Staying on track with your weight loss goals can feel challenging enough at home — and when you throw in a holiday with its indulgent meals, relaxed routines, and unfamiliar environments, it’s easy to feel like all your progress is about to unravel.
If you’re a woman over 40, you’re likely already aware that things feel different now. The strategies that used to work in your 20s and 30s — cutting back for a few days, skipping meals, or doing an intense workout — might now leave you feeling exhausted, bloated, or stuck in a cycle of frustration.
That’s because hormonal changes during perimenopause and menopause shift how your body stores fat, manages energy, and responds to stress.
Add to that the temptations of holiday food, drinks, and lazy poolside afternoons, and it’s no wonder many women return from a trip feeling like they’ve taken two steps back.
But it doesn’t have to be this way. At Trinity, we’ve helped thousands of women over 40 stay on track while enjoying their holidays — no extreme diets, no obsessive tracking, and no guilt.
In this article, we’ll show you how you can enjoy your time away without undoing your progress. You’ll learn how to move your body in simple, effective ways, how to eat with balance (not perfection), and how to stay mindful without missing out on the fun.
5 Tips To Stay on Track on Holiday
1. Move Your Body in Enjoyable Ways
As we age, our metabolism naturally slows, and we begin to lose muscle mass — which plays a crucial role in keeping our metabolism active. At the same time, hormone shifts, such as lower oestrogen levels, affect how our bodies process carbohydrates, regulate blood sugar, and store fat.
This is why many women in midlife begin to experience increased belly fat and stubborn weight gain, even when their habits haven’t changed.
One of the simplest and most effective ways to support your body is to move it regularly. Movement doesn’t have to mean intense workouts — it just means using your body in ways that feel good and keep you active.
Movement improves circulation, supports digestion, regulates blood sugar, and reduces cortisol levels. All of these benefits contribute to managing weight and avoiding that heavy, bloated feeling that can happen on holiday.
Skip the Taxi – Walk Instead
One of the simplest ways to stay active on holiday is to walk rather than jump in a taxi or hop on public transport. Not only will you rack up your steps, but walking gives you the chance to explore parts of a new city you might otherwise miss.
You could stumble across a quiet coffee shop, a beautiful park, or a hidden market – places that often aren’t listed in the guidebooks.
Explore the City by Bike
Many cities – from Amsterdam and Copenhagen to Buenos Aires and Berlin – are built with cyclists in mind. Renting a bike is an eco-friendly, energising way to explore a destination at your own pace.
Apps like Donkey Republic or Lime make it easy to find bikes in many cities around the world. And not only that, but cycling helps improve cardiovascular fitness while letting you cover more ground than walking.
Join a Walking Tour
Walking tours are such an amazing way to learn about the history and culture of a place while staying active. Whether it’s a street art tour, food-focused walk, or a deep-dive into the history of a city, you’ll be getting your steps in without even noticing.
Many cities offer free walking tours – just search “free walking tour [city name]” to find options near you.
Go Hiking for Incredible Views
Hiking can be one of the most rewarding travel experiences. Whether it’s a gentle coastal path or a more challenging mountain trail, you’ll get your heart rate up and be rewarded with unforgettable views.
To find local hikes wherever you are, try apps like AllTrails or Komoot – they’re packed with routes, maps, and reviews to help you plan the perfect outdoor adventure.
Try a Local Gym or Workout Class
If you’re missing your usual workout routine, consider visiting a local gym or trying a class. Many places offer day passes, and it’s a great way to experience the local fitness scene. For example, in India why not try out traditional yoga or in Spain, consider joining a flamenco dance workshop.
These classes not only help keep you fit but also connect you to the culture in a fun, immersive way. Just search for the country you’re going to and see if there’s any fitness related classes that you fancy.
“Before starting Trinity I was a lethargic 12st 13lbs, knocking loudly on the door of 13 stone and approaching my 50th birthday, terrified that if I didn’t do something now, I never would. Since Trinity EVERYTHING has changed…for the better! I’ve dropped 2.5 stone and this year I travelled like never before, taking a whopping five trips; three alone. I took my older son to Valencia as a post exam treat and we walked over 20 miles in five days sightseeing. It was a precious time!”
– Jessica Martin (49), Trinity Client
2. Find a Balance — Not Perfection
A common mistake many women make is falling into an all-or-nothing mindset. You’re either “on track” or you’ve “blown it.” But the truth is, trying to be perfect all the time is exhausting — and unnecessary. A more sustainable approach is to aim for balance.
This means choosing one or two healthy habits to focus on each day, while still allowing room to enjoy yourself. For example, starting your day with a high-protein breakfast and a walk gives you a great foundation. Then, if you want to enjoy a local dessert in the evening, you can do so without guilt or spiralling into old habits.
Balanced eating helps to stabilise blood sugar and reduce cravings — both of which become more important after 40, when insulin sensitivity tends to decrease. Protein is particularly important because it helps keep you full, supports lean muscle, and prevents the energy crashes that lead to overeating.
Small balanced choices might look like:
- Asking yourself, “What’s one healthy choice I can make today?”
- Keeping breakfast and lunch lighter and higher in protein
- Enjoying an indulgent dinner without going overboard for the whole day
3. Stay Mindful Without Obsessing
You don’t need to track every bite or count every step — but some level of awareness can help you stay grounded and avoid the slippery slope into mindless eating or skipped workouts.
The goal isn’t to restrict yourself but to stay connected to how your body feels. This could mean checking in with your hunger levels before meals, noticing when you’re satisfied instead of stuffed, or simply reflecting at the end of the day on what went well.
