Whether it’s for business or pleasure, travel can make it difficult to stick to the same habits you have at home. Not only is it challenging to maintain your fitness routine, but you’re also faced with tempting food choices, and you’re more apt to let your hair down and consume more alcohol than usual. A previous study indicated that the average American gains approximately one pound on a one-to-three week vacation. While that may not sound like a lot, it certainly adds up over the course of time. Even so, that’s no reason to cancel your plans. With proper planning, you may even come back home from your vacation a little bit lighter.

1. Take Advantage of Local Resources
While there may be a gym inside the hotel or resort where you’re staying, you’re missing out on why you wanted to get away in the first place: to see something new. Many facilities offer organized excursions, such as paddle boarding, snorkeling, and bike tours, but don’t be afraid to venture off on your own in search of a local nature preserve or less touristy beach.

2. Choose to Walk Whenever Possible
If you’re traveling on business, it can be more difficult to squeeze in pleasurable activities like those listed above, but you can still make an effort to walk whenever possible. Map out where your meetings are going to take place to see if it’s feasible to stroll over—even halfway—before hopping into a cab. Many cities also have bike rental services if time is of the essence. For vacation goers, swap public transportation for your own two feet, and you’re liable to see more of your destination while burning extra calories in the process.

Tasting Escapes offers many walking tour options that allow you to best experience your destination on foot and not feel guilty about those extra glasses of wine consumed during your vacation. Check out a few of Tasting Escapes popular Italian walking tours:

Food & Wine Walking Tour of Verona, Italy w/ Funicular Ride Overlooking The City!

Taormina Food & Wine Walking Tour in Sicily, Italy

Siracusa Food & Wine Walking Tour in Sicily, Italy

3. Be Mindful of Your Eating Habits
There’s no need to be in “vacation mode” the entire trip. As a general rule of thumb, never eat two bad (i.e., highly-caloric and fattening) meals in a row. Reprogram yourself with an alcohol-free meal filled with fresh vegetables and lean protein. Don’t skip breakfast out of guilt, as doing so is liable to cause you to overeat again. Forgo the flapjacks and opt for a satisfying bowl of oatmeal, low-fat yogurt, or a scrambled egg on a slice of whole-grain toast.

4. Bring Your Dog Along
Providing you’re not traveling overseas, consider bringing your dog along as a source of motivation. This is a great option for solo travelers. Dogs can help their owners stay fit, because they need regular jaunts outside in order to relieve themselves while clocking some play time. Conduct research beforehand to see what resources are available in the area you’ll be traveling
to. It’s also a good idea to be mindful of extreme weather conditions you two might not experience at home. For example, if you’re taking a trip to snow-covered mountains from your home base of Florida, you may want to swab a layer of petroleum jelly on Fido’s feet before going hiking, and check his “paw pads for any redness, cuts or cracks” afterward, advises
Angie’s List. Don’t forget to visit your vet before your departure to obtain the correct papers for travel.

5. Don’t Burn the Candle at Both Ends
While it’s natural to want to squeeze in as many sights and activities as possible, make sure you’re getting a good night’s rest. Not only will this help you feel refreshed each and every day, but studies suggest even 30 minutes less of sleep each night can increase the risk of obesity and diabetes. There’s also the fact that the longer you’re awake, the more apt you are to reach for that late-night snack or nightcap.

If you do come back with a souvenir in the form of a few extra pounds, don’t stress. Reestablish your healthy eating habits as soon as you get home. This means no processed foods and a plethora of lean protein, fruits, and vegetables. Drink plenty of water to help combat water retention. Drinking a lot of water also has the added benefit of making you feel fuller when consumed immediately before meals. Finally, do a combination of cardio and strength-training exercises to help you burn more calories and build lean muscle mass.