How Do Frequent Travelers Keep Their Weight Off

by Marixie Ann Obsioma
Published on April 20, 2022 and last updated for accuracy on May 12, 2022

Vacations can be the most detrimental thing that can happen to your diet. The majority of people believe that vacation is a time to experiment with new foods and overindulge in sweets, which have more calories, hence you gain weight.

However, if you’re on a specific weight-loss regimen aimed at helping you become a healthier version of yourself, the last thing you want is to sabotage your eating plan while traveling. When you get away from it all, don’t forget to maintain eating healthy.

When you go away on vacation, you can unwind and enjoy yourself while celebrating and rejuvenating. You can also see and do new things while on vacation. However, it can also make you feel very uneasy about eating — for example, if you are trying to eat healthily and maintain or lose weight. Here are suggestions for weight loss with a healthy eating plan while on vacation while still having a good time!

Follow these simple guidelines to make the most of your vacation while also staying on track with your goals.

It’s possible that you won’t be able to maintain your weight loss while on vacation because of circumstances beyond your control. However, this does not imply that you must discard a great deal of previously completed work.

Consider what outcome will be acceptable to you, whether it is the same as before or even a minor but manageable increase in your position. If necessary, make the required adjustments.

If you believe you will be able to maintain your weight loss while traveling, that is fantastic. It may be more realistic for those who have had difficulty staying on track while traveling in the past to maintain their weight while on vacation this time.

Tips on How Travelers Keep Weight Off When On the Move

1. Make sure to create a vacation action plan before the trip.

Investigate the local cuisine and do not eat fast food. Many destinations have their own “must-try” delicacies unique to that location. Losing weight may be achievable while traveling if you prepare ahead of time. Decide which dishes you’re most looking forward to eating, then plan the rest of your meals around them.

Also, think outside of the box for popular tourist destinations. Texas is well-known for its barbecue and cheesy Tex-Mex cuisine, but it also has some of the best fresh seafood.

2. Check to see if your destination is walkable.

Workout intentions are admirable, but why would you want to spend most of your vacation time at the hotel gym to lose weight? Instead, bring workout clothes that are perfect for a walk or jog. Go through different scenes and learn about a new place and its people while losing weight.

Use online maps, particularly street views with photos, to figure out where you can safely and efficiently get outside and move around in your neighborhood.

3. Understand the weather conditions.

Don’t let the threat of rain, high humidity, or an unexpected chill derail your outdoor activities. Prepare for the weather forecast, and you’ll be able to take advantage of the great outdoors.

Look for a hotel that is conducive to health. The best hotels should make you feel like you are in your own home away from home.

If that is not possible, it should at the very least provide some healthy, convenient food options and make it simple for you to get some physical activity in. The fact that someone else will come and pick up the towels is just a bonus.

4. Make a reservation for a room with a kitchenette.

Instead of relying on a shaky room-service menu, frequent business travelers often stock their rooms with nutritious options for breakfast and snacks.

Enquire with the hotel about de-stocking the minibar. Remove yourself from temptation before you even arrive. Hotel guests can make this request during reservation and just follow up the day before you arrive.

5. Inquire about a mini-fridge.

Even if your hotel does not have a kitchen, many will be able to provide you with one. This is important of you like to eat breakfast or snacks before heading out.

Don’t spend your money on the theme park meal plan. If you pay extra for the theme park meal plan, you may find yourself with a more limited menu and the sense of obligation to eat three large meals per day, even if it appears to be a good deal.

Having the option to order your meals, a la carte, will give you a greater sense of control than choosing between the lesser of a few unhealthy options on a set menu. This outweighs any savings that one might realize.

6. Check meal alternatives.

If you’re planning to eat at your hotel’s restaurant, review and familiarize yourself with the best options before you arrive, rather than when you’re starving after a long day of sightseeing.

