Staying healthy on your holidays: keeping the weight off while away

Posted on August 2, 2022 by Sally-Anne Turner

Many people embark on a weight loss journey to feel more confident in the summer months and show off a newer, slimmer self. The anticipation of summer holidays often serves as a powerful motivator for those looking to improve their health and wellbeing. Whether you're planning a beach getaway, a city break exploring European destinations, or a staycation in the UK, the desire to feel comfortable and confident in lighter clothing and swimwear is completely natural and understandable.

But if you're not yet confident enough to bare all on the beach, the temptations of the holiday can make you feel worse. All-inclusive buffets, sunset cocktails, and eating out regularly: there are enticing traps everywhere you look. Staying healthy on your holidays is such a tricky thing to do, but with support and motivation, it's definitely not impossible! The reality is that holidays present unique challenges that aren't present in your normal routine at home. Your regular meal times might be disrupted, your access to your usual healthy foods may be limited, and the social pressure to indulge can feel overwhelming. Many people find that they gain several pounds during a typical week-long holiday, which can undo weeks or even months of dedicated effort towards their weight loss goals.

The psychological impact of holiday weight gain shouldn't be underestimated either. Returning home to find that your clothes fit more tightly or that the scales have crept up can be deeply demoralising, potentially derailing your entire weight loss journey. This is particularly challenging for those who have been working with medical weight loss programmes and have made significant progress. The fear of undoing all that hard work can actually prevent some people from fully enjoying their well-deserved break, creating unnecessary stress and anxiety during what should be a relaxing time.

So, if you're trying to get fit and healthy even while you're away, we've put together 10 top tips to stay on track with your weight loss journey on holiday. These strategies are based on our 18 years of experience supporting over 100,000 patients across the UK through their weight management journeys. At Bodyline Clinic, we understand that sustainable weight loss isn't about perfection – it's about finding a balanced approach that allows you to enjoy life's pleasures whilst still making progress towards your health goals. Our specialist weight loss nurses have worked with countless patients who have successfully navigated holidays without compromising their results, and we're sharing their most effective strategies with you.

1. Drink plenty of cold water Staying hydrated is vital for losing or maintaining weight loss. Not only can it fill you up when you're craving a snack, but drinking 3 L of cold water a day boosts your metabolism, allowing you to burn more calories! This is particularly important when you're on holiday in warmer climates, where dehydration can occur more rapidly than you might expect. When your body is dehydrated, it can actually slow down your metabolism and make you feel hungrier, leading to unnecessary snacking and overeating.
2. Water plays a crucial role in virtually every bodily function, including the breakdown and metabolism of fat. When you're properly hydrated, your body is more efficient at processing the foods you eat and converting stored fat into energy. Additionally, drinking water before meals can help you feel fuller, naturally reducing the amount of food you consume. Many people mistake thirst for hunger, reaching for snacks when their body is actually crying out for hydration. This is especially common in hot holiday destinations where you're losing more fluids through perspiration.
3. Consider carrying a reusable water bottle with you throughout your holiday. Many airports and tourist destinations now have water refill stations, making it easy to stay hydrated without constantly purchasing bottled water. If you find plain water boring, try infusing it with fresh lemon, lime, cucumber, or mint for a refreshing twist that adds flavour without calories. Herbal teas served cold can also be an excellent alternative. At Bodyline Clinic, we recommend to all our patients on weight loss injection programmes that adequate hydration is essential for optimal results, and this principle is just as important when you're away from home.
4. Limit your carb intake Carbohydrates can really hinder your weight loss journey due to their high sugar levels. Limiting the amount of simple carbohydrates you eat – so white pasta, white bread, and rice – will help you to keep your blood sugar levels down, making you less likely to crave sugar and snack. This doesn't mean you need to avoid carbohydrates entirely – they're an important source of energy, especially if you're being active on holiday. The key is understanding the difference between simple and complex carbohydrates and making smarter choices.
