Many people work hard before a holiday to make sure they feel healthy and confident, fit into the right clothes and look good when they get to the beach, with diet and exercise routines in the months before a break. But often it can all go to waste within hours of arrival at your holiday destination as the routine goes out of the window.
Dr Michael Mosley is famous for his health, diet and nutrition advice designed not for a quick fix, but for a lifetime of better health. The expert, renowned for intermittent fasting diets like The Fast 800, compiled a list of the best tips for making sure you stay healthy on holiday - avoiding putting the weight back on - while still enjoying your break.
Dr Mosley is a television presenter, journalist, producer, and former doctor. He is best known for presenting science and medical documentaries on the BBC, such as Trust Me, I'm a Doctor, Eat, Fast and Live Longer, and The Truth About Exercise. He is also the author of several books on diet and health, including The Fast Diet, The Clever Guts Diet, and The 8-Week Blood Sugar Diet.
He studied medicine at the University of Nottingham then worked as a doctor for several years before becoming a television presenter.
In a blog post first shared in 2022, Dr Mosley said there are six steps to take to stay on track on holiday:
1: Start now
Dr Mosley says it is never too late to start getting fit and healthy, and to start losing weight. The sooner, you start, the better you will feel when you go away. He said having support from someone like a Health Coach means you can get tips on staying healthy on holiday, and advice on getting back on track if it doesn't go to plan.
2. Think about when you eat on holiday
Dr Mosley said: "If you’ve been practising time-restricted eating for a while, it’s a good idea to continue while you’re away. Also, eating two meals a day may be a useful way to stay on track while you’re away. If your holiday package includes breakfast, see what the latest available time to eat is. This way, you’ll be able to enjoy a bigger breakfast that will keep you fueled throughout the day and enjoy your evening meal a little earlier.
3. Walk or cycle
Dr Mosley says walking is a great way to stay fit and a great way to see the local attractions. If walking is too far - hire a bike. Walking and cycling on holiday are effective ways to keep up daily exercise
4. Beat the buffet
Dr Mosley says there are six breakfast buffet foods to avoid:
- Fruit juices
- Pastries
- Cereals
- Muffins and cake
- Dried fruit
- Hash browns
And you shouldn't go mad just because it's 'all you can eat'. He said: "It can be quite easy to go wild when you’re faced with a multitude of delicious options. If you’re struggling to find foods that support your goals, have a small portion of the most appropriate food you can find, and load your plate up with plenty of salad and vegetables."
5. Watch the alcohol intake
Dr Mosley said: "Alcohol is one of the reasons people put on a significant amount of weight as they’re unaware of the calories in drinks like beer, wine and mixers. Not only this, but research shows that we eat more calories when intoxicated and on the following day too."
He suggested a glass of sparkling water between any alcoholic drinks to slow down your alcohol intake.
6. Pack an alternative meal
Dr Mosley recommends taking a meal-replacement shake in your luggage, for the days when there are no other healthy options.
What is time-restricted eating?
Time-restricted eating (TRE) is a dietary pattern that restricts the eating window to a certain number of hours each day. During the fasting period, no calories are consumed. TRE is different from intermittent fasting (IF) in that it focuses on the timing of meals, rather than the number of calories consumed.
There are many different ways to do TRE. Some people choose to eat all of their meals and snacks within an 8-hour window, while others prefer a 6-hour window. The most important thing is to find a window that works for you and that you can stick to.
TRE has been shown to have a number of health benefits, including weight loss, improved insulin sensitivity, and reduced inflammation. It may also help to protect against chronic diseases such as heart disease, cancer, and Alzheimer's disease.
If you are interested in trying TRE, there are a few things you should keep in mind. First, it is important to start slowly and gradually increase the length of your fasting window. Second, make sure to eat healthy foods during your eating window. And third, listen to your body and don't force yourself to fast if you are not feeling well.
If you are considering trying time-restricted eating, it is important to talk to your doctor first, especially if you have any underlying health conditions.