7. Learn how to deal with interruptions.

If you find yourself stranded and stressed, research the food options available. Check allrecipes food group. It’s more than helpful. Look up chicken noodle soup in your tracker, or look up the PersonalPointsTM in a small burger to see how many you have. Make sure to eat only what is necessary to get you where you want to go, and try to save some PersonalPoints for when you get there.

8. Road trips are frequently accompanied by traffic.

If you want to avoid weight gain, pack healthy snacks and keep them easily accessible so that you don’t have to stop for fast food when you’re hungry. If you have to make a pit stop, you can usually find fresh fruit cups, low-fat yogurt, and jerky—tasty snacks that will keep you satisfied without depleting your Points® values. Take advantage of these road trip snack ideas.

Do you want to drive through dinner? Re-evaluate your route to identify healthy restaurants and pit stops along the way so that you don’t panic and pull over at the first roadside joint you come across. Budget-friendly options such as a grilled chicken sandwich, a salad, chili, or minestrone are good go-to’s for quick and easy meals.

9. Make a decision on which meals are worth splurging on.

Do you want to eat at that extravagant breakfast buffet every day? If you stick to a healthy, filling breakfast that you prepare at home, you will completely control one of your daily meal choices and avoid weight gain. Those PersonalPoints values, on the other hand, can be saved for something special if you so desire.

10. Maintain your focus on your health.

Because you are not attempting to lose weight at this time, you do not need to lose sight of your efforts to improve your overall health and well-being. Use the same nutritious foods you’ve been enjoying throughout your journey whenever possible.

11. Observe your workout schedule religiously.

Do you go for a morning run? Get up early in the morning and then relax for the rest of the day. You don’t go to the gym or fitness center? If you don’t know where to go, don’t worry; many hotels now provide running and walking trail guides, and your concierge can direct you to nearby parks or tracks.

Bring workout attire that is suitable for all weather conditions. A lightweight, foldable rain jacket takes up very little space in your suitcase.

Bring equipment that allows you to sweat anywhere. Pack a jump rope or an exercise band that is lightweight and easy to carry in your suitcase.

12. Make a list of your post-trip indulgences.

Do you want to spend your weekly Points Budget on a business trip that you don’t want to participate in? Alternatively, would you prefer to save it for relaxing when you get home? Consider planning a post-trip treat such as an ice cream night with the family or a drink with friends and keeping it in mind whenever you’re tempted to go overboard with your spending.

Whatever you’re doing, wherever you’re going, and whatever the reason, don’t leave home without:

13. Have some water in a bottle. 

Don’t rely on rest stops or the beverage carts on the plane to keep you hydrated. Keep hydrated at all times! While traveling by plane, bring an empty bottle to refill after passing through security.

Also, prepare some snacks for when you’re on the road. Consider the combination of fruit or vegetables and protein. Bring extra supplies in case you encounter delays.

14. Wear comfortable shoes.

Better yet, put them on, and you’ll be sure to remember where you put them. Maintain your physical activity throughout your journey (stretching at rest stops, baggage claim, or wherever you are!) and after you arrive at your destination.

15. Find fresh produce and grocery items at your local market.

Then store them in your room’s refrigerator so you can have healthy options available at all times. Is there no refrigerator? Most fruits and vegetables and many whole-grain foods, such as cereal, can be stored at room temperature.

What Else Can You Do During Your Travel?

Do you have a long layover at the airport? Begin by stretching at the gate, then put on some headphones and walk the length of the terminal at a quick pace. It has the triple benefit of reducing stress while also keeping you away from the cinnamon buns in the food court while you’re waiting.

Do you want to check your bags? Keep a comfortable spare outfit in your carry-on so that, even if your luggage is delayed, you can get back to work right away (or at least walk briskly).

Make a concerted effort to get more exercise. While traveling, the sense of well-being that comes from physical activity can assist you in making better food choices — which can be highly beneficial when you’re stressed out.

Locate a recording studio. Members of Digital + Studio should consider attending a local Workshop while on their vacation or business trip. Besides helping you stay focused, it may also provide you with insider information on some of the local members’ favorite on-plan restaurants and activities.

