How to Have a Healthy Vacation & Achieve Your Weight Loss Goals

With spring break and summer just around the corner, vacation days and trips are coming up. When we are on vacation and surrounded by family and friends, we sometimes throw balance out the door. But remember, just because you are on vacation does not mean that you can’t achieve your health and weight loss goals. But what can you do with limited time, food choice, and still enjoying your vacation to the fullest? Let’s make a plan!

Staying Active

Activity levels are usually high when we are on vacation because we tend to do more activities and explore. If you are on vacation (or even if it’s a staycation), get outside! Exploring the town, parks, museums, tours, or swimming at the lake or beach can be a great way to get your activity in and burn some calories. Joining classes can also be a fun way to learn and stay active. Maybe a surfing call? Dance lessons? But what if you are going to the beach simply to relax and soak in the sun, perhaps a walk or yoga on the beach? Maybe even scheduling a morning 30 min gym session can do the trick. Get out there, move, and have fun!


Traveling can be a great way to experience and learn about new cultures. And what is a big part of that? The cuisine. Unfortunately, some of the most delicious and cultural dishes can be high in fat and carbohydrates. Can you still enjoy those meals in a healthy way? Definitely! However, finding balance is key. One good tip is to always fill up on protein and veggies. Incorporating lean proteins and fiber-rich vegetables into your meals will leave you feeling full and energized for the rest of the day while still leaving some space to enjoy a delicious meal.

Alcohol & Hydration

Sometimes, we tend to let loose and increase our alcohol consumption when we are on vacation. Alcohol can be a super-easy way to sneak in extra calories to your day. These calories are empty and provide almost no nutritional value. Limiting your alcohol intake to 2 drinks or less per day can help. You can also substitute certain beverages with non-alcoholic beverages. Maybe sparkling water with a splash of lemon? Make sure to stay hydrated as well. With a busy schedule on vacation, sometimes we forget to drink enough water, and dehydration can occur. Make sure you drink a minimum of 2 L (women) and 3 L (men) of water.

And most importantly… Have fun!

With all this in mind, if your plans fall through, that’s okay! Remember, this is a temporary situation, and you will be back to your regular routine once you get back. Focus on creating memories and enjoy your vacation!


About Kay Spears

Known for her successful treatment of mystery illnesses, Kay Spears and her team at Kay Spears combine an integrative, functional medicine approach with the appropriate lab testing.

Our unique approach to diagnosing and treating diseases and disorders recognizes that lasting health depends on resolution of the root causes of your disease. Click here to learn more »

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