Imagine yourself stepping into a world-class luxury spa, ready to immerse yourself in a week of wellness. The plan is set: eat clean, exercise daily, and lose weight. But how realistic are these goals?

To test this, I conducted assessments on two clients before they embarked on their spa retreat. I carefully selected activities to ensure they participated in similar levels of intensity. After six days of healthy vegetarian meals and three hours of exercise each day, did they meet their objectives? Read on to discover the results.

What They Ate and How They Exercised

Both clients followed a similar structure: three hours of exercise daily and a predominantly vegetarian diet. However, there were some differences in their food choices and exercise intensity.

• Client A opted for more intense classes and ate eggs and beans for breakfast.
• Client B participated in more low-impact exercises due to health concerns, often eating granola and enjoying salads filled with fruit.

Both clients enjoyed salads with plenty of fruit, but the food choices varied slightly, especially in terms of protein intake.

The Results

• Client A: Gained a pound of muscle but also gained a pound of fat, with a slight increase in body fat by 0.25%. Her body measurements increased by 2.5 inches overall.
• Client B: Lost a pound and a half of muscle mass while gaining 2.5 pounds of fat, resulting in an increase of over 1.25% body fat.

The Take-Away: What Went Wrong?

The results were eye-opening. Both clients faced a paradox: despite intense exercise, their muscle mass decreased and body fat increased. What went wrong?

• Protein Deficit: While both clients exercised intensely, they weren’t consuming enough protein to support their muscle-building efforts. A cup and a half of beans—often chosen as a protein source—is far less than the recommended portion of protein, like 3 oz of chicken.
• Fruit-Laden Salads: Salads packed with fruit can be misleading. Fruit, while nutritious, is also high in sugar. A salad with an abundance of fruit could easily be considered a "sugar salad" and fail to provide the balanced nutrients needed for muscle maintenance.
• The Exercise Challenge: High-intensity exercise is great for cardiovascular health, but without proper nutrition, it can lead to muscle breakdown and fat gain, especially if protein intake is insufficient.

Are Luxury Wellness Spas a Bad Idea?

Absolutely not. These retreats offer wonderful experiences: health-conscious meals, expert-led fitness classes, and stunning environments. However, they are not magic solutions for weight loss.

In fact, many wellness retreats, including the one my clients attended, warn participants that weight loss may not happen as expected. While you may see a decrease on the scale, it’s often due to muscle loss, not fat loss.

Final Thoughts

Luxury wellness retreats can be a rejuvenating and enriching experience, but it’s crucial to understand that weight loss is a multifaceted process. Exercise alone won’t transform your body if your nutrition isn’t aligned with your goals. Before signing up for your next spa retreat, keep in mind that while you might gain mental and physical clarity, losing weight might not be the result you’re expecting.

If you're serious about weight loss and muscle gain, make sure you pair your retreat experience with a nutrition plan that prioritizes protein, balances your macros, and supports your fitness goals. If you are really serious, be sure to keep an eye out for our annual retreat house. Think biggest loser...and know that you will get results.