So you've booked the holiday. The flights are sorted, the hotel looks incredible, and now there's that familiar thought creeping in: "I want to feel good by the pool."
I'm Matt, and as a personal trainer who's helped countless clients prepare for holidays, weddings, and big life events, I completely get it. That desire to feel confident in your own skin when you're away isn't vanity , it's about actually enjoying yourself without constantly tugging at your t-shirt or avoiding photos.
But here's the thing. The approach you take matters enormously. Crash diets and punishing workout regimes might promise quick results, but they usually leave you exhausted, hungry, and back at square one within weeks of returning home.
Let me show you a better way.
Why Slow and Steady Actually Wins
I know it's not what you want to hear when your holiday is 8 weeks away. But sustainable weight loss , the kind that sticks , happens at roughly 0.5 to 1kg per week. That means in a realistic 12-week window, you could safely lose between 5-10% of your body weight.
More importantly, you'll actually keep it off.
The problem with aggressive dieting is that your body fights back. Slash your calories too dramatically and your metabolism slows down, your energy tanks, and you become irritable and obsessed with food. Not exactly the vibe you want on a beach in Portugal.
When I work with clients through online personal training, we focus on building habits that feel manageable. Small, consistent changes beat dramatic overhauls every single time. And the bonus? You arrive at your holiday feeling energised rather than depleted.
Nutrition vs. Training: What Actually Matters Most?
This is probably the question I get asked most often. And honestly, the answer is both , but not in equal measure.
If I had to put a number on it, I'd say fat loss is about 70% nutrition and 30% training. You simply cannot out-train a poor diet. Trust me, I've watched people try.
Here's what actually works:
Creating a calorie deficit that doesn't make you miserable
A calorie deficit just means eating slightly fewer calories than your body burns. The key word is "slightly." We're talking about a 300-500 calorie reduction, not starving yourself.
Practical ways to do this include:
- Slightly smaller portions at meals (you'd be surprised how little difference you notice)
- Swapping calorie-dense snacks for high-volume, lower-calorie options
- Being mindful of liquid calories , that morning latte and evening glass of wine add up quickly
Prioritising protein
Protein keeps you fuller for longer, helps preserve muscle mass while you're in a deficit, and actually requires more energy to digest than carbs or fats. Aim for a palm-sized portion at each meal.
Good sources include chicken, fish, eggs, Greek yoghurt, legumes, and tofu. Nothing fancy required.
Forgetting about 'fat burning' foods
I hate to break it to you, but that celery isn't burning fat. Neither is green tea, apple cider vinegar, or whatever else the internet is pushing this week. These foods might have minor benefits, but they're not going to transform your body.
What transforms your body is consistent, sustainable habits. Full stop.
The Training Side of Things
While nutrition drives fat loss, training is what shapes your body and keeps your metabolism healthy. And for holiday prep, I always recommend a combination approach.
Resistance training
This is non-negotiable. Lifting weights (or using your bodyweight) builds lean muscle, which boosts your metabolism even when you're lounging by the pool. It also creates that "toned" look most people are after.
You don't need to live in the gym. Two to three sessions per week, focusing on compound movements like squats, deadlifts, rows, and presses, will do the job brilliantly.
Cardiovascular exercise
Cardio burns calories and improves your heart health. But here's the secret , it doesn't have to be running on a treadmill staring at a wall. Walking, cycling, swimming, dancing… pick something you actually enjoy.
The NHS recommends 150 minutes of moderate aerobic activity per week. That's basically 30 minutes, five times a week. Completely doable.
Injury prevention
This might seem like an odd thing to mention in a weight loss article, but hear me out. Nothing derails progress faster than getting injured. I've seen it happen so many times , someone goes too hard, too fast, pulls something, and then they're out for weeks.
As a personal trainer, injury prevention is always built into my programmes. Proper warm-ups, appropriate progression, and recovery time aren't optional extras. They're what keep you training consistently.
Why Your Scale Weight is Lying to You
Right, this is important. Please don't become obsessed with the number on the scale.
Your weight fluctuates daily based on:
- How much water you've drunk
- What you ate yesterday (salty food = water retention)
- Where you are in your menstrual cycle (if applicable)
- Whether you've been to the bathroom
- Your stress levels
I've had clients gain 2kg overnight despite being in a calorie deficit all week. It's water. It's not fat. But if you're only measuring success by the scale, that number can absolutely destroy your motivation.
Better markers of progress include:
- How your clothes fit
- Progress photos (take them monthly)
- Energy levels
- Strength improvements in the gym
- Sleep quality
Staying on Track While You're Actually Away
Here's something most holiday prep guides don't mention: what happens when you're actually on holiday?
My advice? Enjoy yourself. Seriously.
One or two weeks of relaxed eating won't undo months of good work. But if you want to stay roughly on track without being that person counting macros at the all-inclusive buffet, here are some simple strategies:
- Stay active. Walk everywhere, swim, hire bikes. Movement doesn't have to mean gym sessions.
- Eat until satisfied, not stuffed. The food will still be there tomorrow.
- Prioritise protein at meals : it helps balance out the inevitable extra carbs and treats.
- Stay hydrated. Especially if you're drinking alcohol. Your body will thank you.
- Don't skip meals thinking you'll "save" calories for later. This usually backfires spectacularly.
The goal is to come back feeling good : not guilty, bloated, and desperate to "get back on track."
The Accountability Factor
I'll be honest with you. Most people who attempt weight loss alone don't succeed long-term. It's not about willpower or wanting it badly enough. It's about having support, structure, and someone to answer to.
Research consistently shows that people who work with a personal trainer achieve significantly better results than those going it alone. And with online personal training, you don't even need to live locally to get that support.
Having someone check in on your progress, adjust your programme when needed, and keep you motivated when life gets busy : that's what makes the difference between "I'll start again Monday" and actually hitting your goals.
Your Starting Point
If your holiday is coming up and you want to feel confident, here's what I'd suggest:
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Set a realistic goal. Not "lose 2 stone in 6 weeks" but something achievable that won't wreck your relationship with food.
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Get your nutrition dialled in. Moderate calorie deficit, plenty of protein, foods you actually enjoy.
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Train consistently. A mix of resistance and cardio, at least 3-4 times per week.
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Prioritise sleep and stress management. These directly impact your hormones and ability to lose fat.
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Get support. Whether that's a training partner, an online community, or working with a personal trainer.
If you're just starting out and feeling overwhelmed, I've written a beginner's guide to fat loss that breaks everything down step by step.
The best time to start was weeks ago. The second best time is today. Your holiday self will thank you.
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