How To Not Gain Extra Weight on Vacation

How To Not Gain Extra Weight on Vacation

Who doesn't love a good vacation? It's a time to kick back, relax, and indulge a little. But let's face it: We've all had that moment of dread when we step on the scale after a week of holiday fun.

At My Fit Foods, we aim to help you sustainably achieve a healthy lifestyle. Living healthy doesn’t mean eating bland meals and meticulously documenting every calorie. It’s about embracing a lifestyle that enables you to feel your best from the inside out.

How can you enjoy a vacation without bringing back a few extra pounds? Here are some tips to help you maintain weight while having a blast on your vacation.

1. Establish Goals To Maintain and Not Gain

Let's talk about setting some health goals. We don’t want you to focus on healthy eating too much, so let’s dive into some simple, achievable targets.

You may want to maintain your current weight or simply ensure you're eating balanced meals. These goals are not about restriction but about making choices that make you feel good on vacation and when you get home.

Remember, it's all about balance. Enjoy that gelato or local delicacy — just balance it with healthier choices throughout the day. Having clear goals will help guide these choices and keep you on track.

2. Bring Along Healthy Snacks

When avoiding vacation weight gain, never underestimate the power of healthy snacks. They're your defense against unhealthy food choices. Think about nuts, seeds, fruits, veggies, and whole grains.

These options are delicious and packed with nutrients that energize you for your adventures. Plus, they're convenient, fitting easily into your backpack or purse. You'll always have a healthy snack, whether exploring a historical site or chilling by the pool.

3. Avoid Fast Food

Fast food might be a quick and easy option, especially when rushing to explore, but your body will thank you for choosing healthier alternatives. Local eateries often offer fresh, wholesome meals that let you taste the local cuisine while keeping your health in check.

If fast food is your only option, don't panic. Opt for the healthiest item on the menu, like a grilled chicken salad. Remember, it's not about denying yourself but about making smarter choices.

4. Stay Physically Active

Vacations are a great time to stay active. Explore your destination on foot, swim in the sea, or hike in the local nature reserve. Regular physical activity helps burn off those extra vacation calories and lets you uniquely experience your destination.

5. Keep an Eye on Alcohol Intake

Vacations and cocktails go hand in hand, but those colorful drinks can be loaded with hidden calories. Try to keep an eye on your alcohol intake. Opt for lighter options, like a glass of wine or a light beer.

You can also alternate each alcoholic drink with a glass of water. This helps you stay hydrated and reduces your overall alcohol consumption. Remember, it's all about balance and moderation.

6. Be Mindful of Overeating

Vacations often mean abundant, delicious food, and it's easy to overindulge. But being mindful of your eating habits can make a big difference. Try to listen to your body's hunger and fullness cues. Enjoy your meals, but stop eating when you're comfortably full.

Remember, there's a difference between enjoying a treat and eating until you're stuffed. So, savor that slice of cake, but be mindful of your portion sizes. It's all about enjoying your food without going overboard.

7. Focus on Activities That Don’t Involve Food

While food is a big part of any vacation, it's not the only way to enjoy your trip. Plan activities that don't revolve around eating. Think sightseeing, hiking, visiting museums, or taking a yoga class. This helps you stay active, reduces constant food temptations, and lets you experience more of what your destination offers.

8. Drink Water Instead of Soda

Soda might be refreshing, but it's also loaded with sugar and empty calories. Swap it for water to stay hydrated without the extra calories.

If plain water sounds boring, try sparkling water or infuse your water with fruits for a natural flavor boost. Staying hydrated helps control hunger and keeps your body functioning at its best.

9. Don’t Skip Meals

Skipping meals might seem like a good way to save calories, but it often backfires, leading to overeating later on and other undesired side effects. Instead, aim for balanced meals around the same intervals you eat when you’re not on vacation.

Include lean protein, whole grains, and vegetables to keep you satiated and energized. And if you're feeling hungry between meals, reach for a healthy snack. Regular eating helps keep your metabolism active and your energy levels steady.

10. Make Time for Rest

Finally, take into account the importance of rest. Your body needs time to recharge, especially after a day of vacation adventures. Plus, adequate sleep helps regulate your appetite and can prevent overeating.

Include some downtime in your vacation schedule, whether it's a relaxing beach nap or a good night's sleep. After all, vacations are about relaxation and rejuvenation as much as adventure and exploration!

How Can My Fit Foods Help?

Whether lounging on a tropical beach or exploring a bustling city, My Fit Foods' range of meals and snacks is designed to nourish your body while satisfying your taste buds. We're talking about meals packed with lean proteins, whole grains, veggies, and snacks that are just the right mix of nutritious and tasty.

Our meals and snacks are good for you and convenient. They're easy to pack, ready to eat, and perfect for those moments when you're on the go or when hunger strikes unexpectedly. You can grab one of our meals or snacks instead of reaching for that bag of chips or ordering room service.

With My Fit Foods, you'll have more time to enjoy your vacation — no need to worry about finding healthy food options or preparing meals. We've got you covered! You can spend less time stressing about food and more time making unforgettable vacation memories.

The Takeaway

Going on vacation doesn't have to mean taking a break from your health goals. With planning, smart choices, and mindfulness, you can enjoy your getaway without the post-vacation weight gain. Remember, it's all about balance and enjoying the journey, not just the destination.

And when it comes to making those smart, healthy choices, My Fit Foods is here to help. Our delicious and nutritious meals and snacks are perfect for fueling your vacation adventures, keeping you on track, and making your life easier.

You can visit our blog to learn more tips about staying on track with your healthy lifestyle.


The Science of Snacking | The Nutrition Source | Harvard T.H. Chan School of Public Health

Here’s How Fast Food Can Affect Your Body | Cleveland Clinic

Alcohol Calorie Calculator - Rethinking Drinking | NIAAA

Mindful Eating: The Art of Presence While You Eat | PMC

Effects of Soft Drink Consumption on Nutrition and Health: A Systematic Review and Meta-Analysis | PMC

Perils of Skipping Meals | University of Louisville