Ever been on a trip abroad and returned a few pounds heavier than when you left? And the additional weight had nothing to do with the souvenirs you picked up along the way? But everything to do with the local delicacies you couldn’t stop eating? Picking up the pieces after vacation is no longer limited to credit card damage. Now, travelers need to get rid of excess holiday weight after each trip. And for those with full lives and work up to their ears, putting in extra time at the gym is a tall order.
For many of us, our summer travel plans are the highlight of our year. We spend hours researching the best flights, finding the best hotels, and planning the perfect getaway. But how much thought do we put into our fitness and diet as we travel? No matter how perfectly calibrated your fitness plan and diet is at home, travel will put all those carefully laid plans out the airplane window.
Unwilling to repeat previous year’s weight gain patterns? If you want this year to play out differently for you, here is how to enjoy yourself on your trip without gaining additional pounds.
Determine your daily fitness goal.
Determining and then sticking to your daily fitness goal is key to weight control during your travels. Commit to doing some form of physical exercise every single day. Whether you determine 10,000 steps will do the trick, or if you want to go for 20,000, whatever you do, make your resolution and then stick with it.
Keep moving even while on holiday.
Pack a pair of tennis in your carryon and jog around the airport lounge as you wait for takeoff. You will not only minimize your annoyance at the inevitable delays, but you will be doing your body a favor. just be careful as you run. A slip and fall injurycould put a damper on your exercise for the rest of your trip. So be aware of your surroundings as you jog.
Have an overall fitness plan.
If you know where you will be at each stage of your trip, develop a plan beforehand of how you will get in your exercise for that day.
Find out if the hotel you will be staying at has a gym or a pool. If not, plot out your alternative. Have a couple of YouTube workout sessions bookmarked if all you have is your hotel room. Bring a jump rope if that is more your thing. Or consider walking to your sightseeing spot instead of taking a taxi. Challenge yourself to meet your fitness goal every single day.
Research food options before you set out.
Feeling bored as we travel? We eat. Want to celebrate being on holiday? We eat. Want to try out the local delicacies? We eat some more.
None of this is bad, but it can trigger a devil-may-care attitude that can lead to a binge-fest. Without some limitations in place, the consequences could be dire. Weight gain due to eating so many yummy foods as you travel is common, but your story can be different.
First, research your food options at every stop of your trip. Figure out the calories for each leg of your journey. Know what the local delicacies are and their nutritional content.
Track your eating.
Install an app on your phone that will allow you to make food entries and track your calorie and nutritional intake. Research has shown that those who kept a food log of what they ate were better able to manage and maintain their weight loss progress.
Tracking your food intake will keep you from mindless consumption and help you be more intentional with your eating. After all, mindful eating will help you enjoy each bite more. So even if you eat less, you could be increasing your pleasure as you eat.
Bring food essentials with you.
Being in a new place often means less access to food staples that are a fixed part of your diet plan. Consider bringing those food items you will not be able to find at your destination. For example, supplements, chia seeds, matcha, etc.
If you have a certain breakfast that sets the tone for the day, and it won’t take up much extra space in your check in, then consider packing it.
Put the same amount of time and effort into developing a health and fitness plan for your travels as you do on researching the trip itself. And you will come back as healthy and happy as when you departed.