5. Simple carbohydrates, found in white bread, pastries, sugary drinks, and many processed foods, are quickly broken down by your body, causing rapid spikes in blood sugar followed by crashes that leave you feeling hungry and tired. These blood sugar fluctuations can trigger intense cravings for more sugary foods, creating a vicious cycle that makes it incredibly difficult to maintain your weight loss progress. On holiday, these simple carbs are often the most readily available and tempting options – think continental breakfast pastries, poolside ice cream, and restaurant bread baskets.
6. Instead, opt for complex carbohydrates when you do eat carbs. Choose whole grain bread, brown rice, quinoa, and sweet potatoes. These foods are digested more slowly, providing sustained energy without the dramatic blood sugar spikes. They're also typically higher in fibre, which helps you feel fuller for longer. Many holiday destinations offer wonderful local vegetables and legumes that can provide healthy carbohydrates alongside important nutrients. Greek salads with chickpeas, Spanish dishes with beans, or Asian cuisine with plenty of vegetables can all provide satisfying meals without derailing your progress.
7. For patients using Mounjaro weight loss injections or other GLP-1 medications, managing carbohydrate intake becomes even more important. These medications work by regulating blood sugar levels and reducing appetite, and combining them with a lower-carb approach can enhance results significantly. If you're on a medical weight loss programme, maintaining your dietary approach whilst on holiday will help you continue seeing progress rather than simply maintaining your current weight.
8. Think about your appetite If you find yourself eating excessively, you may benefit from starting a medical weight loss journey with Bodyline. We offer fully supported bespoke medical weight loss services, made to fit around your lifestyle, while you're on your holidays or at home! With 18 years of experience and over 100,000 success stories, we are experts in helping you achieve the results you want. Get in touch by calling 0800 995 6036 or filling in an online contact form.
9. Understanding your appetite and the signals your body sends is fundamental to successful weight management. Many people struggle to distinguish between genuine physical hunger and other triggers for eating, such as boredom, stress, social pressure, or simply the sight and smell of tempting food. On holiday, these non-hunger triggers can be amplified significantly. You might eat because it's included in your all-inclusive package, because everyone else is eating, or because you don't want to miss out on trying local specialities.
10. At Bodyline Clinic, our range of weight loss treatments includes prescription medications that work by helping to regulate appetite at a physiological level. Treatments like Wegovy, Mounjaro, and Phentermine work through different mechanisms to reduce hunger signals and help you feel satisfied with smaller portions. These aren't simply appetite suppressants – they work with your body's natural hormone systems to restore normal appetite regulation that may have become disrupted over years of dieting or metabolic changes.
11. For many of our patients, starting a medical weight loss programme before a holiday provides the confidence and control they need to enjoy their break without anxiety about food. The medications help remove the constant mental chatter about food – what we call "food noise" – allowing you to be present and enjoy your holiday rather than obsessing over every meal. Our programmes are available through seven clinics across the Northwest of England, including locations in Birkenhead, Liverpool, Manchester, St Helens, Stockport, Stoke-on-Trent, and Warrington, as well as through convenient online consultations for patients anywhere in the UK.
12. What sets Bodyline apart is our comprehensive, nurse-led support throughout your journey. We don't just prescribe medication and send you on your way. Our specialist weight loss nurses provide ongoing guidance, monitor your progress, adjust your treatment as needed, and offer practical advice for situations like holidays. If you're planning a trip, we can work with you to ensure you have adequate supplies of your medication and provide specific strategies for managing your treatment whilst away. Book a consultation at Bodyline Clinic to discuss how our medical weight loss programmes can help you achieve lasting results.
13. Treat yourself, but track yourself. Holidays are about enjoyment, celebrations, and special memories. We wouldn't want you to miss out on too much. Studies show that dieters have a better success of weight loss when they are not overly restricted by rules. So be sure to indulge a little – just keep track of your indulging to ensure you remain in a calorie deficit and stay healthy on your holidays!
