How Do I Make Sure I Don’t Gain Weight On Holiday?

Sanika Vaid
2 min readApr 29, 2023


While going on a vacation is probably the highlight of our year, a very common fear that we face (especially people who have gone through a fat loss or a transformation journey) is gaining weight on holiday or ruining all the progress that you have made so far.

If you are a few months into a healthy lifestyle or new regime — here are a few helpful tips to make sure your efforts aren’t in vain.


1. A salad a day…

One meal a day should be a big salad with some protein element. This will help you get a helping of vegetables for the day and keep the meal relatively low calorie.

2. Your breakfast is in your control

Get some protein in — eggs, salami, Greek yoghurt. Make that the centre of the meal. You know that section we all avoid in the breakfast buffet? The one with the mushrooms and the spinach and the tomato — try to get something from there too. I know the muffins and croissants are awesome, and you’re on holiday, so feel free to get one of those too, but prioritise the protein.

3. Carry a protein shake.

Have 1 daily, preferably before a meal that you know won’t have enough protein in it.

4. Reduce processed foods

Processed foods are often high in calories and low in nutrients. I totally get wanting to try out the local snacks since you are on holiday, so go for them but in limited quantities if possible. When feeling snacky, try to also get in some whole foods such as local fruits, and lean proteins (turkey breast, greek yoghurt).

5. Stay hydrated

Drink plenty of water and avoid sugary drinks, go for the diet counterparts instead.

6. Cocktails and alcohol

My mantra when drinking (especially if you love cocktails) is start with 1, then move on to your alcohol of choice with water/soda/low calorie tonic.


1. Walk, a lot.

Get your steps in daily, and be a tourist in a new place on foot.

2. Workout, if that’s your thing

Check out a local gym to see what it’s like, or get in a quick session in your hotel gym. Working out on holiday is tough and isn’t for everyone, but something is always better than nothing.

3. Sleep as much as you can

It’s your time off, enjoy it.

Remember, a holiday should be a time to relax and recharge, so don’t stress too much about staying perfect with your diet and exercise routine. Just do your best to make healthy choices and enjoy your time away. If you work hard for 40–45 weeks of the year, those 5–7 weeks off won’t affect your progress. Focus on what you can control, not what you can’t.



Sanika Vaid

Everything fitness, nutrition, & wellness. I bust myths & help you improve your habits. Currently running a company that provides coaching solutions for this.