Create Moments, Not Weight Gain | How To Develop Your Weight Loss Vacation Mindset

51% of Americans will be vacationing in July1 so many of us also use it as a time to indulge with fried food, sugary cocktails, and lazy beach days – a breeding ground for weight gain on vacation. In fact, 61% of vacationers report gaining weight during vacation2!

Before you go into panic mode, we’re here to share that it is possible to have a fabulous time without sacrificing fun or sabotaging all that hard work you put in before your trip. You just need to change and master your weight loss vacation mindset:

The 3 C’s: Catch, Check & Change

Use the 3 C’s Method to take charge of your weight loss vacation mindset.

Catch it

The first step in changing your mindset is to notice or “catch” the thoughts that are impeding your success. The best way to do this is to use your emotions as cues. When you feel unmotivated and pessimistic about your weight loss journey, notice and “catch” your thoughts.

  • What am I thinking?
  • Could those thoughts be making me engage in self-sabotage?

Check it

After you catch your thoughts, it is time to examine them more closely. Consider whether your thought is helpful or harmful – whether the consequences of the thought are good or bad for you. Ask yourself:

  • What am I telling myself that is making me feel this way?
  • Is this extreme thinking? Is this distorted thinking?
  • Is this thinking helpful or harmful?
  • What is the evidence to confirm that my judgment is accurate?

Change it

If you identified you have a harmful thought, it is time to develop a winning mindset. Ask yourself:

  • What inspiring and motivating thought could replace my harmful thought?
  • What will encourage me?


Your level of success with weight loss while on vacation is going to be significantly affected by your mindset. If you don’t believe it’s possible to lose or maintain your weight while on vacation, it will negatively affect everything you do and prevent you from being successful. Remember to be kind to yourself as you shift your mindset. You are absolutely capable of achieving anything you put your mind to!

1 Saad, Lydia. “Majority of Americans Plan to Vacation This Summer.” Gallup.

2 University of Georgia. “Vacations can lead to weight gain, contribute to ‘creeping obesity’.” ScienceDaily.

Author Image

Dr. Kim Feinstein, Psy. D. is a Licensed Clinical Psychologist and Red Mountain’s Behavioral Weight Loss Specialist. She specializes in weight management, body image concerns, and eating disorders & prides herself in her ability to educate, guide, and inspire patients to overcome obstacles and ultimately achieve their goals.