14. The concept of flexible dieting or "treating yourself mindfully" is crucial for long-term weight management success. Overly restrictive approaches that forbid all treats or indulgences are not only miserable but also unsustainable. They often lead to a restricted-binge cycle where periods of strict control are followed by episodes of uncontrolled eating. This pattern is psychologically damaging and can actually make weight loss harder in the long run. On holiday, attempting to be "perfect" with your eating is likely to create stress and resentment, potentially ruining your enjoyment of what should be a relaxing break.
15. Instead, adopt a balanced approach where you plan for treats and account for them in your overall intake. If you know you want to enjoy a special dinner at a nice restaurant, perhaps eat lighter earlier in the day. If you're trying the local gelato, enjoy a small portion mindfully rather than denying yourself completely or eating a huge serving with guilt. The key is consciousness and control rather than complete restriction. Using a food tracking app on your phone can be incredibly helpful for maintaining awareness without being overly rigid.
16. Many of our patients at Bodyline find that their weight loss injections actually make this balanced approach much easier. When your appetite is properly regulated, you naturally feel satisfied with smaller portions of treat foods. You can enjoy a few bites of dessert and feel genuinely content rather than fighting cravings for more. This allows you to participate fully in holiday experiences – trying local cuisine, enjoying celebratory meals with family – without the anxiety that you're sabotaging your progress. The medications work with your willpower rather than requiring superhuman restraint.
17. Remember that weight loss is not a linear process, and a week of holiday eating may result in a small gain or maintenance rather than continued loss. This is completely acceptable and normal. What matters is getting back on track when you return home rather than allowing a holiday to trigger a complete abandonment of your healthy habits. Our nurses often remind patients that it's what you do most of the time that matters, not what you do occasionally. A week of holiday eating in the context of months of healthy habits will have minimal long-term impact on your overall progress.
18. Keep movingTempting though flopping by the pool can be, an important element of a successful weight loss journey is high activity levels and plenty of exercise. Whether it's going for a long walk on the beach, or playing rounders with your family on the campsite – ensure you are not stationery for the entire vacation.
19. Physical activity on holiday doesn't need to mean grinding gym sessions or punishing runs in the heat. In fact, one of the joys of being on holiday is the opportunity to be active in ways that feel like fun rather than exercise. Walking is one of the most underrated forms of physical activity, yet it's incredibly effective for weight management and overall health. Exploring a new city on foot, walking along the beach, hiking in beautiful countryside, or simply strolling around your resort can burn significant calories whilst allowing you to truly experience your destination.
20. Consider the activities that are naturally part of many holidays: swimming in the sea or pool, playing beach games with children, cycling to explore local areas, dancing in the evening, or water sports like kayaking or paddleboarding. These activities can burn hundreds of calories whilst being genuinely enjoyable rather than feeling like a chore. Many people find they're naturally more active on holiday than in their normal routine, simply because they're not sitting at a desk all day or commuting by car.
21. If you're someone who follows a regular exercise routine at home, you might worry about maintaining it whilst away. Whilst it's fine to be more relaxed on holiday, completely abandoning all activity can make it harder to get back into your routine when you return. Many hotels now have fitness facilities, or you could follow a bodyweight workout routine in your room. Even 15-20 minutes of exercise can help you maintain your fitness levels and provide a psychological boost, reminding you of your commitment to your health goals.
22. For patients on medical weight loss programmes at Bodyline, we always emphasise that movement is medicine. Regular physical activity enhances the effects of weight loss medications, improves mood, boosts energy levels, and helps maintain muscle mass during weight loss. It's also crucial for long-term weight maintenance. The habits you build around movement during your weight loss journey, including how you stay active on holiday, will serve you well for life. Our specialist nurses can provide personalised advice on incorporating activity into your holiday plans in ways that suit your fitness level and preferences.
23. Better breakfastsBegin your day with high protein breakfasts to curb snacking and cravings later in the day. Protein is key in losing and maintaining your weight, so increase your protein intake and boost your chances of success!
