How to Avoid Gaining Half a Stone on Holiday

Embracing the Holidays Without Overdoing It

When you're on vacation, your daily routine tends to take a backseat. The morning jog and yogurt that usually start your day might be replaced with an Aperol spritz and a cannoli, or you could find yourself lounging in the sun at a time when you'd typically be out for a long walk with your dog. This shift often leads to eating more and moving less, which can result in feeling a bit heavier when you return home.

Research suggests that Britons, on average, gain about 4.4 pounds during their summer holidays. While this is common, it doesn’t mean it has to be inevitable. Experts agree that while indulgence is part of the holiday experience, there are ways to manage weight gain effectively.

Smart Choices for a Healthier Holiday

One of the best strategies is to make smart food choices. Sampling regional dishes and sharing meals with loved ones is a big part of any trip. However, Dr. Federica Amati, a nutritionist, recommends choosing meals with plenty of vegetables. “Increasing the plants on your plate will add more nutrients and naturally leave less room for less healthy options,” she explains. Additionally, incorporating a variety of foods can support gut health.

For treats, Amati suggests opting for local nuts and fresh fruits instead of ultra-processed snacks. Oliver James, a weight loss coach, advocates for the 80/20 rule—eating mostly healthy foods and allowing for occasional indulgences. “This balance helps prevent overeating,” he says.

Staying Active on Vacation

Even if you’re not hitting the gym, staying active can help offset extra calories. James recommends walking everywhere you go, aiming for around 30,000 steps a day. Exploring cities on foot or taking a paddleboard ride on a beach holiday can be both fun and beneficial for your fitness.

Don’t worry about resting on a sun lounger either. Lying in the sun for six hours burns about 500 calories, as your body continues essential functions like breathing and processing nutrients.

Prioritizing Sleep

Getting enough rest can be challenging on vacation due to unfamiliar environments and late-night activities. James advises keeping the room temperature around 18°C for optimal sleep. Avoiding excessive alcohol and eating a large meal close to bedtime can also improve sleep quality.

Dr. Amati emphasizes maintaining a regular sleep schedule. “Your body thrives on routine,” she notes. Poor sleep can lead to unhealthy food choices, so sticking to a consistent bedtime can help maintain better eating habits.

Managing Travel Snacks

Travel can be a minefield for extra calories, especially with vending machines and in-flight menus. James recommends planning ahead by packing healthy snacks or adjusting meals to avoid temptation. For example, eating a larger lunch before a flight can prevent unplanned, unhealthy snacking.

Keeping yourself occupied during travel—reading, talking, or listening to music—can also reduce mindless eating.

By making small, thoughtful choices, you can enjoy your vacation without the guilt of weight gain. With a bit of planning and mindfulness, you can savor the delights of travel while still taking care of your health.