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

✈️ How to Stay Healthy on Holiday

Preparing for a holiday is always exciting, whether you are heading abroad or enjoying a staycation. You have worked hard to reach your goals, and it is natural to feel a little concerned about staying on track while away. The good news is — you can enjoy your break and maintain a healthy balance with a few simple tips.

🧳 Preparing for Your Holiday

If you plan to drink alcohol during your trip, we recommend increasing your daily calorie intake to at least 1,000 calories for one full week before your holiday.

You can do this by:
✅ Adding extra New You packs or snacks
✅ Using the Switch Plan to gently reintroduce conventional foods

Following the Switch Plan for a few days can help your body adjust and reduce bloating or discomfort when transitioning off Total Food Replacement.

🌟 Top Tips for Staying Healthy on Holiday

🍽️ 1. Enjoy Local Delicacies Mindfully
Explore new cuisines by choosing freshly prepared, locally sourced meals. Look for dishes with grilled fish, vegetables or seasonal fruit to enjoy the flavours of your destination without overindulging.

🍴 2. Customise Your Meals
Most restaurants are happy to make small changes. Do not be afraid to ask for:
✔ No sauce or dressing
✔ A smaller portion
✔ Healthier substitutions

This helps you enjoy meals your way, without guilt.

📏 3. Watch Your Portion Sizes
Restaurant meals are often larger than you are used to. Try:
✔ Ordering a starter instead of a main
✔ Sharing dishes
✔ Eating slowly to recognise when you are full

This helps prevent bloating and keeps your energy steady throughout the day.

🧘 4. Practice Mindful Eating
Take your time and enjoy each meal. Notice the flavours, textures and aromas. Eating slowly helps your body recognise when you are satisfied and prevents overeating.

🍳 5. Do Not Skip Breakfast
Starting your day with a nutritious breakfast helps boost your metabolism and keeps you energised. Skipping breakfast can often lead to overeating later in the day.

💧 6. Stay Hydrated
Whether you are sightseeing or relaxing by the pool, drink plenty of water. Staying hydrated helps reduce bloating, supports digestion and keeps your energy levels up.

Top Tip: Always carry a refillable water bottle with you.

🚶 7. Stay Active
Incorporating light activity into your day can make a big difference:
✔ Take a walk after meals
✔ Explore your destination on foot
✔ Try swimming, hiking or cycling

Staying active helps with weight management and allows you to see and experience more of your surroundings.

🍹 8. Managing Alcohol Consumption
Alcohol can add extra calories quickly. If you plan to drink:

• Increase your intake to 1,000 calories daily in the week leading up to your holiday
• Choose lower-calorie options like clear spirits with soda
• Alternate alcoholic drinks with water to stay hydrated

💬 Final Thoughts

Whether you are jetting off to the sun, strolling through a new city or enjoying a weekend retreat, these simple strategies can help you stay balanced, feel great and enjoy every moment — without feeling restricted.

You have earned this break, and you can enjoy it while staying true to your goals. 💛

📧 Need support while you are away?
Our team is always here to help. If you need guidance before, during or after your holiday, just reach out.

📧 Email: [email protected]
📞 Call: 028 3833 0720

We are here for you, every step of the way. Safe travels and enjoy your well-deserved break! ✈️🌞