Health
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How to Avoid Weight Gain During Holidays - 5 Methods
Oliwia Kaczmarek
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Diets Premium Medical Expert • 24.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| CLINICAL KNOWLEDGE MAGAZINE Health | min read 4 min |
| Diets Premium Medical Expert Oliwia Kaczmarek | Scientifically reviewed by a clinical dietitian 24.03.2026 |
Key Takeaways
Vacation is a period of rest when many people give up on healthy eating habits and indulge in all sorts of excesses. How can you avoid this and still have a great time during the holidays? Here are 5 methods that will help you avoid gaining weight during your vacation.
Meal Plan
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Water in place of sweetened beverages
Sweetened beverages contain considerable quantities of sugar, which is stored as adipose tissue when consumed in excess. Furthermore, these drinks deliver extra, superfluous calories. For example, 1 litre of cola contains around 420 kcal, and 1 litre of orange juice has 430 kcal. In comparison, the same quantity of calories can be derived from 3 slices of graham bread with butter, turkey meat, and vegetables.
The caloric content of selected beverages
Examples of the caloric content of various beverages: Coca-Cola 42 kcal/100 ml, Apple Juice 41 kcal/100 ml, Carrot-Banana-Apple Juice 41 kcal/100 ml, Orange Juice 43 kcal/100 ml, Exotic Multifruit Juice 56 kcal/100 ml, Apple-Mint Drink 41 kcal/100 ml. It is also important to exercise moderation when consuming alcohol, as it is calorific (1 g of alcohol provides 7 kcal), and is often consumed in combination with sweetened beverages, and additionally increases appetite. To quench thirst, it is recommended to reach for water or unsweetened teas, coffee, or herbal infusions.
Consistent, vegetable-rich meals
Consuming meals on a regular basis helps maintain the correct body weight. Each meal should be complete and nutritious. Avoid processed fast food products. Each meal should consist of a large amount of vegetables. Vegetables are low in calories as they are mostly made up of water. Despite their low calorie count, they are very beneficial for health. They are rich in vitamins, minerals, and antioxidants. They also contain fiber that prolongs the feeling of fullness. Summer is also the barbecue season.
"3 Calories"
Two portions of Silesian sausage, two slices of wheat bread, one tablespoon of mustard, a teaspoon of ketchup, two mugs of beer.
Energy Unit
– a morsel of Silesian sausage, – a morsel of wheat bread, – a dollop of tomato ketchup, – a glass of beer, – 150 g of fresh vegetable medley with olive oil.
Rough calorie count 2 calories
Ingredients: portion of chicken breast 100 g, slice of graham bread 1 piece, ketchup 1 teaspoon, water, fresh vegetable salads with olive oil 150 g. On the plate next to the meat prepared on the grill, there should be a generous amount of vegetables, either in raw form (salads) or prepared on the grill. On the grill, pieces of zucchini, bell peppers or onions are highly suitable. They only need to be cut into smaller pieces, seasoned, drizzled with a small amount of olive oil and grilled in an aluminum pan. It is better to start the grilled meal with vegetables, so that less space remains for meat, fatty sauces or bread. Instead of sausage, it is advisable to choose leaner types of meat, such as poultry.
Abstain from eating between meals
Between meals, it is best to abstain from consuming food and instead take in water. Meals should be consumed gradually, without hastening and scattering attention due to external factors (such as phone, computer, newspaper, etc.). If meals throughout the day are appropriately balanced, there should be no sensation of hunger between them. Snacking between meals, particularly those with high caloric content (such as chips, cookies, pastries, sticks, candies), contributes to weight gain. It is advisable to schedule fixed times for meals during vacation and utilize the time between them for hobbies, sightseeing, or other activities.
Dessert – Opt for less harmful sweet treats
Sweet desserts are particularly enticing during the holidays. It is not necessary to completely reject them, but it is important to choose the less harmful options. Instead of waffles with whipped cream, opt for ice cream wafers. A better way to refresh oneself would be ice cream sorbet as opposed to traditional ice cream, as they contain fewer calories. It is worth substituting sweets with fresh fruit. If the urge for a sweet, caloric snack arises, one can indulge in it. It is better to eat two candies than ten or one scoop of ice cream instead of three. However, sweet desserts should not form the basis of a holiday diet.
Active recuperation
Effective recuperation does not necessarily imply spending the whole day at the beach. The body also recovers during physical activity. Regular exercise is a fundamental aspect of health. Sports aid in burning more calories, thereby supporting weight management. Physical activity contributes to the enhancement of both physical and mental well-being, for instance by reducing stress levels. Chronic stress can lead to various ailments, including cardiovascular diseases, digestive disorders, weakened immune system, cancers, and hormonal disorders, including infertility. Physical activity does not necessarily mean heavy and exhausting workouts. It can involve easy exercises such as walking, cycling, skating, swimming, dancing, or yoga.
Summary - How not to gain weight during vacation?
A vacation does not necessarily have to be the best time for a strict diet. However, this does not mean that we should give up all healthy habits. To avoid gaining weight during the vacation, we need to maintain balance. Nothing will happen if pizza, waffles with whipped cream, or ice cream appear on the vacation menu from time to time. The most important thing is to maintain moderation in the case of unhealthy sweets, regularly consume fruits and vegetables, and engage in physical activity.
Oliwia Kaczmarek
Diets Premium Medical Expert
Member of the Diets Premium clinical editorial board. Specializes in medical diet therapy, metabolic health, and nutritional planning.
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