Guide to Staying Healthy on Your Holiday!Updated a month ago

Preparing for a holiday is always exciting, whether you're heading abroad or enjoying a relaxing staycation. You’ve worked hard to reach your goals, and the thought of holiday weight gain might be a concern. But don’t worry—we’ve got you covered with simple tips to help you stay healthy while still enjoying your well-deserved break!

Preparing for Your Holiday

If you choose to drink alcohol, we recommend increasing your calorie intake to at least 1,000 calories per day for at least one week before your holiday. You can do this by adding extra packs and snacks or by incorporating conventional foods using the Switch Plan. Additionally, following the Switch Plan for a few days before your trip can help ease you back into normal foods, reducing bloating and discomfort.

Top Tips for Staying Healthy on Holiday

1. Enjoy Local Delicacies Mindfully

Holidays are the perfect time to try new cuisines! Instead of grabbing fast food, seek out restaurants, cafés, or markets that serve freshly prepared, locally sourced meals. Opt for healthy options like fresh fish, grilled vegetables, or seasonal fruits. This way, you can enjoy the flavours of your destination while still staying on track.

2. Customise Your Meals

Just because you're on holiday doesn’t mean you can’t request modifications to suit your dietary needs. Most places are happy to accommodate special requests—whether it’s asking for no sauce, smaller portions, or healthier substitutions. Don’t hesitate to ask for adjustments so you can enjoy your meals guilt-free.

3. Watch Your Portion Sizes

Restaurant portion sizes can be much larger than what you're used to. To avoid overeating, consider:
✔ Ordering a smaller portion when possible
✔ Sharing dishes with a travel companion
✔ Eating slowly to recognise when you’re full
This approach helps prevent bloating and keeps your energy levels steady.

4. Practise Mindful Eating

It’s easy to eat quickly when you’re excited about trying new foods. Instead, slow down and truly enjoy each bite—savour the flavours, textures, and aromas. Mindful eating helps prevent overeating and allows your body to recognise when it’s satisfied.

5. Don’t Skip Breakfast

Skipping breakfast might seem like an easy way to save calories, but it often leads to overeating later in the day. A nutritious breakfast will boost your metabolism, keep you energised, and help you stay on track with your health goals.

6. Stay Hydrated

Whether you're sightseeing or lounging by the pool, staying hydrated is essential. Drink plenty of water throughout the day to prevent dehydration, reduce bloating, and maintain energy levels. Carry a reusable water bottle with you—your body will thank you!

7. Stay Active

Incorporating light exercise into your day can make a big difference:
✔ Take a walk after meals to aid digestion
✔ Explore your destination on foot
✔ Try fun activities like swimming or hiking
Staying active not only helps with weight management but also allows you to enjoy and experience more of your surroundings.

8. Managing Alcohol Consumption

If you plan to enjoy some drinks, be mindful of the extra calories. We recommend increasing your daily calorie intake to 1,000 for a week before your holiday to help accommodate the additional intake. Choose lower-calorie options like clear spirits with soda, and always alternate alcoholic drinks with water to stay hydrated.

Final Thoughts

Whether you're jetting off to a tropical beach, exploring a vibrant city, or enjoying a weekend getaway, these simple strategies will help you stay on track without feeling restricted. You can savour amazing meals, explore new places, and maintain your health goals—all while having a guilt-free, enjoyable break.

Enjoy your holiday and embrace a balanced, healthy approach!