24. The importance of a protein-rich breakfast cannot be overstated, particularly when you're trying to manage your weight on holiday. Protein is the most satiating macronutrient, meaning it keeps you feeling fuller for longer than carbohydrates or fats. When you start your day with adequate protein, you're much less likely to experience mid-morning hunger pangs or reach for sugary snacks. This is especially valuable on holiday when tempting foods are constantly available and you might not have control over meal timing.
25. Unfortunately, many holiday breakfast options are heavily carbohydrate-based. Continental breakfasts typically feature pastries, croissants, white bread, and sugary cereals – all foods that will spike your blood sugar and leave you hungry again within a couple of hours. If you're staying in a hotel with a buffet breakfast, look for protein sources like eggs (scrambled, boiled, or omelettes), Greek yoghurt, cottage cheese, ham, smoked salmon, or nuts. Even adding a couple of hard-boiled eggs to your plate can significantly increase the satiety value of your breakfast.
26. For self-catering holidays, stock your accommodation with protein-rich breakfast options. Eggs are versatile and can be prepared quickly in numerous ways. Greek yoghurt with berries and a sprinkle of nuts makes an excellent breakfast that's high in protein and low in sugar. Protein shakes or smoothies can be a convenient option if you're rushing out for morning activities. Some of our patients at Bodyline Clinic find that preparing their own breakfast, even on holiday, gives them better control over their nutrition and sets a positive tone for the day.
27. The benefits of a high-protein breakfast extend beyond just appetite control. Protein requires more energy to digest than other macronutrients, slightly boosting your metabolism through what's called the thermic effect of food. It also helps preserve muscle mass during weight loss, which is crucial for maintaining a healthy metabolism. For patients using weight loss medications, adequate protein intake is particularly important as it ensures that the weight you're losing is primarily fat rather than valuable muscle tissue.
28. Use the poolDon't just lie beside it! Leisurely swimming in the pool can burn up to 575 calories in just one hour. Jump in the pool with your kids and do some lengths up and down for 20-30 minutes, once you get out and feel how hungry you are you'll realise how much energy you're burning!
29. Swimming is one of the most effective forms of exercise for weight loss and overall fitness, yet it's often overlooked in favour of simply lounging poolside. The beauty of swimming is that it provides a full-body workout whilst being low-impact, making it suitable for people of all fitness levels and particularly beneficial for those carrying extra weight or dealing with joint problems. The water supports your body weight, reducing stress on joints and bones whilst still providing excellent resistance for building strength and burning calories.
30. The calorie burn from swimming varies depending on your weight, the stroke you use, and your intensity level, but even gentle swimming can be highly effective. Breaststroke at a moderate pace burns approximately 400-500 calories per hour for an average adult, whilst more vigorous strokes like front crawl or butterfly can burn even more. What's particularly appealing about swimming on holiday is that it doesn't feel like exercise – it's a refreshing, enjoyable activity that helps you cool down whilst providing significant fitness benefits.
31. If you're not a confident swimmer or find lengths boring, there are plenty of other ways to be active in the pool. Water aerobics or aqua jogging can be surprisingly challenging whilst being fun and social. Playing active games with children – throwing a ball, racing, or playing water volleyball – keeps everyone entertained whilst burning calories. Even simply walking or jogging in waist-deep water provides excellent resistance training for your legs and core muscles. The key is to spend time actually in the water being active rather than just sitting on the edge.
32. For many of our patients at Bodyline Clinic, swimming becomes a favourite form of exercise during their weight loss journey. It's particularly popular with those who feel self-conscious about exercising in public or who find other forms of exercise uncomfortable due to their weight. The pool provides a private, supportive environment where you can work out without feeling judged. If you're on holiday and have access to a pool, take full advantage of this wonderful resource. Even 20-30 minutes of swimming or water-based activity each day can make a significant difference to your calorie expenditure and help offset any extra food you're consuming.
