How to stay on track while on holidays?

by Fortitude Bali

October 2, 2019

Is it possible to enjoy your holiday and stay in shape too? Can you go a couple of weeks without training hard/regularly and be OK? Can you have those cocktails by the pool and enjoy all the food without packing on holiday weight?

If you’re anything like me, it’s almost a love-hate relationship with holidays. Us fitness people enjoy our routine a little too much, and even though we look forward to relaxing on holiday, the thought of no exercise and overeating can be a little daunting. But what if I told you it’s possible to travel or go on holiday without gaining weight? What if I told you that you can do this without strictly following your nutrition plan and also eat large meals of whatever it is you enjoy?

The trick is one thing – damage control. With some strategies in place, you’ll be able to relax, enjoy your holiday without any stress that you’ll lose the progress you’ve made.

  1. Caloric balance.

    The most important factor is to have the appropriate amount of calories every day. It matters less what those calories are made of while you’re on holiday. If you’re still in a caloric deficit you will not gain weight.

  2. Have enough protein.

    This is a no brainer to maintain muscle mass and also keep you satiated. If you can get your calorie and protein intake under control, you’re golden.

  3. Eat less frequently.

    This creates a buffer to allow you to eat bigger meals and indulge yourself. Even better, implement intermittent fasting and skip breakfast. For example, if you know you’re having pasta for dinner, skip breakfast, have a light lunch of protein and vegetables, more protein and good fats in the afternoon, and save all your carbs for dinner. While on holiday we have the luxury of not being tied to an eating schedule, so make the most of it!

  4. Watch those cocktails.

    In my view these are what do the most damage. Sure, enjoy a few, but don’t go overboard. Try having a soda water or vodka/gin in between. Maybe only have cocktails every couple of days, and when you do, make sure you’re making smart choices when it comes to your food so you create the right caloric balance.

  5. Use the tips for eating out listed in Maggie’s Tips for Dining Out Healthily in Bali

Your nutrition plan doesn’t control you. It’s supposed to fit in with your lifestyle. Instead of it being an arbitrary and rigid set of rules, think of it as guidelines and strategies that you can implement that allow you to achieve or maintain your goal permanently. You can still live your life to the fullest and do all those things that you enjoy (like eating out with friends and relax on holidays with loved ones), that’s the whole point of being healthy right?

*About guest author:

Maggie Chang is a strong believer in nutrition as a lifestyle, a synergistic balance between nutrient intake and enjoying the foods she loves. Her love of learning and passion for fitness led her to become the best version of herself; by learning how food can impact health, performance, and energy. Learn more about this Bali based nutrition coach at or follow Maggie on her Bali adventures here.

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About Fortitude Bali

Fortitude Bali is a premium Strength & Conditioning gym located in Seminyak focussed on helping you achieve your overall fitness goals.