Stay on Track This Summer: Smart Travel and Vacation Tips for Weight‑Loss Success

Summer travel season is finally here! Whether you’re flying to the beach, road‑tripping to the mountains, or just spending extra time at backyard barbecues, vacations can test even the most committed weight‑loss plan. The good news? A little forethought goes a long way. Below you’ll find science‑backed, clinician‑approved strategies to enjoy your time away without derailing your progress.

1. Plan Ahead (and Pack Light‑Weight Snacks)

• Make a grocery stop your first vacation errand—stock the hotel fridge with Greek yogurt, pre‑cut veggies, and portion‑sized nuts.
• Tape a copy of your meal plan or macro targets inside your travel journal or phone notes.
• Pack shelf‑stable protein (jerky, tuna packets, protein bars) for flights and long drives.

2. Master the Buffet & Barbecue

• Protein first. Fill half your plate with lean protein—grilled chicken, fish, or plant‑based alternatives.
• Use the “One‑Plate Rule.” Browse everything before serving yourself; pick favorites deliberately instead of grazing.
• Mindful indulgence. Rate tempting treats 1–10 on satisfaction potential; only choose 9s and 10s, and savor slowly.

3. Move Naturally—No Gym Required

• Hotel‑room HIIT: 15 minutes of bodyweight squats, push‑ups, and mountain climbers keeps metabolism humming.
• Active sightseeing: Choose walking tours, paddleboarding, or bike rentals to rack up steps.
• Micro‑bursts: Aim for 3–5 mini movement breaks (5 minutes) during long travel days to offset sitting.

4. Traveling With GLP‑1 Medications

• Temperature control: Most brand name Wegovy and Zepbound pens can safely be at room temperature (68–77 °F) for up to 28 days—double‑check the manufacturer insert. If your medication comes in a vial, we recommend keeping it refrigerated at all times. Consider purchasing an insulin travel kit from your pharmacy or Amazon.
• Pack in carry‑on: TSA allows injectable medications and needles; keep them in original packaging with prescription label.
• Time‑zone shifts: Try to keep the injection at roughly the same local time; if in doubt, contact our clinical team.
• Early / late dosing: If you are only going to be off by a day or two, discuss with your provider whether or not you can adjust your dosing schedule to avoid having to travel with your GLP-1. Also, if you are on an oral medication and it will be > 7 days between doses, consider bring the oral medication to use towards the end of the trip.

Takeaway & Call to Action

Enjoy every adventure—but let your goals travel with you. If you need a personalized vacation action plan or refill before your trip, schedule a quick check‑in with our staff or message your dietitian through the patient portal.