33. Salads galoreSummer salads are delicious, nutritious, and perfect for a weight loss journey. High in fibre, vitamins, and minerals, a big healthy salad with lots of protein will keep you on track and fuller for longer.
34. Salads often get a bad reputation as boring "diet food," but this couldn't be further from the truth when they're constructed properly. A well-made salad can be one of the most satisfying, flavourful, and nutritious meals you can eat, particularly on holiday in warm weather when heavy meals can feel uncomfortable. The key to a satisfying salad is ensuring it contains adequate protein, healthy fats, and a variety of textures and flavours rather than just being a pile of lettuce leaves.
35. Start with a base of leafy greens – the darker and more varied, the better. Spinach, rocket, watercress, and mixed leaves provide different nutrients and flavours. Add plenty of colourful vegetables like tomatoes, peppers, cucumbers, radishes, and grated carrots. These provide fibre, vitamins, and minerals whilst adding minimal calories. The real game-changer is adding substantial protein: grilled chicken, fish, prawns, hard-boiled eggs, chickpeas, beans, or cheese can transform a side salad into a complete meal that will keep you satisfied for hours.
36. Don't forget healthy fats, which are crucial for nutrient absorption and satiety. A small amount of olive oil, avocado, nuts, or seeds adds richness and helps you feel truly satisfied. Be cautious with shop-bought dressings, which are often loaded with sugar and unhealthy fats. A simple dressing of olive oil, lemon juice, and herbs is far healthier and allows the natural flavours of your ingredients to shine. Many Mediterranean destinations offer spectacular salads featuring local ingredients – Greek salad with feta, Italian caprese, or Spanish ensalada mixta can all be excellent choices.
37. At restaurants, don't be afraid to customise salads to meet your needs. Ask for dressing on the side so you can control the amount, request extra protein, or swap out high-calorie ingredients for healthier alternatives. Many of our patients at Bodyline find that making salads a regular part of their holiday eating strategy allows them to enjoy eating out whilst still making progress towards their goals. A large, protein-rich salad for lunch can provide the nutrients and energy you need whilst leaving room in your calorie budget for a more indulgent dinner or evening treat.
38. Stay positiveWhile on holidays, we can be quite critical of our bodies – comparing ourselves to everyone around us. It's important not to do so – as the old saying goes, "comparison is the thief of joy". Remain positive and focus on making healthy choices for yourself. A positive mindset is a key ingredient for a successful medical weight loss journey, so be sure to look after your mental health as well as your body.
39. The psychological aspect of weight loss is often underestimated, yet it's absolutely crucial to long-term success. Holidays can be particularly challenging for body confidence, especially if you're at a beach or pool where bodies are on display. It's natural to notice other people's bodies and make comparisons, but this habit is rarely helpful and often actively harmful to your mental health and progress. Social comparison, particularly unfavourable comparison, has been shown to increase stress, lower self-esteem, and trigger emotional eating – precisely the opposite of what you need for successful weight management.
40. Remember that everyone's body is different, and everyone is at a different stage of their own journey. The person you're comparing yourself to might have different genetics, different life circumstances, or might be struggling with issues you can't see. More importantly, your worth as a person is not determined by your body size or shape. You deserve to enjoy your holiday, to feel the sun on your skin, to swim in the sea, and to make happy memories regardless of what you weigh or what size clothing you wear.
41. Practising self-compassion and positive self-talk can make a tremendous difference to your weight loss journey. Instead of berating yourself for not being "perfect" with your eating or for how your body looks, acknowledge the positive steps you're taking. Celebrate choosing a healthy breakfast, going for a swim, or drinking water instead of sugary drinks. Recognise that making healthier choices is an act of self-care and self-respect, not punishment. This positive reinforcement is far more effective for creating lasting change than criticism and shame.
