How to Be Health-Conscious and Mindful of Your Indulgences While Vacationing
- Dr. Zachary Laboube
- Aug 11, 2025
- 4 min read
Enjoy the trip without undoing your progress
Vacation season is here, and for many of us, that means sunny beaches, new adventures… and food. Lots of it. Between local delicacies, all-inclusive buffets (I grew up on these), and the “I’m on vacation” mindset, it’s easy to overindulge.
But here’s the truth: you don’t have to choose between enjoying your trip and maintaining your health goals. In fact, you shouldn’t. The goal isn’t to avoid every indulgence — it’s to be mindful and strategic so that you can return home feeling refreshed, not regretful. As a health and wellness professional, I'm embarrassed to say that I'm the guy that needs a vacation after the vacation to pick up all the pieces. That said, I'm getting older and therefore wiser. I hope the content below helps.
First, let’s take the pressure off: It’s perfectly fine to gain a couple of pounds while traveling. No worries. Most of that is likely water retention from sodium-rich restaurant meals and a different routine. What matters most isn’t what you do for a week — it’s what you do most of the year. Long-term habits determine long-term results. That said, a little strategy can go a long way in helping you enjoy yourself without losing your momentum.
1. Practice the “Upgrade” Rule When Eating Out
Instead of falling back on fast food or heavy comfort meals, look for opportunities to “upgrade” your dining choices. For example, skip the pizza joint and take the family to a seafood restaurant.
Why?
Seafood is naturally lean — Fish like salmon, snapper, mahi-mahi, and grouper are high in protein, rich in omega-3 fatty acids, and lower in unhealthy fats.
Less processed carbs — Seafood entrees often come with vegetables, salads, or healthier starches like sweet potatoes instead of heavy pasta or bread.
Cultural experience — Eating locally sourced fish or shellfish can be a more authentic and memorable vacation experience.
Yes, it might cost a bit more, but when you’re making memories with family, it’s worth it — for both your health and the experience.
For more of these insights, join our private Facebook group. It's a great community for the support and motivation you need throughout your weight loss journey.
💡 Pro Tip: If you’re traveling with kids, remember that taste is an acquired sense. The more they’re exposed to lean proteins, vegetables, and whole foods now, the more likely they’ll choose them as adults.
2. Control Portions Without Feeling Deprived
One of the biggest challenges on vacation is portion size. Restaurants often serve double (or triple) what you’d eat at home. You don’t have to clean your plate — especially if you’re eating out more than once a day.
Try these simple tactics:
Share entrees or order an appetizer as your main dish.
Ask for dressings and sauces on the side.
Eat slowly and enjoy the flavors — it takes about 20 minutes for your brain to register fullness.
This isn’t about restriction; it’s about eating just enough to be satisfied so you can enjoy your day without feeling sluggish.
3. Pack Your “Health Insurance” — The Curb Patch
Vacations are meant to be enjoyed, but sometimes willpower needs a little backup. This is where The Curb Appetite Suppressant Patch can help.
It combines three powerhouse ingredients:
African Mango — Supports healthy metabolism and can help reduce fat cell growth.
Garcinia Cambogia — Contains hydroxycitric acid (HCA), which may help curb appetite and block fat storage.
Green Tea Extract — Boosts metabolism and supports fat oxidation for more efficient calorie burn.
Together, these ingredients make food less of a priority, helping you focus on experiences instead of the next snack. That means more time with your family, more energy for activities, and yes — a better chance of feeling confident in your bathing suit.
4. Plan Movement Into Your Day
You don’t have to “work out” on vacation, but moving your body is one of the easiest ways to balance out extra indulgences.
Simple ways to stay active:
Walk to local attractions instead of taking a cab.
Take the stairs at your hotel.
Play beach volleyball, go snorkeling, or try paddleboarding.
Take a morning swim before breakfast.
Even 20–30 minutes of light to moderate activity can help regulate blood sugar, support digestion, and keep energy levels high.
5. Hydrate Like It’s Your Job
Travel often means more time in the sun, more salty foods, and sometimes more alcohol — all of which can dehydrate you. Dehydration not only saps energy but can also make you feel hungrier than you are.
Aim for at least half your body weight in ounces of water daily. For example, if you weigh 160 pounds, that’s about 80 ounces (10 cups). Carry a refillable water bottle and sip throughout the day.
6. Give Yourself Grace
If you do end up indulging more than planned, don’t spiral. A vacation is meant to be enjoyed. Most short-term weight gain will fade once you return to your usual eating and activity patterns.
The important part is that you don’t let a week of indulgence turn into a month of bad habits. Jump back into your regular wellness routine as soon as you get home — whether that’s HCG 2.0, intermittent fasting, or another structured plan.
Final Thoughts
You can absolutely enjoy your vacation without sabotaging your health goals. It comes down to three things: planning ahead, making mindful upgrades, and giving yourself room to enjoy the moment.
By choosing better meals, managing portions, supporting your metabolism with smart supplements like The Curb Patch, and staying active, you can have your fun and keep your progress intact.
Remember, vacations are about connection, experiences, and memories — and when you feel your best, you enjoy them even more.
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