How to lose weight on holiday

You don’t want to be thinking about your weight whilst on holiday. It’s a time to relax, indulge, and finally read that book you’ve been carrying around for the past year. However, there are plenty of steps you can take if you don’t want to completely derail from your end goal. 

Here’s how:

1. Plan ahead

Do your homework before you travel. Research your destination for healthy dining options, local markets with fresh produce, and grocery stores where you can grab nutritious snacks. Check if your hotel has a gym or find nearby scenic running paths or walking trails. By planning ahead, you can enjoy trying new foods and activities without straying from your goals.

2. Pack smart

Bring along your favourite nutritious snacks like nuts, seaweed crisps, or natural protein bars. These are essential when you're on the move and help you avoid expensive, unhealthy airport food. Plus, it’s easier on your wallet, freeing up more to spend on memorable experiences.

3. Stay active

Make exercise a priority during your holiday by exploring your destination on foot, by bike, or through activities like swimming, paddleboarding, or hiking. Aim for at least 30 minutes of activity each day to maintain your routine, but don’t stress if you have a few relaxed days. Your running gear will still be there when you come back. 

4. Use hotel facilities

Don’t skip your workout routine. Take advantage of hotel gyms or fitness centres. If your accommodation lacks these facilities, online workout videos or simple exercises in your room can be an effective substitute.

5. Active sightseeing

If you’re keen on adventure, why not try some active forms of sightseeing? Walking tours, kayaking, and snorkelling are not only great ways to keep moving but also offer unique ways to experience your destination - much more memorable than melting on the beach. 

6. Practice portion control

While holidays are for enjoying a variety of foods, it's crucial to be mindful of portion sizes. Share dishes with your travel companions or opt for smaller starters instead of mains. This way, you can taste more flavours without overindulging. Buffets can be tempting, but portion control lets you savour the experience without excess.

7. Choose wisely

Opt for grilled, baked, or steamed dishes instead of fried or creamy options. When dining out, choose meals rich in colourful vegetables and lean proteins. These dishes are satisfying and far healthier. If you’re craving something sweet, go for fresh fruits or a small dessert to enjoy a treat without overdoing it.

8. Stay hydrated

Keep a bottle of water handy and drink plenty throughout the day. Staying hydrated not only quenches your thirst but also keeps your digestion smooth and energy levels high, helping you make the most of your holiday.

9. Balance indulgence with health

Enjoy your holiday, including the local cuisine, but balance indulgent meals with healthier choices. If you have a rich dinner, opt for a lighter breakfast and lunch. It’s essential to enjoy yourself but balance indulgences without sacrificing your health.

10. Manage stress and sleep well

Holidays can introduce stressors - flight delays, rumours of shark attacks, or disappointing tour experiences can disrupt your rhythm. Stress can lead to emotional eating and weight gain, so find ways to relax and unwind. Practise deep breathing, meditation, or yoga to stay centred and calm.¹ 

As well as this, it’s important to ensure you get enough rest as lack of sleep can lead to increased hunger and cravings.² Aim for 7-9 hours of quality sleep per night.

The numan take

Losing weight or maintaining your weight during a holiday is achievable with effective strategies. But it’s essential to not be too hard on yourself if you do put on a few pounds - every weight loss journey has a few blips and you can’t be perfect all the time. Think of it more as a winding road with multiple forks, rather than a direct staircase. 

The key to long-term health is balance and moderation over an extended period of time, rather than a week or two of enjoyment when you’re on holiday. 

References

1. Heshmati, H. M., Luzi, L., Greenway, F. L., & Rebello, C. J. (2023). Editorial: Stress-induced weight changes. Frontiers in endocrinology, 14, 1209975. https://doi.org/10.3389/fendo.2023.1209975

1. Papatriantafyllou, E., Efthymiou, D., Zoumbaneas, E., Popescu, C. A., & Vassilopoulou, E. (2022). Sleep Deprivation: Effects on Weight Loss and Weight Loss Maintenance. Nutrients, 14(8), 1549. https://doi.org/10.3390/nu14081549