Vacation Without the Backslide: 6 Smart Strategies to Keep You on Track

For many of us, vacation is something we plan for and look forward to—an opportunity to unplug, recharge, and soak in some joy. But if you're like many of the women I coach, vacation can also stir up anxiety, fear, and pressure around food and fitness.

And after years of dieting, it's no wonder.

From rigid food rules and unrealistic body standards to the guilt we’re made to feel for simply enjoying ourselves, it’s created a complicated relationship with food and our bodies—especially during a time meant for rest and joy.

Instead of relaxing, you might find yourself second-guessing every bite...

Worrying that one “off” meal, skipped workout, or extra cocktail will undo all your progress. Dreading the idea of coming home and starting over—again.

But here’s the truth: Vacations aren’t a setback—they can be a powerful opportunity to practice food freedom, stay connected to your goals, and come home feeling better than ever.

So how can you fully enjoy your vacation and stay aligned with your goals?

Let’s dive into 6 practical, mindset-shifting tips to help you make it happen.

1. Plan for Fun—With Intention

Just like at home, a little planning goes a long way. That includes planning for pleasure and flexibility, not just structure.

Build in space for indulgent meals, spontaneous activities, and time to recharge. Ask yourself:

How do I want to feel?

Use that feeling as your guide.

Make simple choices to support your energy: drink plenty of water, aim for decent sleep, and include foods that help you feel your best—even alongside the treats. Whether you're in your kitchen or on a beach in Italy, how you feel still matters.

2. Choose the Extraordinary, Not the Everyday

Vacation isn’t about eating everything just because it’s available—it’s about experiencing what’s unique and special.

So skip the basic donuts, fast food, and gas station snacks you can get anywhere.

Save your indulgences for local flavors and unforgettable moments.

When faced with a decision, ask yourself:

✨ Will this matter in 2 hours or in 2 weeks?

✨ How do I want to feel afterward—physically and emotionally?

This helps you stay mindful without falling into “all-or-nothing” thinking.

3. Nourish First, Then Indulge

This is about adding the good stuff—not restricting.

Prioritize whole foods, especially fruits, veggies, protein, and fiber. That could mean starting your day with a veggie omelet or enjoying a beautiful salad alongside your pasta.

You’ll support your digestion, feel more satisfied, and reduce the urge to overdo it later. Plus, trying local produce or fresh-caught fish? That’s not a restriction—that’s a culinary adventure.

4. Move Your Body (in Ways That Feel Good)

Most people are actually more active on vacation—and it doesn't have to involve a gym.

Walk the cobblestone streets. Swim in the ocean. Rent bikes. Do some yoga on the balcony.

You don’t need perfection—just movement that feels fun, not forced.

Bonus: movement boosts energy, improves mood, and helps you stay mindful of how you want to feel all day long. Even 20–30 minutes is enough to make a huge impact.

5. Bring (or Buy) Your Staples

One of the easiest ways to feel grounded while traveling is to bring a few familiar, feel-good foods.

Think simple stapes: protein powder, nuts, oatmeal, jerky, or single-serve nut butters.

Pair that with a quick grocery run when you arrive for fresh fruit, veggies, and water, and you’re set. You’re not relying solely on restaurants or room service—and you’ll always have a better option on hand when hunger hits.

6. Drink Smarter, Not Less

Yes, that beachy cocktail might be calling your name—but it can be more than 1,000 calories and packed with sugar. That doesn’t mean you can’t enjoy it—just make the choice with awareness.

Opt for lighter options when you can, like a glass of wine, vodka soda, or a “skinny” version of your favorite drink.

And in between, hydrate with flavored water or sparkling seltzers to stay balanced and energized. Most bartenders are happy to lighten up a drink—you just have to ask.

The Bottom Line: Your health habits don’t need to go on vacation just because you do—but they also shouldn’t hold you hostage. You don’t have to choose between enjoying yourself and staying on track.

With just a little intention, you can have both.

So instead of obsessing over every bite or battling guilt, ask:

"How do I want to feel today—and when I get home?"

Use that answer to guide your choices. Let vacation be a space to reconnect—to food, to your body, and to what matters most.

Because this isn’t about restriction.

It’s about freedom.

And you deserve both joy and progress.

Feeling confused and overwhelmed by food and fitness in midlife? Let’s simplify it together! Book your free Fat Loss in Midlife Call and get clear, sustainable strategies to feel your best. Click below to schedule your session! ⬇️