How to Get Back on Track After a Holiday (Without Fad Diets or Guilt)

We’ve all been there: you head off on holiday excited for a break, determined to enjoy yourself… and you absolutely do. The food is incredible, the drinks flow, the snacks somehow keep appearing on the table, and you come home with beautiful memories and a few extra kilos.

I’ve just got back from 10 amazing days in Portugal, and let me be honest: I ate and drank everything in sight. Gorgeous Portuguese wines, meals out most nights, and those irresistible custard tarts (I have a major sweet tooth!). On top of that, I was staying with family who always have a cupboard full of treats, crisps, biscuits, ice cream, chocolate. Basically, all the things I wouldn’t normally keep at home.

By the time I stepped off the plane, I was 2kg heavier than when I left. And you know what? That’s not unusual. In fact, it’s pretty normal when you’ve enjoyed yourself on holiday.

The real question is: what do you do next? How do you reset without falling into panic mode, fad diets, or negative self-talk?

Here’s my approach, one that I use myself, and one I coach my clients through as well.

Step 1: What Not to Do After a Holiday

When you see the number on the scales creep up, it’s tempting to jump straight into extremes. But here’s what I don’t do:

• I don’t spiral into negative self-talk. Beating yourself up won’t help. You had a holiday, you enjoyed it, and that’s okay. Guilt changes nothing.

• I don’t punish myself with fad diets. No cutting out entire food groups, no juice cleanses, no starving myself. Those things aren’t sustainable, and they don’t teach you good long-term habits.

• I don’t panic. One holiday doesn’t undo months of healthy living. The truth is, most of that weight is a mix of water retention, extra carbs stored as glycogen, and a little body fat. It will settle down once you’re back into routine.

By removing the panic and pressure, I free up my energy to focus on what actually works.

Step 2: How to Reset in a Healthy, Sustainable Way

Instead of punishment, I focus on simple, doable steps.

• Prioritise protein. Every meal starts with a solid source of protein: chicken, fish, eggs, Greek yogurt, tofu, whatever works. Protein keeps me full, supports my muscles, and stops me reaching for endless snacks.

• Return to my normal meals. I don’t slash calories or try to “undo” what I ate. I just go back to the balanced meals I know make me feel good: protein, plants, and whole foods.

• Track my food. Not obsessively, but mindfully. I log my meals so I have a clear picture of what I’m eating. This helps me be intentional, not restrictive.

• Include all food groups. Carbs, fats, and protein all stay in. Cutting out entire groups leads to cravings and binges later. Balance always wins.

• Get back to workouts. Nothing fancy, I just return to my normal training routine. Strength sessions, Pilates, walks. Moving my body makes me feel like “me” again.

And yes, I still eat chocolate 🍫. But I do it strategically. A Flake bar, for example, is smaller and lower in calories, so I get the treat without going overboard.

Why This Works

The holiday weight gain isn’t the problem. The response to it is what matters.

When women panic, they often swing between over-restricting and over-indulging, a cycle that makes them feel worse. By taking a calm, balanced approach, you skip that yo-yo pattern and get back on track quickly.

Protein and whole foods reset your energy and appetite. Tracking adds awareness. Workouts boost your mood and metabolism. And keeping treats in means you don’t feel deprived, so you’re more likely to stick with it.

This isn’t a “quick fix.” It’s a return to the healthy habits that work year-round.

Mindset Matters Most

The biggest shift after holiday isn’t in the kitchen or the gym, it’s in your head.

Here’s the mindset I remind myself of (and my clients too):

• You didn’t ruin anything. One holiday doesn’t erase all your progress.

• Your worth isn’t defined by the scales. You’re not a number; you’re a whole, capable, amazing woman.

• This is about consistency, not perfection. Getting back to normal habits matters far more than a “perfect” week.

• Life is for living. Holidays are about enjoyment, connection, and experiences. They should be celebrated, not regretted.

A Simple “Back on Track” Checklist

If you’re just home from a holiday and not sure where to start, try this:

1. Drink 2L of water today.

2. Add 30g+ protein to each meal.

3. Do one workout (walk, gym, class).

4. Log your meals for awareness and accountability.

5. Pick one treat you love and enjoy it mindfully.

Tick those boxes, and you’re already resetting without extremes.

Final Thoughts

I came home from Portugal 2kg heavier but I also came home with wonderful memories, quality family time, and a refreshed mind. That’s worth far more than a number on the scales.

By focusing on protein, balance, and consistency, I know the extra weight will come off in time, and I’ll feel back to my strong, confident self.

So if you’ve just come home from holiday feeling a little heavier, remember: don’t panic, don’t punish, don’t restrict. Just get back to the habits you know work.

And if you need support with building those habits, that’s exactly what I help women over 40 do. Together we build strength, protect bone health, and create confidence that lasts through holidays, busy seasons, and everyday life.

Here’s to living fully and feeling strong. 💛