How to enjoy your summer holidays without the “weight-gain” souvenir
By Megha Kiran, Nutritionist & Founder of NutriNest with Megha
Summer holidays are a time we all look forward to. The schools are closed, offices are lighter, and families plan trips to beaches, hill stations, or even just a few days of rest at home. Vacations bring joy, laughter, and memories. But they also bring one common worry many people return with an extra “souvenir” they did not plan for: unwanted weight gain.
As a nutritionist, I meet clients who say,
“Megha, I was doing so well, but after my holiday I gained three kilos!” This is not unusual. Holidays often mean buffets, ice creams, late nights, and less movement. But here’s the good news: you can enjoy your vacation fully without carrying back the burden of extra weight.
Let me share a simple survival guide for your summer holidays.
Most of us believe that holidays are meant for “cheat eating.” While it is fine to taste new dishes, remember that food is not the only joy of a vacation. Experiences, people, and places matter more. If you shift your mindset from “I must eat everything” to “I will enjoy everything,” you will naturally eat less and feel more satisfied.
Summer heat makes us thirsty, but we often mistake thirst for hunger. Carry a water bottle wherever you go. Sip water before meals. If you are at a buffet, drink a glass of water before you start. This small trick reduces overeating. Coconut water, lemon water, and buttermilk are also excellent choices.
Travel often means long hours in cars, trains, or airports. That’s when chips and fried snacks tempt us.
Instead, pack nuts, roasted chana, fruits, or homemade energy bars. These keep you full and prevent sugar crashes. Children especially benefit from healthy snacks, as they avoid becoming cranky or tired.
Yes, you will eat ice cream or biryani on holiday. That’s okay. But balance it with activity. Walk after meals, swim in the hotel pool, or explore the city on foot. Even 20 minutes of movement daily helps burn extra calories. Remember, holidays are the best time to be active because you are free from office chairs and daily routines.
Late-night movies or parties are fun, but poor sleep increases hunger hormones. You may notice that after a short night, you crave more fried or sweet food. Try to keep at least 7 hours of sleep, even on vacation. Good sleep keeps your energy high and your appetite balanced.
Buffets are dangerous because they offer variety. The trick is to take small portions. Taste everything, but don’t pile your plate. Use the “one plate rule”whatever fits in one plate is enough. If you still feel hungry, wait 10 minutes before going for seconds. Often, the hunger passes.
Holiday meals are often rushed everyone is excited, talking, or distracted. Slow down. Chew your food well. Notice the taste. When you eat mindfully, you enjoy more and eat less. Teach children this habit too;
it will serve them for life.For adults, holidays may include drinks. Remember, alcohol adds empty calories. A single cocktail can equal a plate of dessert. If you drink, alternate with water, and limit yourself to one or two servings.
Choose lighter options like wine or beer instead of sugary cocktails.
Every place has its traditional foods. In Mysuru, it may be ragi mudde or bisibele bath; in coastal areas, fresh fish or tender coconut. Choose local, fresh foods over packaged junk. They are healthier and give you the true taste of the region.
The real test is after the holiday. Do not delay getting back to routine. Resume your normal meals the very next day. Avoid the “I’ll start next Monday” trap. The faster you return to balanced eating, the easier it is to
maintain your weight.
A Simple Holiday Day Plan
Here’s an easy example of how your vacation day could look:
●Morning: Fruit + idli or dosa (light breakfast)
• Mid-morning: Tender coconut water
•Lunch: Local meal with rice, dal, vegetables, and a small sweet
•Evening snack: Nuts or fruit while sightseeing
•Dinner: Grilled fish or paneer with salad, one small dessert
•Activity: 30 minutes walk or swim
•Hydration: 2–3 liters water spread across the day
This plan allows enjoyment without excess.
Food is often linked with emotions: family gatherings, childhood memories, or celebration. Respect those emotions, but don’t let them control you. Remember, the purpose of a holiday is relaxation and connection, not overeating. When you return home feeling light and energetic, you will cherish the holiday even more.
Vacations are not the enemy of health. They are opportunities to practice balance in real life. If you can enjoy a holiday without weight gain, you prove to yourself that healthy living is possible anywhere.
So this summer, pack your bags, carry your water bottle, and keep this survival guide in mind. Let your holiday souvenir be photographs, laughter, and stories—not extra kilos.
Wishing you a joyful, healthy vacation!
Warmly,
Megha Kiran
Senior Nutritionist & Founder, NutriNest with Megha
