Holidays are the perfect time to relax, switch off, and enjoy yourself, but they can also bring some challenges if you're trying to manage your weight. The good news? With a little planning and a flexible mindset, it’s possible to enjoy your break and stay on track with your goals.
Here are some simple, realistic tips to help you feel in control without missing out on the fun.
1. No medication? No problem!
Many patients will have already taken their Mounjaro injection before going away which means one less thing to think about!
- If you’ve timed your dose before your trip, that’s great! You can relax and enjoy your holiday.
- If your next dose is due while you're away, and you're unsure how to manage it, get in touch with Phlo Clinic beforehand for advice.
2. Enjoy the food – mindfully
Trying new dishes and enjoying local food on holiday is part of the experience! Here’s how to strike a healthy balance:
- Follow the 80/20 rule – aim to make mindful choices most of the time and enjoy the occasional treat without guilt.
- Include plenty of vegetables, lean protein, and fibre-rich foods where you can.
- Avoid skipping meals – it can lead to overeating later in the day.
- Watch portion sizes – remember that there is always an opportunity to eat regularly so be mindful of portion sizes.
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3. Make the most of the food at an All-Inclusive
All-inclusive holidays offer an ideal opportunity to explore and experiment with food:
- It’s a great time to try new foods or revisit ones you’ve avoided in the past and you might just discover a new favourite!
- You can sample dishes without the pressure of finishing everything or worrying about waste.
- All-inclusive doesn’t have to mean overindulgence – it can be a way to enjoy variety in a balanced, mindful way.
4. Be aware how much alcohol you drink
With drinks included, it’s easy to lose track, but a bit of awareness can go a long way:
- Alcohol contains hidden calories and can increase appetite or lower your usual decision-making around food.
- Try alternating drinks with water or sugar-free mixers to stay hydrated and in control.
- Choose lighter options such as spirits with soda water or a dry wine over sugary cocktails.
Read more about Mounjaro and alcohol.
5. Keep moving (and make it more holiday fun)
You don’t need to stick to a strict routine, just keep active in a way that fits your holiday:
- Walk, swim, explore, dance – anything that keeps you moving.
- Even 15–20 minutes of gentle activity each day can boost digestion, energy and mood.
6. Stay hydrated
Especially in the heat, water is key:
- Carry a reusable water bottle and sip throughout the day.
- Often, we confuse thirst with hunger so staying hydrated may also help manage your appetite.
7. Check in with yourself – not just the scales
- Focus on how you feel, not just what you eat.
- One indulgent meal or dessert isn’t a failure, it’s part of the experience.
- Be kind to yourself – holidays support your mental wellbeing too.
Going on holiday doesn’t mean putting your progress on hold. With a bit of planning and a flexible, balanced mindset, you can return home feeling rested, refreshed, and proud of how you looked after yourself.
If you’re unsure about your injection timing around travel or want advice on managing appetite or side effects while away, Phlo Clinic is always here to help.
