How to Maintain Your Diet and Exercise Routine During Vacations

Tips to maintain your diet and exercise routine and avoid weight gain, while still enjoying your vacation.

Trips often lead to significant changes in routine, and this is no different when it comes to diet and exercise. Some people consider it impossible to maintain their diet and exercise routines. But who said you have to completely stick to your diet and workouts? The secret is moderation. Here are some tips to help you stay in shape during vacation trips.

How to Maintain Your Weight During Vacation

First of all, avoid excess. The trip might be short, but depending on how much you overindulge, it can compromise your progress. In the excitement, and with the numerous options available during a trip, it's common to relax your habits and end up gaining a few extra pounds.

However, it is possible to strike a balance so you can enjoy yourself without losing your progress. To do this, you need to enjoy everything in moderation. Don’t overeat or give in to laziness, because eventually, it will catch up to you. With a few small adjustments, you can return home without bringing back those unwanted pounds.

Tips for Maintaining Your Diet Routine

Watch Your Alcohol Consumption

If you choose to drink, opt for beverages with a lower glycemic load, such as wine or gin with spices. Avoid sugary alcoholic drinks, especially those loaded with fruits or condensed milk, and beer, which contains both alcohol and a high amount of carbohydrates.

Skip Fast Food

During trips, take the opportunity to explore the local cuisine. Avoid looking for convenient fast food that doesn’t add much value to your experience.

Avoid Sweets and Fried Foods

These not only contribute to bloating and fat accumulation but also stimulate food cravings.

Be Mindful of Snacking

Those little snacks here and there can cause you to lose track of how much you've eaten, completely throwing off your diet routine.

Don’t Eat Just Because It's Included

When staying at an all-inclusive hotel, it's common to feel like you need to take full advantage of everything. Go ahead and eat, but you don’t have to overstuff yourself to get your money’s worth. Instead, choose healthier options and pay attention to your body’s signals of fullness.

Balance Your Breakfast

Start breakfast with proteins. When you begin your day with an excess of carbohydrates, it can throw off your eating habits for the rest of the day. Choose just one carb option and pair it with a protein. For example, French bread with eggs.

Remember to Eat Fruits

With all the tempting foods during your trip, it’s easy to forget lighter, nutrient-rich options. So, instead of drinking juice, opt for whole fruits. They contain more fiber and will help keep your digestion regular.

Always Carry a Water Bottle

Changes in routine can make you forget to drink water, but ideally, you should drink even more than usual to stay hydrated.

Pack Healthy Snacks

Especially for the journey. Whether you’re traveling by plane or car, the snack options on the road or in airports aren’t always healthy. There are convenient, easy-to-carry snacks like nuts, dried fruits, coconut chips, or provolone chips.

Bring Herbal Teas

Horsetail and hibiscus help reduce fluid retention, while espinheira santa and basil can aid digestion.

Choose One “Off” Meal

Nobody's perfect. Choose one free meal, but pay attention to the quality of the food and try to eat half of what you would normally want.

How to Maintain Your Exercise Routine

In addition to sticking to your diet, staying active is crucial to maintaining motivation and keeping up with exercise. You don’t need to go overboard – just keep your body moving.

Exercising while traveling is a great way to stay on track. After all, how many times have you been committed to your workout routine only to give it up after a trip? Skipping your workouts can be a major setback. On the other hand, staying active helps you retain what you’ve achieved throughout the year and keeps laziness at bay, giving you the energy to fully enjoy your vacation.

Moreover, you don’t need to stay at a hotel with a gym. You can do some exercises in your own room without any equipment, using just your body weight. Focus on high-intensity exercises that burn a lot of calories, such as sit-ups, squats, push-ups, lunges, planks, and even running in place.

Above all, don’t let your diet and exercise routine become a burden. Healthy eating and physical activity should be part of a lifestyle that promotes your physical and emotional well-being. Over time, these habits should feel light and enjoyable as part of your life.