42. At Bodyline Clinic, our approach to weight loss is holistic, addressing both physical and mental wellbeing. Our women's health services and men's health programmes recognise that factors like hormones, stress, and mental health significantly impact weight management. We provide supportive, non-judgmental care that helps patients develop a healthier relationship with their bodies and with food. Many of our patients report that the psychological benefits of treatment – feeling more in control, experiencing less food-related anxiety, having more energy and confidence – are just as valuable as the physical weight loss itself. If negative thoughts about your body are preventing you from enjoying life, including holidays, this is something we can help address as part of your weight loss journey.
43. Focus on freshFinally, avoid processed foods and stick to fresh, locally grown ingredients in your meals. Whether you are eating out, or cooking yourself, search for recipes and meals with the freshest elements. Eating fresh, unprocessed foods is a sure-fire way to make sure you are consuming the healthiest meals on offer.
44. The difference between fresh, whole foods and processed foods goes far beyond just calorie content. Processed foods are typically engineered to be hyperpalatable – designed to override your natural satiety signals and encourage overconsumption. They're often high in salt, sugar, and unhealthy fats whilst being low in the nutrients your body actually needs. These foods can trigger cravings and make it extremely difficult to maintain portion control. In contrast, fresh, whole foods are naturally more filling and nutritious, making it easier to eat appropriate amounts and feel satisfied.
45. One of the genuine pleasures of holiday eating is the opportunity to experience fresh, local cuisine. Many holiday destinations, particularly in Mediterranean regions, have wonderful food cultures based on fresh vegetables, fruits, fish, and lean meats. Greek cuisine features fresh salads, grilled fish, and olive oil. Italian food, when chosen carefully, can include wonderful vegetable dishes and fresh seafood. Spanish tapas can offer small portions of varied, fresh foods. Asian destinations often have markets full of fresh produce and dishes based on vegetables and lean proteins. Embracing these local food traditions can be both a cultural experience and a healthy choice.
46. When shopping for food on a self-catering holiday, seek out local markets and grocers rather than relying solely on supermarkets. Fresh, seasonal produce is not only more nutritious but also more flavourful and often less expensive. Choose whole fruits over fruit juices, fresh vegetables over canned, and unprocessed meats and fish over processed options like sausages or nuggets. If you're eating out, look for restaurants that emphasise fresh, local ingredients and traditional cooking methods rather than chains serving standardised processed food.
47. The focus on fresh, whole foods aligns perfectly with the nutritional guidance we provide at Bodyline Clinic. Our medical weight loss programmes aren't about restrictive dieting or eliminating entire food groups. Instead, we help patients develop sustainable eating patterns based on nutritious, satisfying foods that support their health goals. This approach is particularly important for patients using medications like Wegovy or Mounjaro, as these treatments work best when combined with a balanced, nutritious diet. The habits you build around choosing fresh, whole foods will serve you well not just on holiday but for life, helping you maintain your weight loss long-term.

If are looking for more advice on staying healthy on your holidays, maintaining your weight this summer or kickstarting your weight loss don't hesitate to get in touch by calling 0800 995 6036 or fill in the online contact form for a call back.

At Bodyline Clinic, we understand that life doesn't stop when you start a weight loss programme. Holidays, celebrations, and special occasions are all part of a full, enjoyable life, and our approach is designed to work with your lifestyle rather than against it. Our experienced team of specialist nurses has helped over 100,000 patients achieve their weight loss goals whilst still enjoying the things that matter to them. We believe that sustainable weight loss is about finding balance, not perfection, and our comprehensive support helps you navigate challenges like holidays with confidence.

Whether you're just starting to think about weight loss or you're already on a programme and planning a holiday, we're here to help. Our clinics across the Northwest and our UK-wide online consultation service make it easy to access expert care wherever you are. We offer a range of evidence-based treatments including the latest weight loss injections like Mounjaro and Wegovy, as well as established oral medications like Phentermine, all delivered as part of fully supported programmes tailored to your individual needs. Book a consultation at Bodyline Clinic to discuss how we can help you achieve lasting weight loss whilst still enjoying your life to the fullest.