like, I'm just gonna go outsideand take a walk, or I'm gonna
sit out on the balcony and watchthe ocean go by.
(26:03):
And I'm not doing it to punishmyself, I just need those
moments of time to myself.
And that is absolutely okay.
Strategy number seven, satisfy,don't stuff.
Always go into every single mealcommitted to leaving some food
on your plate.
Leave food on your plate, giveit to another relative.
(26:25):
My nephew Wilson is my go-to.
He is the guy that I always sendmy food to.
He will finish every single oneof my meals, every single one of
my desserts, and and I and Icount on that.
And I count on it, and I do itevery single time we travel
together.
I will pass off.
And usually when we when I'm at,usually when we were at any
family function, I'll give him,if I take too much food on my
(26:47):
plate, I will give him the rest.
And he will happily eat it.
Um, so I I just that's just kindof set up, that's just kind of
ingrained.
I really try not to finish allof my food.
I try to leave some food on theon my plate and then pass it
over to him.
It allows me not to feel guiltyabout not eating all of my food.
It takes me away from scarcityand lets me be abundant and give
(27:08):
the excess food that I have tosomebody else.
And it just makes me feel morein control of what I'm doing.
Strategy number eight (27:15):
dismantle the vacation versus real life
mentality.
We have to remember vacation isnot fantasy land.
Vacation is where we are as ourreal life people, as our real
life person, as our identity.
And we have to go back to ouridentity.
(27:36):
And we want to make sure thatour body doesn't know, our body
doesn't know the differencebetween vacation or real life.
The scale does, but our bodydoesn't know the difference.
And so your brain, you have toremind yourself of like, I get
to be who I am all the time.
I don't have to be a differentperson.
I don't have to act likeeverything is I am who I am, and
(27:59):
I'm gonna maintain my identityand my connection with myself
throughout this entire vacation.
And I'm gonna come home and I'mgonna, again, be proud of who I
am, be proud of how I performedand what I did on this vacation,
how I took care of myself.
That is so important becauseagain, we don't want to feel
disappointed.
We don't want to feel like we'velet ourselves down.
(28:22):
Strategy number nine, plan,plan, and plan.
Plan what you're gonna eat.
Take a walk through the buffetfirst and then decide what
you're gonna what you're gonnahave.
If you know the menu, look atthe menus and the places that
you're gonna go to.
But commit to yourself, make aplan, because when you plan,
things get done.
And lastly, make satisfactionthe goal.
(28:45):
Make being satisfied.
So don't try and diet on avacation, but allow yourself to
eat the things that you want toeat and give yourself that
freedom, but also keep in mindthat we eat to satisfy.
We don't eat to being stuffed.
We allow ourselves to havewhatever it is that we want, but
(29:06):
we keep in mind the first biteawareness and we do the things
that we need to do.
We combine some of these thingstogether and we remember what
our goals are ultimately forourselves.
Once we're back home fromvacation and living our regular
lives, we always want to makesure that we remember that
vacation is a very uh condensedperiod of time.
(29:27):
We have the rest of our lives tolive.
We want to honor ourselves anddo what we need to do for
ourselves.
The other 360 days of the year,or, you know, however many other
days we have of the year.
So as I said in the beginning, Ionly want you to pick two or
three.
Don't overwhelm yourself.
Don't try to do all of thesethings, but pick two or three
that resonate with you andreally try to have those things
(29:52):
anchor your behavior, youreating behavior during your
trip.
And remember, we're about beingpresent, we're about enjoying
ourselves, but we're not aboutbeing perfect because that will
only discourage you, that willonly upset you, that will only
leave you feeling less than, andthat is what then turns to
emotional eating.
So please send me a DM or acomment on any of my Instagram
(30:17):
posts.
And the question I want topropose to you is how do you
stay focused on your goals whileon vacation?
How do you do that?
You can answer this on myYouTube, you can answer this
question in a uh in a comment onmy uh my podcast episode, or
(30:38):
send me a DM at Kristen JonesCoaching and let me know how do
you stay focused on your goalswhen you're on vacation?
And what tips would you give toothers?
So I want you to make sure thatyou remember, bookmark this,
send it to somebody who's goingon vacation, somebody maybe who
struggles with food.
(30:59):
Let them give them theopportunity to have a better
experience on their vacation andkeep it for yourself.
Save this, download it, makesure that you remember this
episode because this episode isgoing to help you.
Business trip, going away withfriends, going to the lake,
going, you know, wherever you'regoing.
Make sure that you keep this soyou can refer back and you can
remember.
(31:19):
I only have to pick two orthree.
I don't have to be perfect.
I get to enjoy myself.
I get to eat things that I wantto eat, but there are definitely
strategies that I can use.
So I come home from vacation,proud of myself and feeling
really good in my own body.
Hope this was helpful.
Please let me know if it was,and I will see you all next
week.
(31:39):
Take care.
Thank you for listening to thisweek's episode.
If you are interested inlearning more about how I can
help you understand and manageyour emotional eating, including
the use of hypnosis to uncoverthe root cause of your eating,
(32:00):
go to my website, Kristen JonesCoaching dot com.
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