7 Tips to Stay on Track When on Holiday

For many people, the idea of going on holiday brings a mix of excitement and anxiety — especially when it comes to food, movement, and body goals. After putting in weeks (or months!) of hard work to get into a healthy routine, it’s completely normal to worry that a few days or weeks away might undo your progress.

But holidays don’t have to derail you. In fact, they can be an incredible opportunity to prove to yourself that you’re capable of staying on track — without obsessing over every bite or skipping every social occasion. You can enjoy yourself, nourish your body, and come home feeling proud, not panicked.

Do not underestimate the amount of time you have put into the process of embedding nutrition and lifestyle habits that will actually last, and what this means for you as a person. These aren’t ‘flash in the pan’ that will fall away once you’re out of your environment. Implementing them has fundamentally changed you as a person – that won’t change the minute you’re away from home. 

Here's a few tips to remind you that you have far more control than you think, even if you’re not in complete control of your plate. 

Firstly, drop the ‘all or nothing’ mindset that often does people in when on holiday. It’s totally fine to loosen the reins, to enjoy food and beverages you wouldn’t otherwise have if at home. However, a big trap is to think that if you are not being “perfect,” then you’ve failed — so they may as well throw in the towel. But you don’t have to go from 100 to zero. Small, consistent actions make a big difference. Think “better than otherwise, not perfect.” And, if your decision is to go ‘all in’ however that looks for you, then do not stress about it. Feel confident that you have the skills to get back on track when you get home.

Secondly, what are your ‘non-negotiable’ habits that help you feel good, grounded, and energized? Maybe it’s a protein-rich breakfast, your morning exercise session before anything else in the day, or staying hydrated. Lock those in. They give your day structure and signal to your brain: “I’m still looking after myself.”

Holiday food often leans heavily on carbs and fat (think pastries, pizza, cocktails). Delicious, yes — but without enough protein, you’ll feel hungrier, have less energy, and be more likely to overeat. It almost doesn’t need to be said, but – prioritize protein. Try to anchor every meal with a good protein source: eggs, yoghurt, meat, tofu, fish, etc.

No one would tell you that you have to hit the hotel gym every day (unless you want to). But can you stay active in a way that feels good for you? Truthfully, most people when on holiday are more active than in real life. Walk to explore, swim in the sea, do a quick 20-min bodyweight session. Moving your body will boost your mood, help manage appetite, and support your metabolism. It doesn’t need to be “training” to count. And this is another reminder that you can still look after yourself while enjoying what the adventure or holiday has to offer.

Alcohol is one of the easiest ways to consume a ton of extra calories — and lower your inhibitions around food. That doesn’t mean you have to avoid it, but consider setting a boundary around drinking: e.g., “I’ll have a glass of wine with dinner” rather than sipping all day. Can you alternate every second day as a ‘no-alcohol’ day? Can you decide which of the drinks are your non negotiables, and then forgo others? (i.e., I love a pre-dinner drink, but am not at all fussed to have one over dinner, and am only interested in a cup of tea after dinner). When you are enjoying a drink, can you alternate with sparkling water to stay hydrated (with fresh lime, please!).

Yes, enjoy the gelato. Yes, order the pasta. Just don’t let it become a mindless free-for-all. Ask yourself: Do I really want this? Will I enjoy it fully? Choose your treats consciously — and skip the ones that are just “there.” Sharing a delicious pastry or dessert also allows you to get the flavor, mouthfeel and sensation of eating it, without feeling overly full. If you want to choose, can you decide between either a starter OR a dessert, or a wine OR dessert? 

This sounds obvious, but it’s powerful. You don’t need to diet on holiday — but you don’t need to eat like it’s your last supper every day. Start your day with a balanced meal, eat until satisfied (not stuffed), and make most of your meals resemble how you’d normally eat. This keeps your digestion, energy, and mindset steady. It can also help to keep a similar structure. Avoid grazing across the day and be deliberate around meal-times. This type of routine helps prevent unnecessary overeating.

Even if your routine shifts slightly, you won’t undo months of progress in a few days. Water retention from travel, salty food, or disrupted sleep might temporarily affect the scale — but that’s not fat gain. Stay calm, stay kind to yourself, and get back into your rhythm when you return.

This is the biggest lesson. Most people underestimate their own ability to make good decisions when the structure of their daily life is removed. But you’re not starting from scratch. You’ve already built habits. You know what makes you feel good. A holiday is a chance to practice applying those habits in a new context.

And if you have a few indulgent meals or skip your morning walk? That’s okay. You’re not failing — you’re living.

You deserve to enjoy your holiday and come home feeling strong, confident, and proud. Let go of the fear and lean into trust. With a few simple strategies and a grounded mindset, you can strike that balance — no guilt required.