Right, let's talk about something that stresses out almost every single one of my clients at some point: holidays.
I'm Matt, and I've been working as a personal trainer and online personal training coach for years now. And every time someone has a holiday coming up, I get the same panicked message: "Matt, I'm going away for two weeks. Am I going to undo all my progress?"
Short answer? No. Not if you approach it the right way.
Look, I get it. You've been grafting for weeks or even months. You've found your rhythm with training. Your nutrition is finally clicking. And now you're staring down the barrel of all-inclusive buffets, cocktails by the pool, and zero access to your usual gym.
It can feel like a minefield. But here's the thing – holidays don't have to derail your weight loss journey. In fact, with a few smart adjustments, you can enjoy yourself AND come back feeling good about where you're at.
So here are my five honest tips for staying on track while you're away.
1. Shift Your Mindset: Maintenance is the Goal
This might sound counterintuitive, but hear me out.
If you go into your holiday expecting to lose weight, you're setting yourself up for disappointment. And that disappointment often leads to an "oh well, might as well give up completely" attitude.
Instead, aim for maintenance. If you can come back from your holiday at roughly the same weight you left at, that's a WIN. Seriously.
Holidays are meant to be enjoyed. They're a break from normal life. So the pressure of strict calorie tracking and intense training sessions? Leave that at home.
When I work with my online personal training clients, I always frame holidays as a practice in balance. You're not "cheating" on your diet. You're learning how to navigate real-life situations while still respecting your body and your goals.
This mindset shift alone takes so much stress out of the equation.
2. Plan Ahead (Without Being Obsessive)
A little bit of forward thinking goes a long way.
Before you head off, have a quick think about what your days might look like. Are you staying somewhere with a gym? Is there a pool you can swim in? Are there opportunities for walking, hiking, or exploring?
You don't need to map out every single workout. But knowing your options helps you stay active without it feeling like a chore.
The same goes for food. If you know you're going to a big dinner that evening, maybe have a lighter lunch. If the hotel breakfast is a massive buffet situation, fill your plate with protein and veg first before going back for the pastries.
It's not about restriction. It's about making choices that let you enjoy yourself while still feeling good in your body.
One trick I always recommend: eat a small protein-rich snack before heading to a big meal or event. A handful of nuts, some Greek yoghurt, or even just a protein bar. It takes the edge off your hunger so you're not arriving absolutely starving and inhaling the bread basket before the starters even arrive.
3. Prioritise Protein and Vegetables
I bang on about this a lot with my clients, but it's especially important when you're on holiday.
Protein keeps you fuller for longer. It stabilises your blood sugar. And it helps protect the muscle you've been building through your training.
When you're faced with a buffet or a restaurant menu, make protein your first priority. Look for things like grilled chicken, fish, eggs, or lean red meat. Then load up on vegetables and salads.
Once you've got those covered, you've got room to enjoy the other stuff too. Want some chips with your meal? Go for it. Fancy dessert? Have at it.
The difference is you're building your meals around the stuff that actually supports your goals, rather than just grabbing whatever looks good in the moment.
This approach also helps with injury prevention in a roundabout way. Adequate protein intake supports muscle recovery, which means you're less likely to feel stiff and sore if you're doing any physical activity on your trip.
4. Stay Active in Ways That Feel Like Fun
Here's where a lot of people go wrong. They think staying active on holiday means dragging themselves to the hotel gym at 6am every day.
No thanks.
The beauty of being on holiday is that movement can look completely different. And honestly? It should.
Go for long walks along the beach. Swim in the sea or the pool. Rent bikes and explore the local area. Play volleyball with your kids. Dance at the beach bar until midnight.
All of this counts. All of this keeps your body moving and burns calories without feeling like a workout.
As an online personal training coach, I'm a big believer that the best exercise is the exercise you actually enjoy. And holidays are the perfect time to rediscover that. You might even find a new activity you want to bring back into your regular routine.
The goal isn't to replicate your usual training programme. The goal is to keep your body moving in some way, most days. That's it.
If you DO want to do some structured training, bodyweight workouts are your friend. Squats, lunges, press-ups, planks – you can do a solid 20-minute session in your hotel room with zero equipment. I send all my clients a travel-friendly workout plan before they go away, just in case.
5. Watch the Liquid Calories
This is the sneaky one that catches people out.
Alcoholic drinks, fancy coffees, smoothies, fizzy drinks – they all add up fast. And because they're liquid, your brain doesn't register them the same way as food. You can easily consume hundreds of extra calories a day without even realising.
I'm not saying you can't enjoy a few drinks on holiday. That would be ridiculous. But be mindful about it.
A good rule of thumb: alternate alcoholic drinks with water. It keeps you hydrated (especially important in hot climates), slows down your drinking, and reduces overall calorie intake.
And when it comes to other beverages, try to stick with water, sparkling water, or unsweetened tea and coffee as your main drinks. Save the fancy stuff for when you really fancy it, rather than having it with every single meal.
A Quick Note on Coming Back
Here's something I always tell my clients: whatever happens on holiday, don't weigh yourself the day you get back.
Your weight will likely be up due to water retention from travel, different foods, maybe more carbs or salt than usual. It's NOT fat gain. It's temporary.
Give yourself a few days to get back into your normal routine, drink plenty of water, and let things settle. Then check in with the scales if you want to.
The worst thing you can do is panic about a number that doesn't reflect reality and throw yourself into some extreme diet or training plan to "make up for it." That's not healthy. And it's not sustainable.
Final Thoughts
Holidays are part of life. They're meant to be enjoyed, not endured while you white-knuckle your way through every meal.
The fact that you're even thinking about how to stay on track shows you're committed to your goals. And that commitment doesn't disappear just because you're in a different country for a couple of weeks.
Be kind to yourself. Make mostly good choices. Stay active in ways that feel fun. And come back ready to crack on with your usual routine.
If you want support with your weight loss journey – whether you're at home or planning for time away – online personal training might be exactly what you need. Having someone in your corner who understands your goals and can adapt your plan to real life makes all the difference.
Now go enjoy your holiday. You've earned it.
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