Some easy ways to stay mindful:
- Take a moment before eating to check in: “Am I hungry or just bored/tired?”
- Use an app or notes on your phone to loosely track meals, water, and steps
- Avoid grazing throughout the day — aim for proper meals instead
4. Make Smarter Food Choices (That Still Let You Enjoy Your Trip)
In your 40s and beyond, your body becomes more sensitive to foods that spike blood sugar, increase inflammation, and disrupt hormones. These types of foods — often rich in wheat, dairy, sugar, and alcohol — can trigger bloating, fatigue, and cravings that make it harder to feel in control.
But that doesn’t mean you need to restrict everything or skip the joy of trying new foods on holiday. This is your time to relax and denying all of the little pleasures in life isn’t the way to live.
Instead, it just means learning to make swaps that support your body while still allowing for indulgence. The goal is to nourish your body most of the time so that you can enjoy treats some of the time without it throwing you off course.
When dining out, consider these choices:
- Choose grilled meat or fish instead of fried options
- Swap a large pasta dish for a protein and vegetable-based meal
- Start with a salad or broth-based soup rather than bread
- Share a dessert or order one between the table
- Avoid the sugary cocktails, instead opt for drinks lower in calories
The most important thing to include at every meal is protein. After 40, muscle loss accelerates, and since muscle helps burn fat and keep your metabolism humming, eating enough protein becomes even more essential.
A good target is to include a portion of protein the size of your palm at each meal. This could be chicken, fish, eggs, Greek yogurt, tofu, or legumes.
“I was 15 stone and a size 18 to 20, people think I’m very confident but actually I’m just a very good actress. I’ve learnt to project an air of confidence but dreaded anything that would mean me standing beside slimmer women. Since Trinity I’m now a size 12, having lost nearly 3 stone. I have a whole new wardrobe and people still comment on how good I look. This past year my friends and I finished the south west coast path – 630 miles of it. And in Vietnam, I went to a tailors and got them to make me dresses I loved without apologising – especially when next to the petite Vietnamese! Now I know I can do whatever I set my mind to.”
– Alison Tennant (56), Trinity Client
5. Travel-Friendly Workouts
Exercise doesn’t have to stop when you travel. But it’s also important not to overdo it — especially in midlife, when intense cardio, spinning, or HIIT can raise cortisol levels and actually make fat loss harder.
Instead, we recommend LIST — Low-Impact Strength Training. Just three sessions a week, lasting 30 minutes, are enough to stimulate muscle, balance hormones, and tone your body.
If your hotel doesn’t have a gym, you can still get great results and stay on track by:
- Using resistance bands in your room
- Doing bodyweight exercises like squats, glute bridges, and wall push-ups
- Swimming laps or doing water aerobics in the pool
- Taking long walks and building movement into your daily activities
Quick Food Tips for Airports, Events and Restaurants
When you’re on the go, it’s easy to grab whatever’s convenient — but with a bit of planning, you can still stay on track. Prioritise protein, skip heavy carbs when possible, and be mindful of alcohol and sugary snacks.
At the airport or service stations:
- Choose high-protein salads, poke bowls, or chicken-based options from Pret, Waitrose, or Itsu
At restaurants:
- Opt for lean meat or fish with vegetables, and avoid creamy sauces or fried dishes
At BBQs or parties:
- Go for grilled chicken, prawns, veggie skewers, and fresh salads
- Limit sausages, burgers with buns, creamy sides, and sugary desserts
Top tip: Share your dessert if you want to indulge. Many restaurant desserts contain 400–800 calories — sharing makes it manageable and more enjoyable.
How to Stay on Track on Holiday Final Thoughts
You probably already know the basics: drink more water, move more, eat less junk. But knowing what to do isn’t always the problem — it’s sticking to it consistently.
The missing ingredient for most women? Support and accountability.
At Trinity, we do things differently. Our coaching is not generic — it’s specifically designed for women in their 40s, 50s and beyond. We understand how menopause affects weight, cravings, energy levels and mood, and we’ve developed a proven system to work with your changing body — not against it.
Instead of giving you a one-size-fits-all plan, we create personalised guidance based on your lifestyle, your hormone profile, and your goals. Our clients don’t just lose weight — they regain confidence, balance their hormones, and build habits that last long after the holiday ends.
What Our Coaching Includes:
- Personalised nutrition guidance designed for women in menopause
- Hormone balancing strategies to reduce cravings and belly fat
- Weekly check-ins with expert female coaches
- Access to our full Fit Over 40 programme, including workouts and recipes
- Support and accountability from a private community of like-minded women
You don’t have to start over every time you go on holiday. With the right plan — and the right support — you can enjoy your trip, feel in control, and still make progress toward your goals.
Ready to learn more? Book your free call with our team today.
Frequently Asked Questions
How To Maintain Fitness When Travelling?
Incorporate movement into your daily activities—walk instead of taking transport, explore by bike, or do short bodyweight workouts in your accommodation. Staying active doesn’t have to mean hitting the gym every day.
How To Not Overdo It On Vacation?
Enjoy treats in moderation and balance indulgent meals with physical activity like walking, swimming, or hiking. Listen to your body and prioritise rest as well as movement.
What Is The Best Exercise When Travelling?
The best exercise is one that fits into your travel style—walking, hiking, cycling, swimming, or quick bodyweight circuits are all effective, equipment-free options.
How Do You Stay Fit During Very Long Trips?
Build movement into your routine with daily walks, stretch breaks during travel days, and regular active excursions. Stay consistent with small habits rather than aiming for perfection.
