10 Tips to Stay on Track Whilst on Holiday: Without guilt

Let’s be honest, holidays are meant for switching off, relaxing, and creating memories. It’s your chance to recharge and enjoy life outside of your usual routine. But if you’ve been putting in consistent effort with your fitness and food choices, it’s completely normal to want to keep a bit of momentum without slipping into an “all or nothing” mindset. We also advise this, it's a real test of your discipline and commitment to yourself and your achievements!

So, if you're someone who wants to return from holiday feeling proud, not punished, here are our best, real-world tips to stay on track whilst still enjoying every second of your break.

1. Start With Realistic Expectations

First things first: a holiday is not a weight loss phase.

The aim is not to come back leaner. The aim is to maintain the habits and mindset you’ve been building, just with a little more flexibility and fun.

If you go into your trip trying to eat perfectly, hit every macro, and avoid every treat, you’re setting yourself up for guilt, not success. Instead, shift your mindset to this:

“I want to enjoy this time, stay mindful, and come back refreshed – not feeling like I’ve undone everything.”

When you remove the pressure to be perfect, it becomes so much easier to stay consistent without stress.

2. Flight Tips: Bloating, Water Retention & Travel Days

Let’s talk travel, especially long flights, which can leave you feeling bloated, puffy, and sluggish before you even land. The change in pressure, sitting for long periods, dehydration, and salty plane food all contribute.

Here’s how to minimise bloating and water retention when flying:

1. Hydrate heavily — Drink water before, during, and after your flight. Bring your own bottle and ask the cabin crew to refill it.

2. Move when you can — Get up every hour or so to stretch, walk the aisle, or roll your ankles to keep blood flow moving.

3. Watch sodium — Plane food is often high in salt. If you can, bring your own snacks or meals like protein bars, rice cakes, fruit, or even a pre-made wrap.

4. Skip the fizzy drinks — Carbonated drinks and alcohol can worsen bloating. If you do drink, try to alternate each with water.

5. Compression socks — These can really help with swollen ankles and feet if you’re prone to holding water during travel.

6. Herbal teas — Bring a few peppermint or ginger tea bags with you. Ask for hot water mid-flight — this can ease digestion and reduce bloating naturally.

Remember, a little puffiness post-flight is completely normal and will usually settle within 24–48 hours once you hydrate and move again.

3. Focus on Key Habits, Not Tracking

If you’ve been tracking food, weighing ingredients, or following a specific plan, it’s okay to pause that while you're away. Instead, keep your results in check by focusing on these foundational behaviours:

1. Prioritise protein at most meals (it helps keep you full and supports your results)

2. Fill half your plate with colour (fruit/veg) when possible

3. Slow down your eating and check in with your fullness

4. Enjoy indulgent meals or drinks, then move on — no guilt necessary

5. It’s not about saying no. It’s about knowing how to say yes to the things that matter — without letting every choice spiral into “I’ll start again Monday.”

4. Hydration Is a Game Changer (And Often Overlooked)

Whether you’re jetting off to the sun or exploring a new city, drink more water than you think you need. Travel, heat, salty food, alcohol, and more walking can all leave you dehydrated and drained — and your body often confuses thirst with hunger. Try this:

1. Bring a reusable water bottle everywhere

2. Drink a glass of water before meals or drinks

3. Alternate alcohol with water (especially in hot climates)

Staying hydrated helps regulate hunger, supports digestion, improves energy, and even reduces bloating — all without needing to count a single macro.

5. Move Daily, But Make It Enjoyable

Here’s a reminder: you don’t need a gym to stay active. Movement doesn’t need to be structured to be effective. It just needs to be consistent and enjoyable.

Some of our favourite ways to stay active on holiday:

1. Morning beach walks or hotel hallway steps before breakfast

2. Swimming, paddleboarding, or water games with the kids

3. Bodyweight workouts using your balcony, towel, or even your suitcase

4. Exploring cities or towns on foot — skip the taxis when you can

Even 15–20 minutes of movement in the morning can help you feel more in control of the day, without taking time away from your holiday experience.

6. Ditch the “All or Nothing” Mindset

One of the biggest traps people fall into while on holiday is the “I’ve ruined it now” mentality. One indulgent meal leads to a day of overeating, followed by a week of “I’ll just start over when I’m home.” Let’s shift that narrative.

You can eat a croissant for breakfast, drink a cocktail by the pool, and still make balanced choices at lunch or dinner. One choice does not define your day. One week away does not undo months of progress.

Remind yourself, this is a short break in your routine — not a break from your values, your identity, or your goals.

7. Use the 80/20 Rule to Keep Things Flexible

You’ve likely heard of this before — and it’s especially helpful during travel. Aim to make 80% of your choices supportive of your goals, and leave 20% for enjoyment, local experiences, and treats.

What this looks like in real life:

1. Choosing grilled fish and salad at lunch, then enjoying pizza at dinner

2. Drinking plenty of water during the day and having your favourite cocktail in the evening

3. Having an active morning followed by a totally chilled afternoon by the pool

4. The balance works — and the 20% helps you stick to the 80% without burning out.

8. Pack Like You Want to Succeed

Support your habits with a few smart packing additions:

1. Resistance bands or ankle weights – light and easy for on-the-go workouts

2. Protein bars or low-calorie snacks – great for travel days or as backup for tricky food moments

3. Electrolyte sachets – especially if you’re in the heat or drinking alcohol

4. A notebook or tracker – if journaling or habit tracking helps you stay intentional

5. Comfy trainers and activewear – if you’ve packed it, you’ll likely use it

9. Stay Connected (If That Helps)

Depending on the coaching structure you’re following, staying lightly connected to your coach, group, or community can help keep you grounded.

You don’t need to check in daily, but:

1. Share your wins and choices

2. Ask for help if you're struggling with your mindset

3. Remind yourself: support doesn’t stop when you go away

10. Don’t Feel Guilty for Enjoying Your Holiday

This might be the most important tip of all.

You do not need to earn your holiday. You do not need to burn it off. You’ve worked hard, you’ve shown up, and you’re allowed to switch off and enjoy life — whether or not you hit 10k steps or eat a salad today.

Rest is productive. Joy is healthy. A few extra calories won’t undo your progress — but stress, guilt, and shame just might.

Staying “on track” doesn’t mean tracking every bite or saying no to fun. It means carrying the mindset and habits you’ve built into this new environment — and doing what feels doable and kind for your body and brain.

Come back proud, not panicked. Refreshed, not restricted. And above all — ready to keep moving forward.

Because fitness isn’t just about the 6 weeks before a holiday, it’s about how you live before, during, and after the life you love.

💬 If you’d like to chat through your options, just reach out. We’re real people, and we’re here to support you wherever you’re starting from.

Let’s go.

For Plan Pricing email - bella@francisdiet.com