6 Useful Tips for Staying Healthy When on Vacation

Just because there are “lockdowns” everywhere doesn’t mean you still can’t go on vacation! Just don’t forget to mind your health!

dieting on vacation

6 Useful Tips for Staying Healthy When on Vacation

A vacation, rightly, is a time where you can let loose in a lot of respects. You will likely spend more money, eat out more and enjoy more lie-ins. However, if you have been on a fitness or diet regime for the past few months or even a year, or more, you might not want to totally give that up while you are away.

It is unlikely that you will be able to stick to such a strict schedule of exercise and eating, and while you are enjoying yourself away from home you also shouldn’t want to.

That said, keeping up some of your good habits is essential to not seeing all of your good work come undone.

Dieting on vacation

Everybody knows that dieting on vacation is a remarkably difficult task. Evening, and even daytime, beers and cocktails add up on the calorie count, and that gelato is not going to eat itself.

healthy vacation

Adjusting your diet to incorporate the fact you are on vacation is vital to stay realistic about your goals. If you have been running at calorie deficient then simply try and break even or limit how much of a calorie surplus you want to hit. If you have been running five kilometers every day, simply try and do a morning run of two kilometers every other day.

While your diet or exercise regime is likely to take a big hit, this is fully expected and acceptable. Your vacation may only last a couple of weeks and once you return you can settle back into your old habits.

  1. Download apps

There are several downloadable apps, both premium and free, that will help you maintain a healthy lifestyle while on vacation. They will do this by helping you count calories or by giving you reminders to do a little exercise.

Your sleep is also vital to remaining healthy when you are away. Sleep patterns are often disrupted by vacations, whether it be by a heavy night’s drinking, jetlag, an uncomfortable bed or a noisy hotel. Attempt to keep your sleep cycle as well-maintained as possible, using apps that wake you up gradually.

  1. Don’t be too strict

Simply put, don’t be too hard on yourself. You are on vacation, after all.

If your weight loss or weight gain goals are set monthly, you still may be able to achieve or at least come close to your targets, even with a vacation thrown in. While you should be trying your best to stay relatively healthy while you are away, it is probably not a good idea to be weighing yourself during vacation. If you notice in the middle of your vacation that you are putting on weight, this will only serve to spoil your trip.

Assess the damage done to your goals, or even better, incorporate your vacation into your goals – at the end of your time away from home, not during it.

  1. Know your intake 

Critical to staying fit at any time, knowing your intake of calories and macronutrients is key to staying on top of your bodily health. By using Myprotein’s macro calculator, you can determine the ratio of protein, carbohydrate and fat that you should be consuming in order to gain or lose weight without cutting out any one particular food group.

This is remarkably useful for staying healthy on vacation, as it means you do not have to avoid any of the delicious and exotic items that you might encounter. Do be aware of alcohol consumption, though, as this often rises when on vacation. Liquor, wine and beer are all relatively high in calories and can slip under the radar.

  1. Take exercise into account

One factor you should take into account is the general exercise that you might be doing while on vacation. It is true that a vacation by the sea or at an all-inclusive villa might resort in a certain level of lethargy, bar the odd game of tennis or beach volleyball, but city breaks are a different matter.

Using the fitness apps on your smartphone or smartwatch, don’t forget to keep track of how many steps you are taking when exploring a far-away city. It is actually relatively uncommon to reach the standard 10,000 steps a day target that most people set themselves in everyday life. As a tourist, however, the 10,000-step barrier is frequently broken when marching between landmarks, wandering vast parks or slowly making your way around an enormous museum.

This added, and sometimes unrecognized, exercise should not be forgotten when considering how healthy you are being on vacation.

  1. Pre-travel preparation

Preparing yourself for going away for two or three weeks is essential to being happy with your fitness levels upon your return. To balance out your month you should consider what type of food and drink you are likely to be consuming lots of while on holiday and attempt to reduce how much of it you take in beforehand.

This should allow you to still meet your monthly target, so long as you have got your calculations right. If there are certain supplements you take on top of your normal diet, make sure you have packed enough to last the trip and, if you intend on exercising while away, don’t forget your gear.

  1. Communication

To conclude, staying healthy on vacation is all about communication. If you are travelling as part of a group, then let them know what you intend to be eating and drinking so that they do not pressure you into anything you do not feel comfortable with.

If you are going to be exercising every morning, tell the group. Some of them might even want to join in, so they do not lose their shape throughout the vacation either. Slyly trying to fit in extra steps, always ordering the lowest calorie option on the menu or consistently swerving the ice cream without telling anybody will only raise eyebrows and not encourage anybody to help you reach your goals.

Staying healthy on vacation is not something to be ashamed of, so own it.

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