Whether it’s wine tasting in Italy or a backyard barbecue at your pal’s beach house, most summer getaways involve major food indulgences. Plus, many jetsetters adopt an all-bets-are-off mindset, allowing healthy eating habits to go totally out the window during travel.

To help you avoid the same fate on your next summer vacay, we asked experts to share their no-hassle nutrition practices that keep any trip from turning into a gluttonous getaway. By following these tips, the only thing you’ll have to worry about packing is your bags, not any extra flab.

Do you find yourself constantly heading to the fridge for a snack? If you don’t have an obvious reason for the increased hunger, such as pregnancy or tougher workouts, you might want to see if your insatiable appetite is due to a sneakier cause. Your stress levels, quality of sleep, and diet may be to blame.

People who want to lose weight are more likely to spend time with others whose body mass is similar to their own, says a study published last month in the journal Obesity. But they might have more success dropping pounds by including thinner people in their social networks, as well.

That’s what researchers found when they asked more than 9,000 adults ages 18 to 65 about their weight goals and their closest companions. However, they say, their results are not meant to suggest that people ditch their current pals—or make new ones based on weight alone. In fact, they hope that their findings will encourage people to be more confident in themselves, not more exclusive in their friend groups.

Day is the time to burn your calories without exercise

If you’re looking to burn more calories during the day, there are so many more options than fidgeting or working out at your desk. This article will show you a few small tweaks that you can make that will give your calorie burn a step-up throughout the day and help the pounds melt off. Get creative by using your phone to remind you to move or make your bedroom cooler—your waistline will thank you.