Weight gain is the worst vacation souvenir.

With summer travel season approaching, it’s tempting to treat a getaway as a free pass to overindulge. Whether it’s a day trip to the lake, a weekend wedding or an overseas adventure, time away from home doesn’t have to sabotage your weight loss progress.

TOPS Club, Inc. (Take Off Pounds Sensibly), a nonprofit weight-loss support organization, encourages travelers to focus on maintaining their weight while on vacation, not necessarily losing it. This mindset removes pressure and makes it easier to resume weight-loss goals after returning home, without drastic measures.

Here are some practical ways to stay on track during your next trip:

MAKE SMART CHOICES WHEN DINING OUT

Dining out is part of the vacation experience, but that doesn’t mean abandoning healthy eating.

• Skip the freebies: Ask your server to hold the bread, crackers or chips brought out before the meal. If you’d like something to start, order a healthy appetizer instead.

• Prioritize produce: Order fruits or vegetables when possible. Swap out fries for a side salad or grilled veggies.

• Go for the grill: Fish is a smart alternative to a burger—as long as it’s grilled, not fried or battered.

• Limit alcohol: A cocktail here or there is fine, but stick with water (plain or sparkling) or diet soda. Pack a reusable water bottle so you’re not constantly spending money on bottled water.

EVERYTHING IN MODERATION

Just because you have the option to go to restaurants doesn’t mean you have to eat out for every meal. Save calories—and money—by eating at your hotel or vacation rental at least once a day.

• Plan simple breakfasts: Start your day with a quick and easy meal to fuel your adventures. Stock up on fresh fruit, whole grain cereal or low-sugar oatmeal from a local grocery store. 

• Share meals: Portions can be big at restaurants, so split an entrée or dessert with a travel partner, or eat half and save the rest for later.

KEEP MOVING

Many hotels have gyms or fitness equipment, but the best way to stay active on vacation is by exploring. Take a walking tour, bike around the area or go for a swim. When you’re having fun, it won’t even feel like exercise!

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