The 10 Best Ways to Stay on Track During the Summer Holidays (Without Missing Out on the Fun!)

Summer is pure joy: sunshine, long weekends, BBQs, terrace cocktails, vacations… and of course, all those temptations that seem to pop up around every corner. While the season is all about relaxation and adventure, it can also be a real challenge to stay committed to your weight loss goals.

The good news? You can fully enjoy summer and stay on track. In fact, it’s one of the best seasons to move more, eat fresh, and care for yourself with pleasure.

Here are our 10 best (and fun!) ways to stay on track during the summer holidays:

1. Get Outside and Have Fun

Remember your childhood summers? You weren’t sitting still! You were biking, swimming, playing beach volleyball, and running around outside until the sun went down.

Try this: Plan one outdoor activity each day — a morning walk, paddleboarding, a hike, or even dancing barefoot in the grass. It’s exercise without feeling like it.

2. Drink Water Like It’s Your Job

Summer heat leads to dehydration — and we often confuse thirst with hunger. Staying well-hydrated helps control cravings, boosts energy, and gently supports your metabolism.

Tip: Start your day with a big glass of lemon water. Always carry a reusable bottle. Add cucumber, mint, or berries for a refreshing twist.

3. Make BBQs Your Ally

Summer grilling doesn’t have to mean overindulgence. Lean meats, grilled fish, BBQ veggies, and pineapple skewers can be both delicious and healthy.

Avoid: store-bought creamy salads and sugary sauces.

Opt for: grilled chicken, turkey burgers in lettuce wraps, and homemade yogurt-based dips.

4. Follow the 80/20 Rule

Summer is meant to be savored! No need to deprive yourself — just be smart. Eat healthy 80% of the time and allow 20% for fun.

Example: Enjoy that ice cream at the beach, but balance it out with a light dinner or an extra walk.

5. Plan Active Vacations

Planning a trip? Choose destinations that keep you moving — hiking, swimming, cycling around town…

Pro tip: Book accommodations with a kitchen so you’re not relying on restaurants for every meal.

6. Keep Your Habits Alive

Summer can disrupt your routine, but that’s no reason to abandon your healthy habits. Even on vacation, stick to one or two essential rituals (like a high-protein breakfast or a daily walk).

Suggestion: Set an alarm every hour as a reminder to move a little. Try 10 squats, a quick stretch, or a short walk.

7. Be Smart With Alcohol

Let’s face it — summer cocktails are part of the fun. But sugary drinks can quickly sabotage your progress.

Better choices: vodka soda with lime, light beer, or dry white wine.

Skip: piña coladas, sweet coolers, and creamy cocktails.

And don’t forget: drink water between alcoholic drinks to reduce cravings (and hangovers).

8. Add Color to Your Plate

It’s peak season for fresh, local fruits and vegetables — packed with nutrients and flavor.

Build a rainbow: leafy greens, strawberries, tomatoes, cucumbers, peppers — the more color, the better.

Visit your local farmers’ market for the freshest picks of the season.

9. Find a Motivation Partner

Whether it’s your spouse, a friend, or a coworker, having someone to share your goals with makes the journey more fun and motivating.

Start a step challenge, prep meals together, or swap healthy recipes you’ve discovered.

10. Stay Positive and Enjoy Life

One slip-up doesn’t mean failure. If you go off-track, no big deal — just jump back in. Consistency matters more than perfection.

Remember: you’re building sustainable habits — not just aiming for a summer body.

This summer, don’t let the scale control your happiness.

Focus on your energy, your well-being, the moments that keep you moving, and what your body truly needs. You deserve to feel strong, confident, and fulfilled — all summer long.

Need a boost to stay motivated?

Join our personalized weight loss program and get the support, guidance, and high-protein foods you need to feel your best this season. Contact us to learn more.