Vacation can be both an exciting and challenging time when it comes to sticking to your health and fitness goals. Whether you’re indulging in local cuisine or snacking on vacation treats, it’s easy to overindulge. However, with planning, research, and mindfulness, it’s possible to maintain a calorie deficit while on vacation and come back feeling refreshed!

Research Ahead Of Time

Before heading off on your trip, it’s helpful to research the area in advance. Look into local restaurants, food delivery services, and grocery stores that you can access during your stay. Knowing what’s available can better equip you to make informed decisions about what you want to eat and where you’ll get it.

For instance, you may come across a local deli with delicious and wholesome sandwiches that would make for a great lunch out. Knowing this information ahead of time can help you make a conscious decision that meets your health objectives.

Choose Your Treats Carefully

No vacation is complete without a few indulgences. While it’s important to maintain a calorie deficit, it’s also important to have balance and enjoy your surroundings. If you know there is a certain type of ice cream or pastry that is unique to your destination, do your best to plan ahead and choose your indulgences wisely.

For example, if you want ice cream, you may choose to opt for a single scoop of a unique flavor rather than going all out and buying an entire pint, or you may opt for a smaller or more nutrient-dense snack like a piece of dark chocolate.

Focus on Whole Nutrition

Though treats are a part of any vacation experience, the bulk of your meals should be focused on whole nutrition. A great way to do this is to make the majority of your meals at home and research for healthier options when eating out. Look into local farmers’ markets for fresh produce to make nutritionally balanced meals.

When looking into meal options, aim for the most nutrient-dense options available. Avoid processed food or food with high amounts of sugar and sodium when you can. Eating nutrient-dense meals will provide you with more energy and curb your cravings for processed food later.

Create a Schedule for Meals

Creating a meal schedule and sticking to it can also be beneficial. Vacations can often be hectic, so having a plan in place can help keep you on track throughout the duration of your trip.

Creating a schedule will help to eliminate decision fatigue, and alleviate the stress of having to make nutrient-dense decisions each meal. Before you depart for your trip, create a list of suggested meals and snacks that adhere to your calorie and macronutrient goals. Finding options that are at home or local to your destination can help make the process easier and quicker.

Pre-pack Snacks

Since you won’t always have the luxury of having a kitchen or access to meal prep items while on vacation, it’s important to be prepared and pack nutrient-dense snack options to go. These can include easy-to-transport items like a protein bar, nut butter packets, or fruit.

These snacks can help save you time and money by preventing you from having to find a solution for hunger on-the-go. The pre-packaged snacks can also be useful when trying to limit your caloric intake or when you want to avoid unhealthy sugary snacks.

Stay Mindful

Finally, it’s important to stay mindful of your health and fitness goals throughout your vacation. Taking the time to reflect on your decisions and how they support your goals can be helpful in staying in a calorie deficit and making mental connections between your diet and your overall health and wellbeing.

Being aware and cognizant of your decisions will help keep you on track, and lead to a positive and enjoyable vacation. Staying mindful of your nutrition and fitness goals can also help reduce feelings of guilt or regret about meals and snacks, and take the focus away from the number on the scale.

Conclusion

Vacation is a time to relax and have fun, and that includes staying on track with your health and fitness goals. With just a bit of planning, research, and mindfulness, it’s possible to stay in a calorie deficit even during your time away from home. A combination of nutrient-dense meals, sensible snacks, and mindful practices can leave you feeling refreshed and ready for an enjoyable trip.