Preparing breakfast in the room is a good idea. A “homemade” meal almost always has lower PersonalPoints values than a meal obtained from a restaurant.

If you’re traveling with a group of friends, offer to do the grocery shopping and meal preparation. Notify everyone of any dietary restrictions, and then instruct them to leave the final decision in your hands. You can wow them with delicious, healthy fare that helps you stick to your diet plan.

Check out the menus at local restaurants and make reservations. Every type of cuisine offers healthy alternatives, so you’re sure to find a crowd-pleasing dish that includes some nutritious options.

Suggest group entertainment. Propose a walking tour of the town, bike rentals, or a hike through the nearby national park.

Keep your “me time” to yourself. Even when traveling with a group, it is acceptable to travel alone. Arrive at the destination on your own—either before everyone else is awake or while they are busy spending money at the outlets.

You should save personal Points values. Stick to your Points Budget in the days leading up to your quick trip, and try to earn a few extras to supplement your earnings. When you leave, you’ll have a fully stocked bank account.

Change the day on which you weigh yourself. Consider starting your weight-tracking week on the day after you return from your trip a couple of weeks before you depart on your journey. For example, if your week typically starts on a Thursday, but you’re going away for the weekend, you should change the start date to Monday instead. As a result, you’ll have five days to put together your PersonalPoints Budget, and the day after you return will be a fresh start.

Don’t give up on the plan altogether. Maybe you’re thinking to yourself, “It’s only two days.” However, if those two days completely throw you off your routine, it will be more challenging to get back on track. Bring your healthy breakfast with you, or continue your physical activity. This one will assist you in remaining committed to your efforts.

Take a short walk to the conference center. Short bursts of activity are also beneficial. Fit in some exercise whenever and wherever you can.

Bring a book or magazine to read in a courtyard, local park, or in the city center. It’s a more secure downtime hangout than a bar or café because it doesn’t entice you with food or alcohol you don’t want.

Do you have to deal with another night of temptation from the hotel room TV and minibar? Removing yourself from the situation is a good idea. Bring your laptop to the hotel lobby or a nearby movie theatre to watch a movie.

Maintain your regular meal preparation strategy. If you usually eat a large breakfast, a small lunch, and a large dinner, try to maintain that routine. Supplement (or replace) the food provided with what you require to achieve your goals, using tricks like bringing your bananas to include in your breakfast (or eating before the group meals).

Keep an eye out for all-day grazing. Conferences, in particular, are notorious for providing an endless supply of snacks throughout the day. You’ll find a fruit plate if you’re lucky, but even that can get lost among the trays of baked goods that are constantly being replenished. Remember your usual snacking schedule: if you usually have a snack at 11 a.m. or 3 p.m., then serve yourself fruit. If you don’t think the fruit will suffice, bring your portion-controlled snacks as an extra precaution.

Other Tips From Frequent Flyers on How to Maintain A Healthy Weight

  • Ensure that you bring your nutritious food onto the plane.
  • Consider staying in a hotel near walking trails.
  • Make use of the fitness facilities provided by hotels.
  • Don’t base your restaurant selection solely on convenience or cost savings.
  • Consume salads and other foods low in sodium, sugar, and calories.
  • Reduce your intake of fried foods.
  • It would help if you implemented portion control.
  • Drink plenty of fluids.
  • Stay away from the snacks available in airport and hotel lounges.
  • Avoid consuming alcoholic beverages in the evening.

References:

  1. https://www.cbsnews.com/news/business-travel-diet-8-rules-to-lose-weight-and-stay-healthy/
  2. https://www.ndtv.com/health/weight-loss-do-you-travel-frequently-you-must-follow-these-8-tips-for-maintaining-your-health-2129770
  3. https://www.forbes.com/sites/garystoller/2017/11/07/10-expert-tips-to-stay-slim-while-traveling/?sh=4bac46bb7450
  4. https://abcnews.go.com/Health/avoid-weight-gain-traveling/story?id=20865589
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