US residents logged 1.8 billion personal trips and another 463.6 million trips last year. For many of us, a trip means a vacation from our daily routine. Daily trips to the gym stop, and meals become an opportunity to cheat.
However, there is a big downside to this mindset while traveling. You’ll throw your entire diet plan and workout routine off track.
With a few easy steps, you can stay in shape while traveling. We have a few tips to help you make healthier choices while on your next trip.
Start the Day off Right
We probably sound like your mother, but the advice rings true. Start each day with a hearty filling breakfast. This will jump-start your metabolism and set yourself up for healthy eating for the rest of the day.
A bonus here is that many hotels offer free breakfast. So there is no excuse for you to skip this meal.
Eat Yogurt Every Day
Eating this one food every day is not only a quick and easy meal but also helps regulate your digestion and weight.
The proteins and live cultures aid in reducing your overall food intake, regulate the blood glucose response and give you a general feeling of being full.
Dairy proteins tend to have a greater satiating effect on the body than carbs or fats. So by eating yogurt as a part of your breakfast, you will feel full longer and eat less throughout the rest of the day.
Drink Lots of Water
Drinking plenty of water is a part of any healthy diet, whether you are traveling or not. So don’t slack off just because you are away from home. Almost any place you go will have bottled water available.
Water will help keep you feeling full and reduce your soda intake. Avoiding soda and other sugary drinks means you won’t be drinking empty calories.
Aim to follow the 8×8 rule. This means drinking eight 8-ounce glasses of water every day.
If you bottled water won’t be readily available where you are going, then consider bringing a self-filtering water bottle.
Take the Stairs
Skip the elevator and take the stairs. It’s an easy way to give your body mini-workout. If you take the stairs multiple times per day, that time can add up to your needed 30 minutes of activity per day.
Even climbing just two flights of stairs every day can accumulate to a weight loss of 6 pounds over the course of a year.
To help you track your physical activity, match a new band with your Fitbit Charge 3 tracker. Then you can know exactly how active you were throughout the day.
Carry Protein or Granola Bars
One of the biggest pitfalls for people traveling is unhealthy snacking. It can be hard to plan and have healthy options available when you need them. You can prevent unhealthy between-meal snacking by bringing protein or granola bars with you.
These bars are small and can be easily packed into your luggage. Then slip one in your bag before you head out for the day.
When you start to feel your energy decline or your stomach growl, grab your bar. Now you have a healthy way to keep the hangry monster at bay.
Buy Groceries Instead of Eating out
Book a place to stay that has a kitchen available. Buying groceries and cooking for yourself will not only save you money but will also help you from overeating and staying on a healthy diet.
You can include oatmeal and eggs on your shopping list. Both are good for helping you feel full and providing long term energy. Also, add some fruit like bananas or oranges for easy to eat natural sugars.
Know What You Are Eating
If you are going to eat out, make sure you know what you are eating. Seemingly healthy-sounding dishes can actually be calorie-laden.
One of the biggest culprits are those overly fancy salads that are topped with a bunch of different ingredients. Salad dressing is another area where you will find hidden calories.
Do your research before you eat out somewhere. If you still aren’t sure, don’t be afraid to ask.
Eat Local
Another great way to stay in shape is to try and eat locally. Don’t go for the plus-sized tourist dishes. Instead, opt for smaller, healthier, local fare.
Using this method will help you save money, eat less, and try out the local culture. You can use this method to your full advantage by traveling to places that are known for healthy diets such as the Mediterranean, Nordic countries, or Japan.
Flex Your Abs
Having strong core muscles helps you maintain healthy body weight, stay balanced, and have healthy digestion. You don’t have to hit the gym to work out those muscles though.
You can tone your abs while out walking around and no one will be the wiser. While you are walking, stand up straight and think about pulling your navel towards your spine.
Now hold your stomach like that while continuing to breathe. You mustn’t “suck it in” and stop breathing.
Start by engaging your abs for a few seconds. The stronger your abs get, the longer you’ll be able to hold them.
Stay in Shape on Your Next Trip
Use these tips to stay in shape on your next trip. The key to success is to plan. By ensuring you have healthy options available, you won’t be tempted to opt for the unhealthy ones.
While planning your trip, pick a place to stay with a kitchen. Then pack your snack bars and water bottle. Do your research to find healthy restaurant options for when you need to eat out.
Check out the travel section of our blog for more tips and tricks to making your next trip a success.