How I Lost 6 Pounds Eating Whatever I Wanted in Italy
For two weeks, I ate whatever I wanted.
Pastries for breakfast. Pizza or sandwiches for lunch. Gelato almost every afternoon. Big dinners. And most nights? A few drinks… sometimes more than a few.
Sounds like a recipe for weight gain, right? 5 pounds? 10? Maybe more?
Here’s the shocker—I lost 6 pounds.
No, it’s not magic. And no, I wasn’t secretly skipping meals or hitting the hotel gym every day.
So how did this happen—and what can it teach you about enjoying vacations without blowing your progress?
Let’s break it down.
Quick Note Before We Dive In
I know fat loss can be a tough, emotional journey.
Every day, I work with people who’ve spent months—sometimes years—trying to lose weight. It’s not easy. And the last thing I want is to sound like I’m bragging:
“Look at me! I ate whatever I wanted for two weeks and lost weight! Sorry about your struggle.”
That’s not what this is about.
I’m sharing this because:
If you’ve ever stressed about eating on vacation, this could change how you think.
If you’re trying to lose fat, these takeaways might surprise you—in a good way.
And even crazier? 8 out of 10 of my clients who travel to Europe for a week or more see the same thing happen.
It’s a weird little phenomenon. But it’s one worth understanding.
The Exact Opposite of What I Expected
I definitely didn’t try to lose weight.
Before the trip, I assumed I’d gain somewhere between 0–5 pounds. Honestly, I was fine with up to 10.
Why?
Because the trade-off felt worth it.
Eating amazing food with my wife on our honeymoon? That’s a win—even if it meant a few pounds up on the scale. I figured - A little water weight. A few weeks of fat loss afterward. No big deal.
But when I stepped on the scale back home, I couldn’t believe it.
Before the trip (April 25th): 174.5 lbs
After the trip (May 22nd): 168 lbs
Six pounds down—without trying.
5 Reasons I Lost 6 Pounds in Italy
Here’s what actually made the difference:
1. I walked 15,000–20,000 steps per day
That’s double or even triple what most people get back home.
Walking that much burns more calories than you'd think, especially when you're doing it every single day without trying to “get your steps in.” It added up fast—and kept my body moving, even with all the pasta.
2. I slept 7–9 hours every night
Quality sleep keeps hunger hormones balanced, helps with recovery, and reduces cravings.
I wasn’t dragging through the day or reaching for caffeine and snacks to survive. Sleep is a silent fat loss tool—and on vacation, I finally got enough of it.
3. My stress was way down
Stress makes everything harder—especially fat loss.
When you’re constantly in fight-or-flight mode, your body holds onto fat more stubbornly. On this trip, there were no deadlines, no meetings, no pressure. Just peace, and that matters more than most people realize.
4. We ate 3 meals and 1–2 snacks per day
We weren’t grazing all day. We didn’t have chips or cookies lying around to grab anytime.
And that alone probably cut out hundreds of mindless calories we’d never notice back home. Eating fewer times—but more mindfully—keeps appetite and calorie intake in check.
5. Even with drinks, we didn’t overeat
Yes, we had wine. Spritzes. Cocktails. But meals were slow and intentional, not a free-for-all.
We weren’t bingeing late at night or shoveling in snacks in front of the TV. Eating slowly, actually tasting the food, and pausing between bites makes a huge difference. I left meals feeling satisfied—not stuffed.
(Bonus: I probably lost a little muscle and glycogen, too.)
Some of that weight loss wasn’t fat. I didn’t lift weights for two weeks, and my muscles likely flattened out a bit from less training and fewer carbs. It’s not a ton, but worth mentioning.
Now, some people might say:
“It’s because European food doesn’t have preservatives!”
Or, “It’s the microplastics in American food!”
Could be part of it. I don’t think so, but I don’t know for sure.
What I do know? These science-backed habits absolutely played a role—and they’re things you can apply to your own life, whether on vacation or just in everyday life.
What You Can Learn From the “European Vacation Phenomenon”
Here’s what this trip reminded me—and what might help you too:
1. The more you move, the more freedom you get with food
Getting 10,000–15,000 steps a day changes the game.
It’s way easier to lose fat walking 12k steps than 3k. I’ve never had a client consistently walk 12–15k steps a day and not see results. It’s just energy balance—move more, burn more.
2. Fewer meals = fewer chances to accidentally overeat
Most people underestimate how much they eat—especially when they snack all day.
If you’re eating 6–7 times per day vs. 3–4, those extra bites add up fast. Keeping things simple with a few solid meals and maybe a snack or two can make a big difference.
3. Eating slow and mindfully actually works
I know, I know—you’re thinking: “Not this again, John. My kid’s melting down and I barely have time to chew.”
But when you can, slowing down really helps. Your hunger hormones have time to catch up. You feel full sooner. You enjoy food more, and eat less without trying.
4. Don’t stress about food on vacation
If you take 2–3 trips a year, please don’t let food stress steal joy from your experience. Eat. Enjoy. Be present with the people you love. That matters more than macros.
Remember: 80–90% of your year isn’t vacation. That’s where the real results come from.
(If you're someone who travels 5–6 times a year for multiple weeks at a time, sure—being a bit more mindful may help. But the same principles still apply.)
Final Thoughts
Fat loss doesn’t have to mean rigid rules, constant tracking, or avoiding vacations. You don’t need to punish yourself for enjoying food. And you definitely don’t have to choose between progress and living your life.
What matters most is what you do consistently over time—not the one or two weeks you spend in Italy, or at the beach, or celebrating with family. When you build habits around movement, simple meals, and mindful eating, fat loss gets a lot easier. And more importantly—it becomes something you can actually sustain.
If that sounds like what you’ve been looking for, I can help.
As an online coach, I work with busy people who want to get leaner, stronger, and healthier—without flipping their life upside down to do it.
If you’re tired of starting over, and ready for a smarter, more realistic approach, I’d love to work with you.
👉 Click here to learn more about coaching and apply
Best,
John
P.S. Did you see this article I wrote about my client Derek? Down 8.3 pounds of fat while gaining 4 pounds of muscle. Sheeeesh.
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