Right, let's talk about something that trips up pretty much everyone on a weight loss journey: holidays.
I'm Matt, and as an online personal trainer, I hear this worry ALL the time: "I've got a holiday coming up and I'm terrified I'll undo all my progress." Sound familiar?
Here's the thing. I've been there myself. When I was in the middle of losing 6 stone, I had trips planned and panicked about every single one. Would I fall off the wagon? Would I come back heavier than when I left? Would I have to start from scratch?
Spoiler alert: none of that happened. And it doesn't have to happen to you either.
So let me share what I've learned: both from my own experience and from working with clients through their holidays. Because you absolutely CAN enjoy your time away without derailing your goals.
First Things First: Ditch the "All or Nothing" Mentality
This is the biggest mindset shift you need to make.
Being on holiday doesn't mean your goals disappear. It also doesn't mean you need to be perfect every single day. The sweet spot is somewhere in the middle: adapting your approach rather than abandoning it completely.
Here's a realistic expectation: you probably won't lose weight on holiday. And that's completely fine. The goal is to come back feeling good, maybe maintaining your weight or accepting a tiny gain that'll disappear within a week of being home.
What we're avoiding is that horrible feeling of "I need to start all over again." Trust me, that's so much worse than enjoying a few extra meals out.
Nutrition: Keep It Simple, Not Restrictive
I'm not going to tell you to pack meal prep containers and weigh your food at the hotel buffet. That's not living, is it?
Instead, let's focus on a few easy habits that make a genuine difference:
Prioritise Protein
This is the one thing I tell all my online personal training clients to focus on while travelling. Protein keeps you fuller for longer, helps preserve the muscle you've been building, and naturally crowds out some of the less nutritious options.
At breakfast, go for eggs. At lunch and dinner, look for grilled meat, fish, or legumes. It doesn't need to be complicated: just make protein the star of at least two meals a day.
Stay Hydrated (Seriously)
I know this sounds boring, but dehydration often disguises itself as hunger. Especially in warm climates, you'll be losing more water than usual. Bring a reusable bottle and sip consistently throughout the day.
A good trick: drink a full glass of water before every meal. You'll naturally eat a bit less without feeling deprived.
Be Strategic About Indulgences
Here's my rule: if it's something you can get at home, skip it. If it's a local specialty or something genuinely special, enjoy it properly.
That mediocre hotel croissant? Probably not worth it. That authentic paella from a family-run restaurant in Valencia? Absolutely worth it.
The key is making conscious choices rather than mindlessly eating everything in front of you. Pick your moments, savour them, and move on without guilt.
Movement: Forget the Gym, Explore Instead
One of the best things about holidays is that you can ditch structured workouts entirely and still stay active. In fact, you might move MORE than you do at home.
Walk Everywhere
Set yourself a loose goal of 8,000-10,000 steps daily. When you're exploring a new place, this happens almost automatically. City breaks, beach walks, hiking trails: it all counts.
Walking also helps with that travel bloating we all get from sitting on planes and eating different foods. It keeps everything moving, if you know what I mean.
Try Something New
Swimming in the sea, snorkelling, cycling around a town, dancing at a beach bar: these don't feel like exercise because they're genuinely fun. But they absolutely contribute to your daily activity.
This is also brilliant for injury prevention. Varied movement patterns keep your body adaptable and resilient, which is something we focus on heavily in personal training anyway.
Quick Bodyweight Sessions
If you DO want to do something more structured, keep it simple. I give my clients short bodyweight circuits they can do in their hotel room: no equipment needed. Think squats, lunges, press-ups, and planks. Fifteen minutes is plenty to maintain strength and feel like you've done something.
Check out our beginner's guide to fat loss for some simple movement ideas that work anywhere.
Practical Preparation: Set Yourself Up for Success
A little bit of planning goes a long way. Here's what actually helps:
Pack Smart Snacks
Before you travel, throw some non-perishable options in your bag. Nuts, protein bars, dried fruit: these are lifesavers at airports and during long journeys when the only options are overpriced sandwiches and crisps.
Research Your Destination
Spend ten minutes looking up restaurants near your accommodation. Find a few spots with decent healthy options so you're not making decisions when you're already starving and jet-lagged.
Consider Self-Catering
If you can, book somewhere with a kitchen or kitchenette. Even a basic Airbnb means you can grab some groceries and make breakfast or simple lunches. This gives you way more control over portions and ingredients without feeling like you're on a diet.
If You're on Weight Loss Medication
For those of you using Mounjaro, Wegovy, or similar medications: your holiday routine matters even more.
Keep your dosing schedule consistent (set phone reminders if time zones get confusing). Stay on top of hydration because these medications can make dehydration worse. And don't skip meals thinking you'll "save" calories for later: this usually backfires.
I've written more about maintaining muscle while on Mounjaro if you want specific advice for combining medication with training.
Tracking Progress: Be Kind to Yourself
Here's my advice: don't weigh yourself on holiday. Just don't.
Your weight will fluctuate from heat, salt, different foods, travel stress, and about a hundred other factors that have nothing to do with actual fat gain. Stepping on scales will only stress you out unnecessarily.
Instead, try this: each evening, spend a minute reflecting on your day. How did your food choices make you feel? Did you move your body? Are you sleeping well? No judgement, just observation.
This keeps you connected to your goals without obsessing over numbers.
The Bottom Line
Holidays are meant to be enjoyed. Full stop.
The goal isn't to come back lighter: it's to come back feeling good, having had a brilliant time, and ready to pick up where you left off. That's sustainable weight loss. That's what actually works long-term.
And if you want support building habits that survive real life: including holidays, busy weeks, and everything else that gets thrown at you: that's exactly what online personal training is designed for. We work together to create a plan that fits YOUR life, not some perfect version of it that doesn't exist.
Have a look at what we offer on personal training or check out more tips on the blog.
Now go enjoy your holiday. You've earned it. 🌴
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