8 Ways to stop falling off the bandwagon (even on holiday)

“Any tips for not falling off the wagon completely on a full board holiday with spoilt rotten written all over it??”

A great question I had the other day from one of the ladies on our Kickstart Coaching Programme. 

We’ve all been there. Putting off starting a new ‘diet’ or fitness programme because you have a holiday, a wedding, birthday  / social event etc…


Worried that a holiday, wedding, or birthday / social event will derail all your progress and that you can’t have both…

But is this the problem?

That is, you’re ALWAYS trying to lose weight? 

You’re never happy with lowering your expectations a little bit? 

You’re never happy being OK with putting on a few lbs enjoying yourself on holiday even though you’ve lost 10lb?

It’s like we either have to be losing 10lbs in 10 days or gaining 10lbs in 10 days right? Well, that’s if you listen the BBC and the Daily Mail

^^^ Who’s job are NOT to provide nutrition advice…but rather to entertain you. Even some of the doctors knowledge on nutrition is very questionable and I would recommend questioning everything. Even me. Especially me, actually. 

Anyway, this weight loss stuff doesn’t have to be this ON / OFF, all or nothing thing that isn’t sustainable. 

Of course, you have to make SOME compromises. But if you can’t enjoy yourself? What is the actual point?

Like seriously, why do you do all of this? Or why do you want to do any of this health and fitness stuff?

For me?

It is as SIMPLE as being there for my family for longer 

^^ by controlling the things I can control…obviously, being hit by a bus..different matter


^^ as there is NOTHING more important than how I feel…

So, here’s a few tips to not completely fall off the wagon on holiday but still have a life:

1. Go Explore (as I know you will) –

Get walking. No, you don’t NEED a gym. Go explore the local areas and – if possible – avoid taxis and public transport.

When on my honeymoon in the Caribbean (yes, somehow I am still married)

I don’t think we would have seen such beautiful places if it wasn’t for some of the walking 

and bike tours (where I realised just how unfit I was on a bike as a token family of 4 wait at the top of the hill for me haha)

If you want to do some exercise, do a hotel room workout: squats, leg raises BEFORE brekkie

2. Think “full” and “satisfied” –

It can be difficult to get enough protein in when you’re away 

but it will help keep you full and satisfied. 

fill your plate with fish, beans, lean meats etc. 

(accompanied with fruit and veggies for your fibre and don’t forget WATER with every meal!!)

3- Eat less often but when you do…GO BIG? –

This strategy is useful for when you’re exploring and out and about. 

For example, you might have a big, satisfying breakfast (think eggs) but then not eat again until the evening 

which kind of means you have a fast and allows you to have some flexibility to enjoy local food?

So, by not picking throughout the day and sticking to “usual” meal times (e.g. lunch)

 it means you can still enjoy your favourite food and drinks and minimise the possibility of overeating.

4- Focus on company NOT food 

5- Aim for pretty good NOT perfect

6- Remind yourself there’s a difference between being ‘full’ and ‘having enough’ and use the 50% rule

The 50% rule means looking at your dinner and assessing whether you are still hungry when half of your plate is gone.

Still hungry?

Eat another 50% of what is left and assess again.

7- Remember you are choosing what you eat. You’re not missing out. You’re aligning your actions / behaviours with your goals.

8- Walk around the buffet before picking up a plate

Finally, don’t stress too much. The stress and worry is probably more detrimental than the mojitos by the pool 😉

And don’t forget that you’re on holiday to enjoy yourself and create memorable moments that you’ll cherish forever.

After all, life is for living. 

And if your ‘diet’ doesn’t allow you to drink, enjoy your favourite foods, and go on holiday?

You might need a new one if you want to keep the weight off for good…

If you’re waiting for the perfect time before you start

then you probably have things the wrong way round.

Matt ‘summer lovin’ Fruc

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