How To Lose Weight On Holiday

Vacation Motivation: How To Lose Weight On Holiday (and Still Have Fun)

5 min read


09 Jul 2024

Things you’ll learn here…

  1. Look up healthy restaurants
  2. Pack healthy snacks
  3. Plan ‘motivational movement’ activities
  4. Hydrate. Hydrate. Hydrate.
  5. Practise a little mindfulness
  6. Go for lower-calorie treats
  7. Give yourself a break (literally!)
  8. Make PhenQ a welcome addition to your suitcase…

Your vacation is one of the few times of the year when you can relax, unwind, and let your everyday cares melt away. But, do the same rules apply when you’re trying to lose weight?

There are lots of people who will tell you that it’s not possible to stick to your weight loss goals and have fun when you’re on vacation (well, one that doesn’t involve calorie-busting endurance activities, anyway)—they’re wrong.

We’re here to flip the script and set the record straight. Why? Because you can enjoy your vacation and stay on track with your weight loss goals.

Okay, it takes a little planning and a tiny amount of discipline—but it can be done. And we’re going to tell you how right now. 

1. Look up healthy restaurants

people sat around a table

There’s no denying it—eating out is a big part of any good vacation—and why should you miss out just because you’re trying to shed those pounds?

Doing a little research beforehand is the best way to enjoy your fair share of delicious dining experiences on your vacation. That way, you’ll be able to pick restaurants that offer fresh, mouthwatering meals with plenty of nutrients and a reasonable calorie count.

Make a list of the ‘healthier’ restaurants in the region you’re staying, and not only will you feel a sense of culinary excitement—but you’ll be able to strike the perfect balance between ‘lean’ and ‘indulgent.’

Read: 10 tips for eating out and staying healthy

2. Pack healthy snacks

healthy snacks

If you can—leave a little room for snacks in your suitcase (the body-boosting kind).

In most cases, if you’re flying, you can take sealed solid foods with you on vacation (but always check with your flight provider beforehand). And taking a mix of healthy snacks that you actually enjoy will keep you feeling full while hitting your calorie counts during the day.

For your inspiration, here are some healthy (and portable) snacks that you could take with you on your holiday…

  • Mixed unsalted nuts
  • Dark chocolate
  • Lean beef jerky
  • Olives
  • Protein bars made with natural ingredients
  • Pumpkin or sunflower seeds

If you can’t take any healthy goodies on your travels, look up supermarkets in your locale and get stocked up.

Read: 10 healthy fat-burning snacks for women

3. Plan ‘motivational movement’ activities

woman dancing on cliffs

One of the main aims of most vacations is to kick back and…relax (unless you’re specifically on an adrenaline-pumping adventure holiday). But that doesn’t mean you can’t move a little more here and there.

There’s little doubt that wherever you’re going, there will be fun fitness classes, swimming opportunities or scenic walking routes on offer.

So, pick the activities that make you happy and go for it. Whether you enjoy a boogie, you’re partial to a relaxing stroll—or anything in between—indulge in some motivational movement (at your leisure, of course) for an hour over the whole day and you’ll keep burning those calories while feeling good.

Read: 4 ways to fall back in love with exercise 

4. Hydrate. Hydrate. Hydrate.

woman drinking water

All that positive movement will make thirsty work. So, keep yourself hydrated by drinking water frequently throughout the day.

Studies show that drinking around 500 ml per hour can actually boost your metabolism by 24 to 30%. So, hydrate, hydrate, hydrate—and you’ll keep your body in tip-top condition as you go about your vacation.

In addition to drinking water, eating water-based fruit (watermelon, anyone?) and enjoying fruit or green tea will also keep your hydration levels in the green.

Aim to sip the equivalent of between five to six standard bottles of water throughout the entire day and you’ll do your body a world of good.

Read: Does drinking water help you lose weight?

5. Practise a little mindfulness

woman eating a nice meal

Not only will trying a little mindfulness help you focus on your weight loss goals in a way that’s calm and harmonious, but it will also help you slow down and savor every moment of your vacation. Bonus.

There are a number of ways to practise mindfulness—and by doing so—you’ll reduce your stress levels while staying in a relaxed state.

Here are some ways you can harness the power of mindfulness for weight loss…

  • Try meditation or deep breathing exercises
  • Take some time to be still and notice your senses
  • Enjoy a stroll and walk away your stress while tuning into your surroundings
  • Set aside 15 minutes each day to write in a holiday journal
  • Get involved in mindful eating
  • Check out our essential guide on mindfulness and weight loss (below)

Read: Unleashing the power of mindfulness: How it can help you lose weight and keep it off

6. Go for lower-calorie drinks

collection of cocktails

If you like a tipple or two when you’re on vacation, you’re in luck because there are plenty of lower-calorie alcoholic drink options you can try.

As long as you drink in moderation, you can go for lean tipples like…

  • Vodka soda: 133 calories per standard 225 ml serving
  • Flavored hard seltzers: Around 35 calories per 335 ml serving
  • White wine: 123 calories per 150 ml serving
  • Tequila with lime: 99 calories per 42 ml serving
  • Light beer: Around 104 to 120 calories per 340 ml (depending on the brand)

So, pick your weapon of choice, kick back and enjoy a tipple or two after a hard day of positive movement, tasty snack choices, and general lounging around!

Read: 10 lowest calorie cocktails to enjoy while losing weight

7. Give yourself a break (literally!)

Friends on beach

Taking a vacation is all about breaking free from your everyday pressures and commitments. So, when it comes to vacations and weight loss, the best piece of advice we can give is, well…give yourself a break.

Rather than putting yourself under pressure to shed the pounds while you’re away, allow yourself to let loose a little.

Maintaining your existing weight while you’re on vacation may be a slightly more realistic goal. And even if you put on a pound or two, as long as you’re happy and motivated—you’ll get back on track in no time.

Give these tips a try, relax, love yourself—and the rest will follow.

Read: Self-love and weight loss: How to love your body and still lose weight

Make PhenQ a welcome addition to your suitcase…

Bottle of PhenQ on the beach

Oh, one last thing before we go (you must be busy prepping for your getaway). If you’re looking for a trusted weight loss companion that fits neatly into your suitcase, give PhenQ a try.

Made from a blend of high-quality ingredients, PhenQ works alongside a balanced diet and lifestyle to boost metabolism, burn fat, and keep you feeling fuller for longer.