Your Senior Journey
Your Senior Journey
Hello and welcome to “How to Stay Fit on Vacation: Best Tips for Women 50+”! Vacations are the ultimate time for relaxation, indulgence, and bonding.
We soak up the sunshine, put our feet up, and enjoy a dip in the water.
With a tablet on the side, a refreshing drink in hand, and lots of delicious nibbles, it’s pure bliss.
But when we come home, we often dread stepping on the scales, bracing ourselves for the weight we’ve gained.
We promise to get more active once we’re back, determined to shed those extra pounds.
Here’s the good news: You don’t have to give up your holiday treats to stay fit! Yes, it’s true! In this blog, you’ll discover how to enjoy your vacation without the guilt or stress and stay healthy while having fun.
You might be thinking, “Duh, that’s a no-brainer. I know exactly why I gain weight on holiday!” You lay on the beach, indulge in delicious foods, and drink more than usual. It’s the perfect time to relax and enjoy yourself, right? But let’s break it down:
So yes, you might be exercising less on holiday, and here’s an important point to remember: staying fit on vacation means understanding that exercise has only a minimal effect on weight loss. Yes, you read that right!
You might have heard that exercise is the key to losing weight, thanks to the media and fitness ads. But the truth is, that exercise only contributes a small part to weight loss. Let’s set the record straight:
Exercise plays a crucial role in overall health, not just weight loss:
In fact, exercise is just a small part of how your body uses energy each day. Most of the energy you use comes from two main sources:
Basal Metabolic Rate (BMR): This is the energy your body needs for basic things like breathing, keeping your heart beating, and digesting food. It uses the most energy of all!
Daily Activities (NEAT): This includes all the little things you do every day, like walking to the kitchen, standing up, or fidgeting.
So, while exercise helps, the biggest part of your daily calorie burn comes from these basic bodily functions and everyday movements.
So, if you’re promising yourself to hit the gym after your holiday to shed those extra pounds, you might be focusing on the wrong thing.
Exercise plays a minor role in weight loss; its true value is in your overall health and happiness. It makes you feel great, boosts your metabolism, keeps your energy high, and supports your heart and bones.
When we indulge in all those delicious holiday treats, several things might happen to our bodies and minds. You might start to feel guilty and worry about the aftermath of all that food.
This guilt often leads to thoughts like, “I’ll eat healthy again when I get home and work out more.” But let’s break down what’s going on:
Indulging in holiday treats often comes with a side of guilt. You might think, “I shouldn’t have eaten that extra slice of pie,” or “I need to work out twice as hard now.”
But did you know that guilt and worry aren’t just emotional states? They affect your body!
When you feel guilty, your body produces more cortisol, a stress hormone. And although ‘feeling guilty’ is only in your mind, your body does not see it that way.
Cortisol signals to your body that it’s under stress. Elevated cortisol levels make your body more efficient at storing energy, which means those extra holiday calories are more likely to turn into fat.
Plus, high cortisol can increase your appetite and cravings for even more high-calorie foods. So, the more you stress about those indulgences, the harder it becomes to resist that extra treat!
To help you stay fit on vacation, you need to keep cortisol levels low – relax and enjoy your time.
After the holidays, many of us resolve to hit the gym hard as a way to make up for our indulgences. But when you turn exercise into a punishment for your holiday fun, it stops being enjoyable.
Instead of seeing exercise as a joyful activity, it becomes a chore.
This negative mindset can make it harder to stick with your fitness routine. You might push yourself too hard, get exhausted, and eventually give up on your goals. Exercise should be about feeling good, not just burning off calories.
Yes, we consume more calories during the holidays - think ice cream, cocktails, and jumbo burgers. And here’s the real deal: calorie intake is the main factor behind any weight gain.
While it's easy to blame the extra food, it’s important to remember that enjoying these treats is a natural part of the holiday experience.
Delicious food choices are only half the fun; balance your indulgences with exciting activities to keep the holiday joyful and healthy.
Here we are in the main part of this article. Exercise is essential for staying fit, healthy, and feeling good.
However, only a small percentage of your gym sessions or daily workouts contribute to weight loss.
We also understand that feeling guilty about enjoying nice foods can increase cortisol levels, which in turn makes your body more efficient at storing fat and craving sugary foods.
So, what do we need to do, to stay fit on vacation?
You don’t have to stick to a rigid gym routine while on holiday. Enjoy fun, calorie-burning, and flexible holiday activities! Apart from lazing on the beach, you can have a fabulous time and stay active with these activities:
Just enjoy your food. Point blank. Feeling guilty will only increase your cortisol, and you know what cortisol does!
Savour every bite and enjoy your food completely. Remember, it's okay to indulge in holiday treats.
