Thirteen Ways to Enjoy Your Vacation While Keeping Your Good Habits

Think back to the last time you were trying to lose weight on vacation. How did it feel for you?

Odds are, I’ve stirred up some uncomfortable emotions. Going on vacation while you’re trying to build healthier habits can feel like you’re being torn in two directions: enjoying your trip, or giving up all the things you love for the sake of making progress. If you let loose, you’ll likely be returning home with more baggage than what you packed in your suitcase. If you restrict too much, you could feel resentful and deprived.

Well, I’m here to tell you: it doesn’t have to be this way. You really can have your cake and eat it too! Below, I’ve put together some strategies to help you have a healthy and fun vacation.

1. Get SMART

First: it’s a good idea to have a plan. Winging it might seem like a great way to give yourself some flexibility, but the reality is a little structure is necessary for having a healthy vacation. The SMART acronym can help you here: it stands for Specific, Measurable, Achievable, Relevant, and Time-bound. An example of a SMART goal would be: “I will go for a half-hour walk at 9 AM on Monday, Wednesday, and Friday”. This goal is specific because I mentioned the type of exercise instead of saying “I will exercise.” I made it measurable by telling you I’ll be walking for a half-hour. It’s achievable because I know I’ll have a half-hour of walking time on those mornings. It’s relevant because I want to build a habit of exercising consistently. And finally, it’s time-bound because I stated the specific time and dates I’ll get it done.

2. Pack some snacks

Pick up some healthy options from a nearby grocery store to bridge the gaps between your more indulgent meals. If you’ve got access to a kitchen, see if you can squeeze in a home-cooking night between your adventures. If you don’t have a full kitchen, stick to pieces of fruit or other non-perishable choices.

3. Hydrate

This one is crucial if you’re going somewhere warm! You’ll need extra water. It can be overwhelming to try to eat well when you’re surrounded by not-so-great choices. Food is also emotional for many of us: if you’re going to a familiar vacation spot, you might have fond memories of visiting the local ice cream stand. Most people don’t have an emotional response to drinking water while on vacation, so a goal of drinking enough water can be a good no-resentment option. Remember to pack a bottle with you so you have easy access throughout the day.

4. Step it up

There’s no better goal to aim for if you’ll be visiting a walking-heavy destination! Theme parks are so great for racking up extra steps. Some easy ways to up your step count include taking the stairs instead of the elevator back to your hotel room, going for a walk around the town after your dinner, or even catching a ghost tour. You get extra points if the tour scares you so much, you end up running out of there!

Getting your steps in is easy when there’s so much to see!

5. Plan your meals

Checking the menus ahead of time is a great way to stick to some good eating habits. You might be swayed in the moment or pressured by those around you if you open the menu at your table. Once you decide what you’re having, don’t even open the menu! Order first so you’re not tempted to back out once you hear everyone else’s choices.

6. Communicate

Let your travel companions in on your plans for your habits. They can help keep you accountable, and they’ll be less likely to tempt you if they know about your goals. Share what would be helpful for you, and what might hinder your progress.

7. Get some rest

Vacations are a great opportunity to catch up on that r&r. Get to bed early, sleep in late, and take some naps! Doing some restful activities counts, too. Take advantage of the spa at your resort or the meditation studio down the road. Make sure you schedule some downtime in the midst of your adventures. It’s tempting to book all your days full of activities, but you might come home feeling more drained than when you left on your trip.

The whole point of taking a vacation is to recharge. Make sure you get some rest.

8. Allow yourself some treats

Restricting the foods you love will cause you to crave those foods even more. Plan ahead and allow yourself a few treats: maybe it’s your favorite doughnut shop or ravioli at a fancy restaurant. To prevent yourself from going overboard, stick to reasonable portions by getting the smaller size (you can always go back for more!). When you choose to indulge, skip any options that you don’t 100% love. And remember: if you don’t like it, you don’t have to finish it. Throwing food away might feel wasteful but if you’re watching your weight, letting go of some extra unwanted calories will pay off down the road. 

9. Find a living room workout

If you’re staying in a location without a gym, build your own bodyweight workout. There are also lots of hotel workout videos out there. Remember that it’s okay if you’re not making progress during your vacation. Even maintenance can be a success!

10. Keep it simple

Avoid setting too many goals. You’ll be less focused on your health while you’re on your trip, so it’s best to choose one or two habits to prioritize.

11. Watch the Drinks

There’s a reason piña coladas taste so good: they’re full of sugar! It’s absolutely okay to enjoy some drinks, but setting a limit can help you stay on target. If it’s going to be a drinking-heavy night, opt for lighter options like sangria or spritzers. Besides, your future self will be grateful if you’re not hungover.

Mixed alcoholic drinks contain lots of sugar and added calories. Opt for lighter options when you can!

12. Make it easy

There’s no shame in choosing to work on something you know you can achieve! If you’re confident you’ll be hitting 10,000 steps a day whether or not you try, it’s okay to set this as your goal. Choosing the low-hanging fruit is a great idea if you’re feeling overwhelmed by maintaining your habits, or if you’d rather not set a bunch of health-related limits.

 13. Be kind to yourself

If you did even a tiny bit better than you would have in the past, pat yourself on the back! However, if things don’t go as planned, let it go. You’ll find it far easier to get back to your normal at-home routine if you aren’t sulking over how things didn’t go your way. We learn far more from failures than success--and while letting go of your habits on vacation doesn’t mean you’ve failed, I’m betting you’ve learned some lessons. Ask yourself what worked and what didn’t and use that information to develop a plan for next time.

Self-compassion is the most important habit of them all.