I'm Matt, and as a personal trainer who works with people on their weight loss journeys, I hear this question ALL the time: "I've got a holiday coming up, should I just write off my progress?"
The short answer? Absolutely not.
Look, I get it. You've been putting in the work. You've been consistent. And now you're worried that two weeks in Spain or a city break in Rome is going to undo everything. But here's the thing, travel doesn't have to derail your progress. It just requires a slight shift in approach.
This is part three of my weight loss series, and honestly, it might be the most practical one yet. Because let's face it, life doesn't stop for your fitness goals. Holidays happen. Work trips happen. And you need strategies that work in the real world, not just in a perfect bubble.
First Things First: Adjust Your Expectations
Before you even pack your bags, let's have a little chat about mindset.
If you're expecting to continue losing weight at the same rate while on holiday, you're setting yourself up for disappointment. And that disappointment can spiral into an "I've ruined everything" mentality that does way more damage than the holiday itself.
So here's what I tell my online personal training clients: aim to maintain, not lose.
That's it. If you come back from a two-week holiday at roughly the same weight you left at, that's a WIN. If you gain a pound or two? That's still pretty good going. Most of that will likely be water retention from the flight, different foods, and maybe a bit more salt than usual.
Consistency over perfection. That's the mantra. Your habits matter more than daily scale fluctuations.
Plan Your Eating Strategy (Without Being Boring)
Right, let's get practical. Because this isn't about avoiding all the local cuisine or sitting in a restaurant ordering plain chicken and broccoli while everyone else enjoys themselves.
Eat In Once a Day
This is probably my favourite tip. If you can control just ONE meal a day, you're already ahead of the game.
Pack some breakfast options, things like protein bars, instant oatmeal, or grab some fresh fruit from a local market. Most hotel rooms have at least a small fridge these days. Breakfast is the easiest meal to keep simple, and it saves you money too.
Pack Non-Perishable Snacks
Airports are notorious for overpriced, nutritionally questionable food. So take control. Chuck some dried fruit, nuts, or protein bars in your hand luggage. They're portable, they keep you full, and they stop you impulse-buying that massive Toblerone at duty-free.
Protein bars especially are brilliant for travel. Solid balance of protein, carbs, and healthy fats, and they don't need refrigeration.
Focus on Protein at Meals
When you're eating out, make protein the star of the show. Grilled meats, fish, eggs, legumes, these keep you satisfied and support your weight management goals. You can still have the pasta or the local speciality. Just build your meal around protein first.
Watch the Liquid Calories
This one catches people out. Those poolside cocktails and fizzy drinks add up FAST. I'm not saying don't enjoy a drink on holiday, that would be unrealistic. But maybe swap a couple of those sugary drinks for water with lemon, sparkling water, or unsweetened iced tea.
Your body will thank you, and so will your head the next morning.
Stay Active Without Stepping Foot in a Hotel Gym
Here's a secret that most people forget: you don't need a gym to stay active on holiday.
Think about it. When you're travelling, you're probably walking WAY more than you do at home. Exploring a new city, wandering around markets, hiking to scenic viewpoints, swimming in the sea, it all counts.
Set yourself a loose step goal. Something like 8,000-10,000 steps a day. You'll hit that easily most days just through normal holiday activities. And honestly? That's probably more movement than your average desk-bound day at home.
If you want to throw in some resistance work, you don't need equipment. Bodyweight exercises in your hotel room work perfectly:
- Squats
- Lunges
- Press-ups
- Glute bridges
- Planks
Ten to fifteen minutes a few times during your trip is enough to maintain muscle and keep your metabolism ticking over. Plus, a bit of movement first thing can actually help with injury prevention, keeping your body mobile after long flights or car journeys.
The key is making movement enjoyable. Explore on foot. Take the stairs instead of the lift. Swim in the pool. It doesn't have to feel like "exercise."
Practical Logistics That Make Life Easier
A bit of planning goes a long way. Here are some things I recommend:
Book Accommodation With Kitchen Access
When possible, choose somewhere with a fridge or even a small kitchen. Airbnbs are great for this. Being able to buy groceries and prepare at least some meals gives you control over portions and ingredients.
Research Restaurants Ahead of Time
Before you arrive, have a quick look at what's nearby. Ask the hotel concierge or check Google Maps for restaurants with healthier options. You don't need to plan every meal, just know you've got some good choices available.
Stay Hydrated
Bring a reusable water bottle and keep sipping throughout the day. This is especially important in warm climates. Dehydration can easily be mistaken for hunger, leading to unnecessary snacking. Plus, staying hydrated supports your overall weight loss efforts.
Don't Skip Meals
This might sound counterintuitive, but skipping meals usually backfires. You get overly hungry, make poor choices, and end up eating more later. Regular eating patterns keep your energy stable and help you make better decisions.
Balance Enjoyment With Mindfulness
Now for the important bit. This is your HOLIDAY. You're supposed to enjoy it.
Try the local cuisine. Have the gelato in Italy. Eat the croissant in Paris. The goal here isn't avoidance, it's balance.
What I encourage my clients to do is choose their indulgences wisely. Ask yourself: is this genuinely worth it? If the answer is yes, enjoy it properly. Savour it. Don't inhale it while scrolling your phone. Actually taste it.
The mindless eating is what gets people into trouble. Picking at the hotel buffet just because it's there. Finishing every bread basket out of habit. Eating dessert even when you're already full.
Be intentional. Choose what matters to you and skip what doesn't.
Coming Home Without the Guilt
Here's the final piece of the puzzle. When you get home, don't panic if the scale has shifted slightly. Water weight from flying, different time zones, and a change in routine can all cause temporary fluctuations.
Get back to your normal habits straight away. Don't punish yourself with extreme restriction. Just return to what was working before.
If you've maintained your weight or only gained a small amount, you've done brilliantly. And even if it's a bit more than that? It's recoverable. One holiday doesn't undo months of progress.
This is a marathon, not a sprint. Which, coincidentally, is exactly what I talk about in the first post of this series on sustainable weight loss.
Need Help Staying on Track?
If you're finding it tricky to balance travel, work, and your fitness goals, that's exactly what online personal training is designed for. We can build a flexible approach that works around YOUR life: holidays included.
Drop me a message through the Muscles Matter website and let's have a chat about what you're working towards.
Safe travels, and remember( progress, not perfection.)
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