Enjoy your food, and stop eating once you are full. Being overfull is uncomfortable and can leave you feeling bloated and gassy.
Social interactions lower cortisol levels and make you pay attention to the lovely food you’re eating. This is a key aspect of the Mediterranean diet, where meals are enjoyed leisurely with family and friends, enhancing both health and happiness.
Take your time to eat, allowing your body to feel full naturally. Chew for longer and enjoy the taste. By eating more slowly, you’re more likely to make healthier food choices.
Put your knife and fork down between bites and engage in conversation.
It takes about 15-30 minutes for your brain to receive the ‘I’m full’ signal from your stomach, which is why eating slowly can help you avoid overeating.
Eating enough protein is one of the best ways to avoid weight gain on vacation. Protein keeps you full for longer, balances your blood sugar, and helps you avoid overindulging in high-carb or sugary foods.
By focusing on protein, you’ll stay satisfied throughout the day and increase your chances of keeping those holiday kilos at bay - all while enjoying yourself!
To my surprise, beer and wine have similar calorie counts. White wine has slightly fewer calories than red wine, and dry wine contains fewer calories than sweet wine.
Be knowledgeable about some food choices. The choice is yours; both can be utterly delicious, but one is healthier.
Food Factor
Higher Calorie
Lower Calorie
Deep-Fried Foods
French fries, Fried calamari, Fried chicken
Grilled or steamed vegetables, Fresh fruit, Grilled chicken
Creamy Sauces
Alfredo pasta, Cream-based soups
Tomato-based sauces, Broth-based soups
Cheesy Dishes
Cheese pizza, Lasagna
Veggie pasta, Salad with light dressing
Pastries and Desserts
Croissants, Cheesecake
Fruit sorbet, Gelato (lower fat)
Sugary Drinks
Sodas, Sweetened coffee
Sparkling water, Black coffee
Large Portions
Jumbo burgers, Extra-large pizzas
Small plates, Appetizer-sized servings
Alcoholic Beverages
Margaritas, Sweet cocktails
Light beer, Dry wine. Wine spritzer
Full-fat Dairy
Whole milk, Cream cheese
Skim milk, Low-fat yogurt
Processed Meats
Sausages, Pepperoni
Fresh fish, Grilled chicken
Rich Desserts
Tiramisu, Brownies
Fresh fruit salad, Light yogurt
Food Factor
Higher Calorie
Lower Calorie
Deep-Fried Foods
French fries, Fried calamari, Fried chicken
Grilled or steamed vegetables, Fresh fruit, Grilled chicken
Food Factor
Higher Calorie
Lower Calorie
Creamy Sauces
Alfredo pasta, Cream-based soups
Tomato-based sauces, Broth-based soups
Food Factor
Higher Calorie
Lower Calorie
Cheesy Dishes
Cheese pizza, Lasagna
Veggie pasta, Salad with light dressing
Food Factor
Higher Calorie
Lower Calorie
Pastries and Desserts
Croissants, Cheesecake
Fruit sorbet, Gelato (lower fat)
Food Factor
Higher Calorie
Lower Calorie
Sugary Drinks
Sodas, Sweetened coffee
Sparkling water, Black coffee
Food Factor
Higher Calorie
Lower Calorie
Large Portions
Jumbo burgers, Extra-large pizzas
Small plates, Appetizer-sized servings
Food Factor
Higher Calorie
Lower Calorie
Alcoholic Beverages
Margaritas, Sweet cocktails
Light beer, Dry wine. Wine spritzer
Food Factor
Higher Calorie
Lower Calorie
Full-fat Dairy
Whole milk, Cream cheese
Skim milk, Low-fat yogurt
Food Factor
Higher Calorie
Lower Calorie
Processed Meats
Sausages, Pepperoni
Fresh fish, Grilled chicken
Food Factor
Higher Calorie
Lower Calorie
Rich Desserts
Tiramisu, Brownies
Fresh fruit salad, Light yogurt
CHECK OUT THIS FIT-ON-VACATION CHALLENGE
Staying fit on vacation doesn't have to be a chore. With mindful eating, fun activities, and a positive mindset, you can enjoy your holiday to the fullest while maintaining your health.
The very small tweaks will make you enjoy your food so much more, enjoy the company to the fullest and make it a memorable holiday without having to gain weight at all.
Remember, the goal is to have a joyful and guilt-free vacation.
We’d love to hear about the fun activities you tried to stay fit on vacation! Feel free to share your stories through our contact page.
Need a little motivation?
Click below to generate an inspirational fitness quote or tip to keep you going strong!
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Birgit is a compassionate guide specialising in supporting senior women through life's transitions. Alongside her dedication to this cause, she finds joy in teaching piano, nurturing her garden, cherishing family moments, and enjoying walks. These activities fuel her creativity and bring depth and richness to her life.
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