Did you know that the average person gains almost a pound a day while they are on holiday?

The reason is simply down to the fact that you are missing workouts, eating larger restaurant meals and over indulging in snacks and not to mention an increased amount of alcohol.

Here are 6 holiday tips from a Personal trainer in London you should consider before packing your bags. These will help you come home fitter, not fatter.

  1. MAKE A DECISION- this is probably the easiest step to consider when trying to avoid putting on the pounds, however it is also the most overlooked due to is simplicity.

Visualise yourself returning home in a fitter state to when you left home. Allow yourself to bask in the excitement that you would feel.

Remember, when you can feel what accomplishment is like, it will keep you motivated throughout your holiday and will help to steer you away from the inevitable temptations that will be around you.

  1. Personal Trainer London says GET MOVING- Try to avoid inactivity, such as sitting around for hours by the pool. It may feel great to do nothing and just chill out but this is where the pounds quickly creep up on you.


Choose activities that keep you active and you will soon see the calories burn away, also try and avoid indulging in unnecessary snacks.

  1. INDULGE IN PORTION CONTROL- wherever you go to eat, whether it be a 5 star restaurant or a fast food diner, you will be met by the same problem…..GIGANTIC PORTIONS. Here are a few tips that you can follow in order to combat this issue:
  • Get a separate box and before you begin to eat your meal, place half the portion in there. This will help with creating a healthy portion size.
  • Pay more for your food and eat less. QUALITY>QUANTITY
  • Reduce snacking. Have a structured meal setting.
  • Eat your food slowly; do not rush through your meals. Allow your brain time to register the food.
  1. EAT NATURAL SWEETS- The average person consumes approximately  46 teaspoons of sugar daily. The average person on holiday can consume even more than this.

These sugary calories may taste delicious, but they come at a high price.

  • Sugar causes the body to believe its hungry- this is due to the fact it causes  massive insulin rush and therefore causing blood sugar levels to drop.
  • Sugar causes weakness in the skeletal structure of the body- increasing vulnerability for osteoporosis. This is due the removal of calcium from your bones to allow your body to process sugar.
  • Excess sugar is stored in your body as fat. The liver can only store a limited amount so that means the body needs to find somewhere else to dump this, So the only place it can do so is on your belly, thighs, hips and back of arms- ALL THE PROBLEM AREAS.



  1. STAY AWAY FROM FRIED FOOD- Fast food restaurants are extremely appealing to holiday goers, simply because of the convenience factor they pose, low prices and quick service. But all of that is definitely not worth putting on a few extra pounds for.

A single gram of fat contains 9 calories whereas protein and carbohydrates only contain 4 calories. So it’s pretty clear to see that eating fast food will definitely increase your caloric intake. These extra calories are certainly not ideal.

Still not clear enough for you…..ok….look at this way then. Take a normal potato and bake it for 10 minutes and you have a meal that is 110 calories with 0 grams of fat. If you then take the same potato and make fries out of it….you then have a meal that is 380 calories and has 18 grams of fat. Now which one sounds healthier and more appealing?

Frying food not only adds extra calories, it also comes with added health risks:

  • Heart Disease
  • Diabetes
  • High Blood pressure


  1. PERSONAL TRAINER LONDON HOME WORKOUT- If worst comes to worst and you book a hotel that does not have a gym or you prefer your privacy, you can do this work out in the comfort of your own hotel room:
  • Body Weight Squats: . Complete 12-15 repetitions.
  • Do Jumping Jacks, High knees, or jog in place for 30 seconds.
  • Body Weight Lunges: . Complete 12-15 repetitions.
  • Do Jumping Jacks, High knees, or jog in place for 30 seconds.
  • Push Ups:  Complete 12-15 repetitions.
  • Do Jumping Jacks, High knees, or jog in place for 30 seconds.
  • V-Ups:  Complete 15-20 repetitions.
  • Do Jumping Jacks, High knees, or jog in place for 30 seconds.

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