From long dinners and unending drinks to brunches by the beach, vacations are a time to relax and unwind with indulgence. However just because you switch time zones doesn’t mean you have to sacrifice your nutrition and fitness goals. Here are some simple tips for staying on track while on vacation this summer.

1. Take the Stairs
Whether in the hotel or sightseeing, capitalize on any opportunity to take the stairs. Get your heart rate up and body moving.

2. Plan Ahead
Whether you’re spending the day sightseeing, by the beach or in transit, plan ahead and pack healthy, portable snacks like protein bars, nuts, dried fruit or protein powder. It’s easier than you think and you’ll be glad you did when your stomach growls and your dining options are limited.

3. Walk To Dinner
Find restaurants that are within walking distance from your accommodation. A walk after a meal is a great way to help keep blood sugars down and burn some calories.

4. Make Time to Move and Explore
While you may not have time to schedule a full workout while away, do your best to fit activity into each day. Doing something is better than doing nothing at all, and what better way to explore your surroundings than with a nice long walk or a quick jog.
5. Don’t Skip Meals
When on vacation, it’s easy to lose track of time and skip a meal. This can lead to over-eating at your next meal to over-compensate. To help avoid overindulgence, try to eat every 3 – 4 hours to keep your hunger in check and squash cravings.
6. Make Smart Swaps
Small changes can make a big difference when dining out on vacation. Aim for baked or grilled dishes instead of fried, opt for a marinara sauce over one that’s rich with cream, and request minor modifications to cooking methods to keep calories controlled.

7. Stay Hydrated
Traveling can be dehydrating, and your thirst can be mistaken for hunger. Staying hydrated will help regulate your hunger and keep you feeling refreshed. Pack a reusable water bottle and refill it throughout the day to stay hydrated.