Your bags are packed and your passport in hand, and you’re finally ready to take that dream holiday! Everything will be beautiful, relaxing, and perfect! Except… that small voice in your head that says, “I’ve worked so hard; I hope I don’t gain weight (again) on this vacation.” Is it possible to let loose, enjoy delicious food, and also have an exercise routine on holiday? It may be challenging to stop your routine and start something new, but you can take control. Check out these 14 Ways to Beat Travel Weight Gain.

It’s a familiar storyline:

• I gained 10 pounds on my cruise eating delicious, luxury buffet food five times a day…
• Our road trip was amazing, but we had to eat on the go and sat most of the time…
• I couldn’t follow my routine because there was no gym, and what could I do to stay in shape and not get flabby?
• Heck, I’m on vacation. Let’s live a little and not worry about ANYTHING!

Sound familiar?

Is Balance Possible?

A friend always says: That’s what a vacation is for! Gaining 5 happy pounds because you deserve it. You want to relax, have some cocktails, eat dessert, not hit the gym, and get out of the rut of your everyday life.

And that’s understandable because that’s why you go on vacation – to enjoy yourself! You don’t want to worry about gaining weight.

Are the only choices to go whole binge eating and drinking, undoing months of hard work, or staying home because that would be less threatening to my diet and exercise program?

No matter what kind of trip it is, let’s see the facts:

• Regular routines get completely thrown out the window when traveling.
• If you work out in a gym, suddenly, you might not have access to equipment.
• You no longer have a familiar path to follow for running or walking.
• No kitchen or fridge access for proper food prep.
• You may be sleeping at odd hours in different time zones.

14 Ways to Beat Travel Weight Gain

1. Reset Your Expectations.

Your full fitness routine probably won’t fit into a vacation – and that’s okay. Do things you enjoy doing and do what you can. Anything is always better than nothing.

Don’t stress over missed workouts and imperfect food choices. Traveling is about enjoying activities with loved ones and sharing experiences. Memories last a lifetime.

2. Scope Out Your Location

Most hotels offer gym rooms or fitness classes and can help you find a local gym discount.

Contact the local running community to join them for a run and get ideas of where to walk or run. Connecting with locals is a fantastic way to learn about the place you visit and get their insider tips on what to do and where to go. You may even make some new friends.

3. Bring it With You

Bring suitcase-friendly resistance bands and a jump rope. Use the band for upper and lower body strengthening moves and the jump rope for cardio.

For inspiration, you may want to check out my growing library of videos called The Ultimate 3-Minute Workout on YouTube. Each video gives you short instructions on three exercises, and many can be done in small spaces and without equipment. Perfect!

4. Walk Whenever You Can

Walking is free and can be done while waiting at the airport, boat port, or anywhere instead of sitting. It’s easily trackable with a wearable step counter.

We recently did that on our travel to Australia. Each day we made sure to have at least 10,000 steps no matter how long we sat in the car or flew to the next destination. It’s a fantastic way to hold you accountable and burn extra calories

5. Sign Up Ahead of Time

Resorts offer ongoing classes like Yoga, Pilates, or hiking in the hills, which you can quickly sign up for ahead of time to ensure you have a spot in the class. Planning can help you feel excited to move your body instead of feeling like a chore.

6. Take a Detour and Get Out

Plan a day for a hike if your vacation involves a long road trip. Check with the park’s service in the areas along your route to find a trail that fits your fitness level. Remember, it’s a vacation; you CAN stop wherever you want and not be on the clock.

7. Get Adventurous

One of the things I love doing during a vacation is trying something I’ve never done. Rent a bike, kayak, or surfboard. Many rental shops also offer lessons. Try something new on vacation, and burn a few calories while at it.

We did a bike tour through Bangkok for one year. My husband and I biked through the back streets of Bangkok with a small group of people and a tour guide showing us all kinds of beautiful things along the way. I would highly recommend it. It was so much fun, and we exercised.

8. Make a Splash

Lounging by the poolside is something we all do during vacation. So, while lounging, why not swim in the pool every half-hour? If you’re not a strong swimmer, try walking or running through water higher than waist-deep water for gentle resistance.

9. Don’t Mistake Thirst for Hunger

Always carry a bottle of water with you while out and about. This way, you can refill the bottle when you get to a clean water source, never feel dehydrated, and not mistake hunger for thirst. This saves plastic bottle waste, ensures hydration, and prevents grabbing unhealthy snacks while traveling.

10. Pack Healthy Snacks

This is one thing my entire family is very keen on; we bring unsalted mixed nuts with us wherever we go. You will have something that doesn’t spoil, carries comfortably, is healthy, and will fill you up. You will no longer have to stop for salty chips or cookies as a snack, and you’ll beat the weight gain.

11. Be Aware of Booze

That lovely and delicious-looking hat umbrella-topped fruity cocktail can pack as many as 500 or more calories per glass — down just one a day for a week, and you’ll gain a pound without even trying. Not to mention all the sugar in those drinks is shocking.

Consider these alternative low-cal options:

• White wine spritzer (60 calories per 6 ounces)
• Vodka soda (100 calories per 8 ounces)
• Champagne (75 to 100 calories per 4 ounces)
• Unsweetened tea with orange-flavored vodka (100 calories per 8 ounces)
• Bloody Mary (150 calories per 8 ounces).

Tip: Generally, drinks on the rocks will have fewer calories than frozen cocktails, which are often packed with sugary syrups.

12. Buffet: Options vs. Overload

Many vacation places have buffets, and everything may look so good that you either load up your plate or return several times because you want to try everything. Walk around at least once to look at everything and then return to pick only the foods with the best quality and texture.

13. Have a cocktail or dessert, not both

If you don’t want to miss out on your cocktails and sweets, I recommend you don’t have both on the same day. Choosing between a dessert or a cocktail helps me keep my weight at bay during my vacation without feeling deprived or guilty.

14. 80/20 Rule

The golden rule when it comes to habits and a healthy lifestyle. 80% of the time, stick to your healthful exercise and eating habits, and 20% of the time, have fun and enjoy yourself. Life is meant to be enjoyed without derailing you from your bigger goals!

Keep Your Good Habits

1. Consistency is Key: Good habits such as exercising, eating healthily, and getting enough sleep are the cornerstone of a healthy lifestyle. Consistency is key in habit formation, and taking a break during vacation might make it harder to get back into these habits when you return.

2. Energy and Mood: Regular exercise, healthy eating, and adequate sleep contribute significantly to energy levels and mood. Maintaining these habits can help ensure that you have the energy to enjoy your vacation activities and cope with the potential stress of travel.

3. Immune Health: Travel often involves exposure to new environments and germs, which can challenge your immune system. Good habits like proper nutrition and sleep can help keep your immune system strong, reducing the risk of falling ill during your trip.

4. Stress Management: Vacation is a break from routine stress, but travel can also bring its own stressors. Regular exercise and mindfulness practices can help manage this stress, keeping you relaxed and able to enjoy your vacation.

5. Balance and Enjoyment: Keeping good habits doesn’t mean you can’t indulge or try new things on vacation. It’s about balance. For instance, if you maintain your exercise routine, you might feel better about enjoying a local treat.

In summary, maintaining good habits on vacation can enhance your experience, providing energy, bolstering health, and promoting balance. Intermittent fasting is a fantastic way to travel and not miss out on incredible food on your trip. Find out more about Intermittent Fasting with my free Intermittent Fasting Cheat Sheet.