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  • Writer's pictureBrittany Welton

9 Tricks, Tips, and Secrets on Sticking to Your Diet on Vacation

Updated: Mar 13, 2021

Imagine that you are planning a vacation. It could be with your significant other, girlfriends, work incentive, kiddos, or just want to get away for a little “you” time…..We have all better there!

And as you are planning, preparing, packing and dreaming of a relaxing few days away you stop dead in your tracks and are suddenly overcome with panic about keeping your diet in check.

After all you have come a long way…Putting the hours in at the gym (through blood, sweat, and tears…A. LOT. OF. TEARS), listening to endless nutrition and mindset podcast, reading up on “Are Carbs Good for you: Myth Busters” and “The Paleo Diet 101”. You refuse to go back to that girl that you were before but you have been longing sunshine, disconnecting from your phone, your computer, and work… okay, okay and maybe a drink or two. But hey, you deserve it!

You are at a place where you feel pretty confident about your diet, what you should (and shouldn’t) eat. Since you started this journey, you haven’t been tested with this level of uncertainty you thrive off of routine and consistency.

Well I am here to give you 9 tricks, tips, and secret on how to be successful on your diet while you relax and soak up some vitamin D!


1. Plan

While this may seem obvious, it is the number one way to ensure that you succeed. Do some research on where you are going. If you are going to a resort, locate the restaurants on the premises. If you are staying at a hotel, find out what is around the hotel that you might be inclined to eat at. If you are going with your kiddos, locate places to eat that will have something for everyone.

2. Eat with the end in mind

Everyone has their vacation “must haves”, or “must dos”. Keep this in mind when planning your meals out. Some people like to go out clubbing, bar hopping, karaoke, or dancing. This will dictate how you should be eating the day leading up to your outing.

3. Find the local grocery store

Once you get to your location and get settling in, find the local grocery store and stock up on quick and healthy snacks.

4. Cook

In addition to stocking up on snacks, cook if you can! This is a great way to ensure that you are consuming quality foods. If you are in a resort this could be challenging, but get creative with sandwiches, cold oatmeal, salads, yogurts and parfaits.

5. Eat in moderation

If you are venturing to a new destination, indulging in the surrounding culture is expected. Going out and sampling the beverages, delectables and local pubs is a great way to connect with others and your environment. Tasting and savoring the flavors is very different than inhaling because you feel like you have too. Mindful eating goes a long way.

6. Eat when you are hungry

Don’t forcefully eat. Say you wake up at 9am and have a rather large breakfast, by the time that you are done it is around 10. Then 12 O’clock rolls around, and you look at your watch and say to your self, “it’s that time to eat again”. Wait till your hungry and stick to the plan that you outlined for yourself.

7. Consume higher protein

Protein keeps you fuller longer. Have you ever eaten a significant amount of chicken and after you don’t want any other food no matter how tempting it may be. That is because protein activates satiety or the fullness hormone. In addition to higher protein, fiber rich foods, such as raspberries, can also contribute to feeling full quicker.

8. Let the past stay in the past

Just that! In an ideal situation we would be able to go on vacation and be 100% strict to our diet without temptation. Have you ever heard of an “all or nothing” mindset. It would be as if you had that one-of-a-kind dessert, went up to the buffet one too many times, or maybe had a few more drinks than you initially wanted and after thought, ” well I already messed up and blew my diet, might as well keep eating, I’ll get back on track when I get home”. Acknowledge that you didn’t eat as perfect or clean as you wanted and move on, get back on track the next meal.

9. Have fun! After all you are on vacation

Give yourself the grace and permission to enjoy vacation, where ever you may be. Go out and enjoy the surrounding culture. Have fun!

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