I have a vacation coming up. How do I not undo all my progress while I travel?
Keep four things going while you're away: protein at most meals, some movement every day, sleep and water. Tell your coach before you leave so she can adjust your plan, then enjoy the trip. In our experience, one vacation doesn't undo weeks of consistency, and the scale jump when you get home is usually water and salt.
You don't need to be perfect on vacation.
You need a plan for it.
And a way back that starts at your very next meal.
Why does a vacation feel like it will undo everything?
This is one of the questions I hear most.
A family trip at Christmas. A week away for work. A girls' weekend that's been on the calendar since spring.
And a lot of the women we talk to have the same story about the last one:
- The week before, they crammed. Extra workouts, smaller meals, trying to get ahead of it.
- On the trip, it was all or nothing. Perfect for a day, then "forget it, I'm on vacation."
- At home, the scale was up. And it felt like proof that the whole thing was ruined.
- So they stopped. And the trip that lasted a week turned into a month off.
If that's you, you're in very good company.
The plan just didn't have room for the trip.
Will one trip really undo my progress?
In our experience, no.
We tell women this all the time: your body learns to trust you. When you consistently feed it, move it, hydrate it and let it sleep, it starts to trust you.
And when it does, a vacation doesn't change your body.
Most women come to us wanting to lose weight. What they actually want to lose is fat.
Fat comes off over weeks of steady habits. It doesn't come rushing back in a week of pasta and sunshine either.
So the goal on a trip is simple. Keep enough of your habits going that coming home feels like picking back up, instead of starting over.
What should I do before I leave?
A little planning goes a long way.
- Tell your coach. She'll adjust your plan for the trip, and help you pick what to keep. Chris asks every woman for one thing: "All we want from you is communication."
- Don't cram. You don't need to stockpile workouts or eat less the week before to make up for it in advance. Keep your normal week.
- Pack your bands. The fabric bands from your equipment fit in any suitcase. That plus your bodyweight is a full workout.
- Pick your non-negotiables. Two or three things you'll do every day, no matter what. Protein at breakfast and a daily walk is a great start.
Taking a longer trip? Ask your coach about adjusting or extending your plan so the time away doesn't eat into your 8 weeks.
What do I actually do while I'm away?
Four things. That's it.
- Protein at most meals. Breakfast is usually the easiest one to control. Eggs at the hotel buffet, an omelette at the café, Greek yogurt once dairy is back in your plan.
- Move every day. There are short workouts built for travel, with bodyweight and bands or one dumbbell. And if the day is packed, walk the city. A walk counts.
- Sleep. It's the first thing a trip steals. Protect it where you can, especially on the nights with drinks.
- Water. Travel days, flights and sun all dry you out. Keep a bottle with you.
Then enjoy the trip.
Pick the meals and drinks that matter to you, have them with intention, and move on. No guilt, no "I've already blown it."
If you're eating every meal out, here's how to order at restaurants and still lose fat. And for the wine and the patio drinks, we've covered how we handle wine, eating out and vacations.
Why is the scale up when I get home?
Did you know the number on the scale can move a few pounds in a day without any change in fat?
After a trip, in our experience, that jump usually comes from:
- More salt. Restaurant food tends to be saltier, and your body holds on to more water.
- Travel days. Hours of sitting on planes and in cars leave a lot of women puffy.
- A different rhythm. Later meals, different food, a different bathroom schedule.
That usually settles within a few days of being back in your routine.
So skip the scale the morning after you land. Give it a few days. And pay attention to how your clothes fit and how strong you feel, too. More on that in why the scale isn't the whole story.
How do I get back on track after vacation?
The same way you stayed on track during it. Simply.
- Restart at your next meal. Monday is too far away.
- Do the next workout on your plan. No punishment workouts. No doubling up.
- Eat normal meals. Skipping meals to make up for the trip usually backfires by the afternoon.
- Check in with your coach. Tell her how it went, the good and the messy. She'll take it from there.
We've helped 1,000+ women lose 10 to 20 lbs of fat in 8 weeks. Eight weeks is long enough for a trip or a holiday to land right in the middle, and we plan for that from day one.
For more on fitting coaching around a full calendar, here's how much time the program actually takes, including when you travel.
Franny kept travelling
I sat down with Franny, a busy mom and executive, about how she got out of the restrictive-diet cycle and lost fat while working full-time, travelling and keeping the foods she enjoys.
Ready for a plan that travels with you?
Your life has trips in it.
Your plan should too.
Start with the short video on our homepage at fortyfwd.com. It walks through why your body stopped responding after 40 and the method we use to change that.
If it sounds like you, apply for a call with Chris.
He reads every application himself. On the call, he'll look at your calendar, your travel and what's derailed you before, and tell you straight whether the program is the right fit. If it is, he walks you through the investment then, once you both know it's a fit.
Pack the bands.
Enjoy the trip.
Come home and pick right back up.
Frequently asked questions
Will a vacation ruin my weight loss?
In our experience, no. One trip doesn't undo weeks of consistency. Keep protein, movement, sleep and water going, enjoy the trip, and pick back up at your next meal.
Why is the scale up after vacation?
Usually water and salt from restaurant food, travel days and a different routine. In our experience, it settles within a few days of being back in your routine.
How do I work out while travelling?
Short workouts with bodyweight and fabric bands, or one dumbbell, work well in a hotel room. If the day is packed, a long walk counts.
Should I work out extra before my trip?
No need. Keep your normal week instead of cramming workouts or eating less ahead of time, and tell your coach about the trip so she can adjust your plan.
How do I get back on track after vacation?
Restart at your next meal, do the next workout on your plan and check in with your coach. No punishment workouts and no skipped meals to make up for it.
More answers: Staying consistent
- The scale hasn't moved but my clothes fit differently. Am I actually making progress?
- Should I start now, or wait until after the holidays (or my trip)?
- How do I handle family and friends who comment on what I eat or keep pushing food and drinks?
- How do I get through Thanksgiving dinner (and the holidays) without undoing my progress?