Going on vacation remains a top priority for many Americans, with reports from CNBC showing that most travelers are still booking trips amid price inflations. Some travelers are even putting aside more money to prioritize luxury vacations to unique
destinations within the Mediterranean and tropical beaches in Southeast Asia despite higher costs.

It’s a small wonder why Americans insist on taking vacations despite budget woes, as these breaks are seen to reduce stress, enhance mental health, and give you a space to rest. However, ironically enough, there are some travelers who might not see
vacations as all that restful. Case in point, those undergoing medical weight loss may worry that letting loose while away from home can derail their progress. Adhering to weight loss routines
while on vacation can be difficult for some, which is why below we talk about ways you can enjoy your trip without giving up your weight loss progress.

Understanding medical weight loss

Before discussing the ways to help you savor your vacation without affecting your progress, it’s important to understand what medical weight loss is. Losing weight can be a difficult process. Traditional methods like dieting and working out are effective for some, while others may need more nuanced interventions —which is where medical weight loss can come in. Medical weight loss solutions are used for chronic weight management, and the drugs used in these programs suppress your appetite by targeting your brain and gut to manage hunger, signaling feelings of fullness. While these programs make use of medication, they are only suitable if a patient makes the necessary lifestyle changes and behavioral shifts to support the drugs’ effects. Although medical weight loss seems like a complicated process, it actually encourages patients to have sustainable practices to induce weight loss. This means
there are no strict rules on your lifestyle, and it’s okay to enjoy in moderation, especially while on vacation. As such, here are a few habits you can adopt during your time away from home:

Tips for weight loss during your trip

Practice conscious eating

Vacation-goers often worry about having no control over portions since they tend to eat out at restaurants for meals. Our article on essential summer reading underscores the perfect vacation read, THE FOOD REVOLUTION by John Robbins, which talks about the
concept of conscious eating. Besides advocating for more sustainable practices in sourcing food, the book also mentions the importance of paying attention to the kind of food you eat, how much, and the frequency of meals. In line with this, you can practice conscious eating to help moderate your food intake. Prioritize ordering meals with fruits or vegetables (or order them as a side) and healthy protein such as fish. You can also try eating your meals family-style, which is a popular way of eating in Italy and Greece, as it emphasizes sharing food with people. With this, you get to enjoy great company while eating and can easily downsize your portions, especially when it comes to dessert. Moderation doesn’t mean restriction, and you’re allowed to enjoy food while you’re on vacation.

Incorporate movement

When on vacation, not all accommodations have a gym or fitness center that you can use to get a workout in while you’re away from home. Fortunately, you can incorporate movement simply by walking more. Walking as an exercise increases heart rate and works multiple muscle groups, which can burn calories and help with weight loss.

You can make it a point to walk in between activities in your itinerary or climb up the stairs instead of using an elevator to get your steps in. Alternatively, you can also check if you can access local activities or sports like hiking, surfing, or swimming to
incorporate more movement. Destinations like Indonesia, Thailand, and Vietnam are recognized for having some of the best luxury beach resorts that have enriching excursions to help you stay fit while enjoying the local environment.

Be mindful of alcoholic drinks

Drinking alcohol can add a lot of fun during vacation, especially when you’re in places like France and Germany, which are cultures that put a lot of emphasis on their local drinking culture. However, it’s best to consume it in moderation since most drinks contain calories that can add up quickly. For example, some beers have 170 to 350 calories per glass and can cause bloating due to their carbonated nature. Additionally, frozen margaritas and some cocktails contain a lot of added sugars that can cause weight gain and actually worsen a hangover. You can still drink while on vacation but opt for drinks with zero-calorie mixers, like
club soda and lime. Or you can order fruit-based mocktails instead, so you have a fun drink as you’re lounging around by a pool or eating at a restaurant. And if you’re really serious about cutting down the calories, a cool glass of water can be a great way
to refresh yourself after a full day’s itinerary.