How to Preserve Your Fitness During Vacation - A Guide
Emilia Szymańska
2026-03-22
4 min. read
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Vacation is a favored time of year for many individuals - a time for rest, relaxation, and rejuvenation. However, we frequently neglect maintaining a balanced diet and physical activity, which can result in weight gain, loss of strength, and diminished fitness. Is it possible to maintain one's fitness during vacation?
Sensible nutrition forms the basis
During trips, you do not have to spend hours in the kitchen or weigh every ingredient, but if you choose the so-called all-inclusive offer or dine in local establishments, you should exercise moderation. Holidays should not be treated as a diet vacation. Such an approach is unwise and can lead to a few kilograms of excess weight over time. It is important to consider fresh fruits and vegetables rich in fiber in your meals, and there is no shortage of them in the holiday season.
Sweet treats such as waffles, ice cream, or cakes can appear on your menu, e.g., as a snack, but it is important to maintain a healthy balance. It is worth paying attention to appropriate portions during the holidays. Eat as much as you need to satisfy your hunger, but do not overindulge. This applies especially to people who follow very restrictive diets where most products are forbidden. Such an approach is not sensible and can lead to unhealthy relationships with food. It is worth enjoying delicious meals during the holidays and not feeling guilty about deviations from the diet. The holiday is primarily a time of rest, but it is important to remember to exercise moderation and choose healthier products and meals as much as possible.
Do not overlook appropriate hydration
Maintaining a good health condition requires systematic watering during holidays. It is important to pay attention to the proper amount of water consumed, especially on hot days. High temperature causes sweating and thus loss of fluids. A good alternative (besides drinking water) is eating fruits like cucumbers, kiwi, or apples, which mainly consist of water. It is worth emphasizing that fruits can also excellently quench thirst.
Remember the caloric content of alcohol, especially spirits
Some may be surprised to learn that alcohol, particularly spirits, is very caloric, providing up to 7 kcal per gram and offering no other nutritional value besides energy. Consumption of, for example, 4 glasses of vodka will not reduce hunger and may even stimulate appetite. Studies have shown that drinking alcohol 30 minutes before a meal can increase portion intake (M. S. Westerterp-Plantenga, C. R. Verwegen, 1999).
Opt for active holidays
Vacations are a time of rest, but during this period there should also be no lack of physical activity. Why? The strength and endurance that we develop through regular training drop quickly, so it is worthwhile to spend your vacation actively in order to make it easier to get back into shape after the holidays. Many people enjoy spending their vacation by the pool or on the beach, but it is also important to seek out opportunities for spontaneous physical activity, such as hiking, planning trips, or taking advantage of available activities. Of course, it is not necessary to strictly follow a training plan, but performing a workout with one's own body weight, resistance bands, or TRX straps (in case of no access to a gym) and morning jogging will help in a faster return to form after the holidays. Additionally, physical activity supports calorie deficit, which is important for those who want to maintain their figure.
Summary
Maintaining form during the holidays requires focusing on a healthy and reasonable diet and avoiding high-calorie snacks. While it is not necessary to strictly count every calorie, it is beneficial to control the intake of energy. During the holiday season, you can allow yourself a little more sweets in the form of ice cream or waffles, but moderation is also recommended in this case. Distributing the intake of such snacks over the days of the week can help avoid excessive energy intake. Furthermore, to maintain form, it is important to avoid excessive alcohol consumption, which is caloric and can increase appetite. Activities such as hiking, walking, and training during the holidays can help maintain form. It is not necessary to have access to a fully equipped gym - training can be done both in home/hotel conditions and outdoors, using one's own body weight or simple equipment. It is important to remember that holidays should not be considered a vacation from diet and training in order to enjoy form and a slim silhouette even after the holidays.
