What we’ll cover:

• Practical tips for navigating food and drink choices while on holiday.
• Strategies to stay active, maintain sleep, and manage stress.
• Post-holiday tips to reflect, reset, and refocus on your health goals.

Holidays are a time to relax, unwind, and take a break from your usual routine. While they can present challenges to maintaining healthy habits, they’re also an opportunity to embrace flexibility. It’s important to remember that your long-term health is shaped by what you do consistently over time, not by a short holiday. Allowing yourself to relax the rules and enjoy the moment makes your habits sustainable and rewarding in the long run. With thoughtful planning and balance, you can enjoy your holiday while still being mindful of your health goals.

‍Navigating your food and drink choices‍

Holidays are a wonderful opportunity to enjoy local treats, explore new cuisines, and indulge in foods you might not typically have. While it’s ok to relax your usual routine and rules, there are simple principles to help you balance indulgent choices with mindful ones. This way, you can fully enjoy your holiday while still feeling aligned with your health goals.

• Adapt your plan: Flexibility is key. Allow yourself to enjoy special treats while balancing them with healthier options throughout the day, allowing you to enjoy yourself whilst still feeling in control.
• Plan ahead: Research dining options at your destination in advance, be it on the day or before the holiday. Pack snacks like nuts, fruit, or protein bars to avoid relying on less healthy options when you’re on the go.
• Moderation: Share meals, make healthier swaps (e.g., salad instead of chips), or opt for one or two courses rather than three. Eat slowly, pay attention to hunger and fullness cues, and savour your food.

Hydration and alcohol

• Stay hydrated: Carry a water bottle and aim to drink plenty of water, especially in hot climates. Choose water, herbal teas, or sparkling water over sugary drinks. If you prefer sweetness, opt for diet or zero-sugar drinks.
• Manage alcohol intake: Alcohol is high in calories and can impact your food choices. Choose lower-calorie options, alternate with water or soft drinks, and dilute drinks like wine or beer with soda or mixers.

Other strategies for staying healthy

• Keep moving: Incorporate physical activity into your holiday. Walk on the beach, hike, swim, or try a quick gym session. Active family games or sports can be a fun way to stay moving.
• Prioritise sleep: Aim for 7–9 hours of sleep each night to recharge. Try to maintain a consistent sleep schedule and practice good sleep hygiene.
• De-stress: Take time for deep breathing, meditation, or yoga to stay relaxed. Balance downtime with stimulating activities to avoid feeling sluggish after a period of complete relaxation.

Post-holiday tips

• Expect fluctuations: Weight changes during a holiday are normal due to shifts in diet, activity, and hydration. The best thing you can do is get back into a consistent and healthy routine, which will soon take care of any weight you may have gained.
• Reflect and learn: Consider what worked well and where you faced challenges. Use these insights to improve your strategies for future holidays. If you need support, connect with your mentor, group, or clinician through the Roczen app.
• Reset and refocus: Get back to your usual routine as soon as possible, even if it means starting small with a healthy meal or light exercise. Set new goals inspired by positive habits you enjoyed on holiday.
• Stay positive: A short break from routine won’t undo your progress. Celebrate your successes and focus on consistency moving forward.

Summary‍

By planning ahead, staying flexible, and adopting these mindful strategies, you can enjoy your holiday without compromising your health goals. It’s not about perfection but about making balanced choices that allow you to enjoy yourself without feeling you’ve overdone it. Holidays are just a small part of your journey, so focus on balance and enjoy every moment!