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Stay Healthy on Your Summer Holiday: Top Tips from a Dietitian

Summer is the perfect time for relaxation, adventure, and yes, indulgence. But if you're on a weight loss journey, the thought of navigating holiday food can be daunting. Fear not! With a little planning and mindful choices, you can enjoy your holiday without derailing your health goals. Here are my top tips to keep you on track while still savouring every moment of your well-deserved break.



London dietitian

1. Plan Ahead


Before you leave, do a little research on your destination. Look up restaurants with healthy options, local markets, and grocery stores. Having a plan can prevent last-minute unhealthy choices. If you're staying in a place with a kitchen, consider cooking some of your meals to control ingredients and portions.


2. Stay Hydrated


Water is your best friend, especially in the summer heat. Staying hydrated helps control hunger and prevents mistaking thirst for hunger. Carry a reusable water bottle and aim to drink at least 8 cups a day. Infuse your water with fresh fruits for a refreshing twist.


3. Prioritize Protein and Veggies


When dining out, focus on dishes that are rich in lean proteins like fish, chicken, or tofu, and loaded with vegetables. These foods will keep you full longer and provide essential nutrients. Ask for dressings and sauces on the side to control added fats and sugars.


4. Snack Smart


Healthy snacks are crucial to keeping your energy levels stable and preventing overeating at mealtimes. Pack snacks like nuts, seeds, fresh fruit, or whole-grain crackers. These options are portable and provide a mix of protein, fibre, and healthy fats.


5. Indulge Mindfully


It’s okay to treat yourself – it’s a holiday after all! The key is moderation. Enjoy a small portion of your favourite treat rather than a full-sized serving. Savour every bite and try to balance indulgences with healthier meals throughout the day.



london dietitian

6. Stay Active


Incorporate physical activity into your vacation routine. Explore your destination by walking or biking, join a local yoga class, or take a swim. Not only will this help offset some extra calories, but it will also enhance your holiday experience.


7. Watch Your Alcohol Intake


Alcohol can add a significant number of empty calories to your diet. Opt for lighter drinks like wine, light beer, or spirits mixed with soda water and lime. Always alternate alcoholic beverages with water to stay hydrated and reduce overall consumption.


8. Mind Your Portions


Restaurant portions can be much larger than what you’re used to. Share meals with a travel companion or ask for a half portion. Listen to your hunger cues and stop eating when you’re satisfied, not stuffed.


9. Focus on Enjoyment, Not Just Food


Remember, your holiday is about experiences and relaxation, not just food. Engage in activities that bring you joy and focus on the memories you’re creating. When your attention is on fun and relaxation, food becomes just one part of the enjoyment, not the centrepiece.


10. Practice Self-Compassion


If you have a day where you overindulge, don't stress. One meal or even one day won’t ruin your progress. Get back on track the next day with healthy choices and activities.


By following these tips, you can enjoy your summer holiday to the fullest without compromising your health and weight loss goals.


Ready to take your nutrition to the next level? Enjoy 30% off all weight loss and personalised meal plans on my website with code SUMMER30.


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