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How to Stay Healthy While on Holiday: The Ultimate Guide



How to Stay Healthy (and Even Lose Weight) While on Holiday: The Ultimate Guide


This photo above was taken on holiday in Bali on my way to starting a new life in New Zealand. I was running the Auckland marathon 3 days after I landed. Terrible planning I know! I hate running in the heat and if anyone has been to Bali you'll know the roads (and their occupants) don't make for an easy run.


I didn't run. I drank cocktails and (lots of) beer. But I did a few other things too. I did a LOT of surfing, yoga, walking and I chose absolutely delicious and healthy food. My (fasted) marathon went exceedingly well and I'll be sharing my tips on training over the coming weeks... but so, how do you do it? Go on holiday and enjoy it, without writing yourself off?


Let's dive in (pardon the pun...) How to Stay Healthy While on Holiday: The Ultimate Guide


Why is going on holiday such a challenge?


Going on holiday is a time for new experiences, relaxation, and plenty of exploration. Most of us switch our brains off. It's no secret that holidays often involve indulgence, with delicious food, drinks, and desserts aplenty. However, what if we could flip the script and use our vacations as an opportunity to reset from our usual routines, stay healthy, and even shed a few pounds?


Ditch the write off mentality, remember that you have full responsibility around how you move and what you put in your mouth.... welcome to the game of having fun and having no regrets. If you're anything like me, you'll enjoy it!


Welcome to Amy's holiday health challenge!


Here's a packing list of tips to keep you on track:


1. Play The Game Of Holiday...

Why not set some exciting goals specifically for your holiday? These goals may be different from your regular fitness objectives. For example, make it a mission to move every morning, whether it's a brisk walk on the beach, a morning swim, or a quick yoga session. Embrace the joy of exploring your holiday destination on foot. This will not only keep you active but also allow you to soak in the beauty of the surroundings.


2. Ditch the 'Write Off' Mentality

It's essential to relax and indulge on vacation, but avoid the 'write off' mentality. One night of overindulgence can lead to fatigue and sluggishness the next day, setting off a chain reaction of more unhealthy choices. Instead, adopt a balanced approach. Enjoy your favourite holiday treats, but in moderation.


Remember, it's about savouring the experience, not overindulging. For me, in Europe, when holidays or should I say work trips abroad were frequent, it became a bit of a game. My goal? To have as much fun as possible, without writing off my health.



Running in Croatia - where it was hot, the work days were long and dinners enormous, social and often with clients. Morning exercise and naturally fasting during the day (often until 3-4pm) kept me feeling good and meant I REALLY enjoyed our evening meals.


3. Start with the Healthy Options

When faced with tempting spreads of delicious food, start with the healthier options first. Fill your plate with veggies, meat, and cheese before diving into the sugary sauces, crackers, and chips. By starting on a healthy note, you'll feel more satisfied and less likely to overindulge in the less nutritious options.

4. Keep Up the Active Lifestyle

Maintain some form of physical activity during your holiday. Morning exercise is a fantastic way to kickstart your day and boost your metabolism for hours to come. Whether it's a sunrise jog, beach volleyball, or a fun dance class, getting moving early will set a positive tone for the rest of your day.


5. Explore the Local Cuisine Mindfully

Holidays offer an excellent opportunity to try new, delicious foods. Instead of mindlessly devouring everything in sight, approach each meal with mindfulness. Savour the flavours, textures, and aromas of the local cuisine. Opt for smaller portions to enjoy a variety of dishes without overindulging. Go back to our guide on eating out to get some hacks. But my advice is to keep it simple. Order a savoury breakfast, hold the toast, swap your chips for salad and ask them to hold the bun/rice/pasta if it's relevant.




6. Stay Hydrated

In the midst of all the excitement, it's easy to forget to drink enough water. Stay hydrated throughout your holiday, as it helps regulate appetite and keeps you feeling energised and refreshed. Take a water bottle with you, or make sure you buy a bottle to take with you everywhere you go. Another trick? Order a sparkling or soda water with your boozy drinks. Expensive? Maybe. But I'm a shocker for never touching the tap water when there is a beer or wine in front of me. For me sparkling water is somehow more appealing.


7. Plan Active Excursions

Incorporate active excursions into your holiday itinerary. Go hiking, biking, snorkelling, or kayaking – whatever suits your interests and the destination. Not only will you burn calories, but you'll also create unforgettable memories. Book in a surf lesson, or just find a walk and relish the views. Actively planning activity into your day ahead of time can be a game changer.

8. Choose Low Sugar Forms Of Alcohol

Pina Coladas, Rum milkshakes - they all sound so appealing. Well not to me haha. My top tips are to stick to a dry wine which has low residual sugar. Opt for something like a margarita which is simply tequila, cointreau and lime juice (not half a bucket of sugar like a mojito for example). In turn, try not to combine alcohol with a carb heavy or sugary meal or snacks. Alcohol provides our body an additional fuel source that has to be burnt first. If we add sugar on top of this we're doing ourselves a double disservice.





9. Get Enough Sleep

A good night's sleep is essential for overall well-being and maintaining a healthy weight. Aim for at least 7-9 hours of quality sleep each night to feel refreshed and ready for the day's adventures.


Remember, holidays should be a time of joy and rejuvenation. Embrace the opportunity to nourish your body with healthy choices while enjoying all the delights your destination has to offer. With a mindful approach, you can return home feeling energised, happy, and maybe even a little lighter than when you left.


More free resources. Like to listen? Check out the Lifestyle Design Secrets Podcast on Apple Podcasts & Spotify below.




Any questions on this topic, please do let me know.


For Health Hacks, Tips & Recipes Follow

@amysfitnessandnutrition








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