How To Stay Healthy on Holiday

A good holiday should leave you feeling refreshed when you get back, not like you’ve sacrificed your health. Whether you’re jetting off to a sun-filled getaway, or on a long work trip, travelling can put your healthy lifestyle on hold, but this doesn’t need to be the case. Our top tips on how to stay healthy on holiday can help you enjoy your time away while maintaining healthy habits that make it easy to slip back into your routine after you get back. That way, you’re only taking special memories home with you rather than a little extra holiday weight!

1. Think about starting now

A mindset of “when I’m back from holiday I’ll focus on my health” or “I’ll start on Monday” can be a slippery slope towards indefinitely postponing becoming your healthiest self. Instead, strike while the iron is hot if you’re feeling motivated by taking that first step today.

To help get you going and stay on track, try signing up to our 12-week Programme. With flexible meal plans, home-based exercise videos that can be done from anywhere, and behaviour-changing courses, our Health Coaches will show you how to stay healthy on holiday. Plus, once you’re back simply pick up where you left off.

Just like any good trip away, a health journey takes a good plan to succeed. Mapping out your plan and laying down strong foundations is key for success. Our Changing Habits course offers weekly articles and activities to help your healthy changes become habits, so even when you’re on holiday and out of your usual routine, your new healthy lifestyle will feel like second nature.

2. Use TRE to stay healthy on holiday

If you’ve been practising time-restricted eating (TRE) for a while by delaying your breakfast or by eating two meals a day, then it’s a good idea to continue while you’re away so you can keep reaping the benefits and stick to the habit. Or, if you’re new to TRE, but you want to limit the effects of over-indulging on holiday, try delaying when you break your overnight fast by seeing what the latest available hotel breakfast time is. Eating a hearty brunch later in the morning is sure to help keep you energised and fuelled throughout your day of activities while giving your body extra time to digest, rest and repair after the previous day.

3. Walk it off!

Being on holiday shouldn’t be an excuse for not getting enough exercise, as incidental exercise is simple and easy to do wherever you are. If your hotel doesn’t have a gym, or you don’t have the time to follow an at-home workout, then walking is a great way to stay active outside of a more structured exercise routine. Seeing the sights on foot will quickly burn excess calories and maintain muscle if you’re wanting to focus on how to stay healthy on holiday. Don’t forget your step tracker: you’d be surprised how easily you reach 15,000 steps on a fun, city break!

4. Learn to conquer the hotel breakfast buffet

Great foods to opt for:

• Poached or boiled eggs
• Smoked salmon
• Avocado
• Veg-loaded omelettes
• Greek yogurt with berries
• Continental crudités like cucumber or tomato
• Cheese, nuts and avocado

Foods to avoid:

• Pastries
• Cereals
• Carb-heavy sandwiches
• Muffins and cake
• Dried fruit
• Hash browns
• White pasta
• Chips

Drinks swaps

• Swap your morning latte to coffee with a splash of milk
• Instead of hotel breakfast fruit juices, opt for water flavoured with citrus
• Switch out ultra-processed fizzy drinks to non-alcoholic kombucha

Foods to enjoy occasionally:

• Bread: depending on where you’re holidaying, opt for healthier bread options like sourdough or rye, and avoid the plain white varieties.
• Sausages and bacon: while it’s important to eat plenty of protein while on holiday, try to opt for lean meats where possible and keep sausages and bacon to a minimum.
• Local treats: holidays are special occasions, and don’t happen too often, you may want to involve yourself in trying any local delicacies every now and then.

Be aware of portion control

It can be easy to give into temptation when you’re faced with plenty of delicious options at a hotel buffet or when trying local cuisines. Add small amounts of food to your plate at a buffet if you think you might be tempted to go up more than once. Plus, if you’re struggling to find foods that support your goals, have a small portion of the most appropriate food you can find, and load your plate up with plenty of salad and vegetables.

5. Be mindful of your alcohol intake

Alcohol is full of hidden calories that can go down a little too easily. Being aware of the calories in drinks like beer, wine and mixers can be the first helpful step towards thinking about how to stay healthy on holiday.

If you do wish to enjoy a drink on your holiday, we suggest opting for a red wine as it has a few anti-inflammatory health benefits. Plus, try enjoying sparkling water flavoured with citrus slices between drinks, which will slow down the rate in which you’re drinking.

6. Pack an emergency option

Our final tip on how to stay healthy on holiday is to pack a convenient alternative for days where you’re stuck for healthy options. Our meal replacement shakes are ideal for taking on your travels: simply add water and shake to enjoy a filling option that will keep you full until your next meal, and boost your nutrition if you’re struggling to hit nutrient targets.

It’s important to remember that holidays and travel should be enjoyable! The Fast 800 Programme has the tools in place to help you enjoy special trips and time with loved ones as well as resources to help you get back on track after you get back. Sign up to your 7-day free trial today to get started, and have your healthiest, happiest holiday yet!