MILWAUKEE — Weight gain is the worst vacation souvenir.

With summer right around the corner, peak travel season is here. Vacation is often a break from the normal routines and many use it as an excuse to let loose.

But letting loose doesn’t mean you need to ruin your weight loss progress. Whether it’s a day trip to the nearest lake, a weekend away at a wedding or an international vacation, you can be away from home while practicing healthy habits.

TOPS Club Inc. — Take Off Pounds Sensibly, the nonprofit weight-loss support organization with a “Real People. Real Weight Loss.” philosophy ­– encourages those traveling to focus on maintaining their weight versus losing weight while away. This removes pressure, allowing individuals to enjoy their vacation, and it also lets people resume their weight loss progress when back home without drastic measures.

Avoid packing on extra pounds by using these travel tactics during your next vacation:

Choose what you consume wisely

One activity we all partake in while on vacation is going out to eat — it’s part of experiencing the culture and community of any locale. After a day of travel or activity, the snacks many establishments provide at the table before you order — bread, crackers, or chips — will look appetizing but won’t help you stay on track. Either ask your waiter to remove or not bring you any munchies or order a healthy appetizer.

Whenever you can, order fruits and veggies. Swap out the side of fries for a side salad made with spinach or romaine lettuce. Ask for grilled veggies or fruit with your regular entree. Fish is also a great option if you’re worried about the calories you’ll digest from something like a burger. Fish gives you heart-healthy omega-3 fatty acids — if it’s grilled, not fried or battered.

Finally, avoid drinking too much alcohol. While a drink here and there is okay, opt for water with a lime or lemon, sparkling water, or even diet soda. Pack a reusable water bottle so you’re not constantly spending a chunk of change on bottled water.

Stay in moderation mode

Just because you have the option to go to restaurants doesn’t mean you have to for every meal. Save calories and money by eating in once a day. Breakfast is a great meal to have wherever you’re staying. Visit the local grocery store and buy fresh fruit, whole grain cereal, or low-sugar instant oatmeal to get you going in the morning.

Portions can be big at restaurants, but don’t let that stop you from ordering what you want. Split the entree you’ve been eyeing with your partner or someone else at the table or eat half and bring the other half home with you. Do the same with dessert.

Keep your body moving

Vacation is so much more than eating and drinking — it’s a time to relax, explore, and spend time with family and friends.

Most lodging options have a gym or gym equipment you can use in the morning or evening, but filling your days with activities is also a great way to exercise.

You can go on a walking tour, explore the city on bikes, and swim in the ocean or pool. You’ll be having so much fun it won’t feel like exercise.

TOPS Club, Inc. is the original weight-loss support and wellness education organization. Founded in 1948, TOPS is the only nonprofit, noncommercial weight-loss organization of its kind. TOPS promotes successful weight management with a “Real People. Real Weight Loss.” philosophy that combines support from others at weekly chapter meetings, healthy eating, regular exercise, and wellness information.

Today, there are about 65,000 members, including men, women, and international members who join chapter meetings online, with thousands of chapters in all 50 states and Canada. TOPS also has an online program for people who might prefer that model or who live too far to attend in-person chapter meetings.

Visitors are welcome to attend their first TOPS meeting free of charge. Membership is affordable, starting at $70 per year, plus nominal chapter fees. The longer you’re a TOPS member, the more you save through reduced renewal rates.

For more information, go online to www.tops.org.