Traveling is fun, but it takes a toll on our weight. But what is the fun of holidaying without good food? Maintaining weight loss while traveling is also challenging due to changes in routine, the availability of different foods, and a generally less controlled environment. So, how do we maintain weight loss while on the go? Here are some tips for you to stay on track:
Planning Ahead: Research and explore the place online before you go. Look up restaurants and grocery stores. Find out if your accommodation has cooking facilities. A room with a kitchenette can give you the flexibility of making your own stuff whenever possible. Book a hotel where there is scope for a morning or evening walk. Always carry a travel knife, spoon, and a plate or bowl. It comes in handy if you sometimes want to have some fruit or salad in your room.
Pack Healthy Snacks: Pack some healthy foods that have a shelf life like thepla, puran poli to have on the go. This way, even if you eat something on the way, it will not be a huge meal. Nuts, seeds, protein bars, dried fruits, trail mixes, and whole grain crackers are good options to pick from the grocery store for your snacking. You can prepare some healthy snacks like chiwda namkeen, dry bhel mixture, roasted peanuts, roasted makhana, khakhra at home for your trip. Homemade snacks ensure that you are not eating high-sugar and unhealthy fat foods.
Stay hydrated but do not drink calories: Consider bringing a refillable water bottle to stay hydrated on the way. At the same time, avoid sugar-loaded drinks. You may carry a few lemons and a travel knife to have lemon water whenever you want. Try picking some Tetra pack low-calorie nutritional drinks like spiced buttermilk, Aam panna, etc. Limit alcohol on the trip.
Eating Mindfully: PortionControl is extremely important while on vacation. When we are enjoying good times, we tend to overeat.Opt for smaller portions or share meals.Listen to your body’s hunger cues.Aim for a balanced meal with proteins, carbohydrates, and healthy fats. This means you can avoid junk stuff like French fries and potato wedges.Include plenty of vegetables and fruits when ordering food. Include a plate of green salad in the restaurant. While taking a walk in a nearby local market buy some seasonal fruits.
Do not skip breakfast: As we know breakfast is the most important meal of the day. Most of the hotels have complimentary breakfast which is really a good thing. We do not have to worry about the first meal of the day. Try choosing healthier options on the menu. Include recipes with vegetables and fruits and avoid too much fried. If you feel tempted to eat fried foods, take a small portion and balance it out with salad or fruit.
Avoid eating heavy dinner/ fast food: When on vacation, keep your dinner very light. Heavy dinner at night makes us feel lethargic the next morning and contributes to weight gain. Though you may find yourself drawn to the tempting sights of creamy gravies and deep-fried delicacies on the hotel menu or buffet, remember that these foods are high in fat and calories and will disturb your weight-loss plans. Choose tandoori or tawa roti instead of naan, plain or tadka dal instead of dal makhani, and a multi-grain Subway sandwich instead of plain. Also, wherever possible, choose salads and fresh vegetables over fried options. Stir-fried vegetables may be a better choice over creamy navratan korma. Stay away from grabbing fast foods like burgers. A charcoal grilled corn on the cob (bhuna bhutta) may be a better choice.
You may have a light dinner or buy some fruits, cucumbers, and packaged dahi from the local market while coming back to the hotel and having it in your room.
Staying Active: Planning an active vacation can also help in burning calories. Try to explore your destination on foot as much as possible. Going around a new place on foot is a lot of fun. Use stairs instead of elevators. You may use a hotel gym for a workout or do some exercise or yoga in your room.Engage in activities like hiking, trekking, or swimming rather than spending time in a hotel room. If you think that these activities will not be possible, carry a skipping rope and walk a lot on the trip. Every day of travel you should complete at least ten thousand steps of walk.
Managing Stress and Sleep: Prioritize sleep and aim for 7-9 hours of sleep per night.Create a relaxing bedtime routine and avoid screens before bed.Practice relaxation techniques like deep breathing, meditation, or yoga whenever possible.Plan downtime in your travel itinerary to rest and recharge. Try not to take your office work to avoid stress.
Enjoy Local Cuisine: Local cuisines are mostly full of healthy choices and seasonal vegetables and fruits. In India, every region has a variety of foods to offer. Do give it a try and research about it beforehand or talk to locals and find out. A Himachali thali or Maharashtrian thali (or any other region you are traveling to) may be more nutritious and less fattening than burgers from fast food joints. If you are trying some fried foods or desserts just make sure you follow portion control. Also balance these foods with fruits, salads, and vegetables.
Plan a lot of non-food activities: If you do not have any prior plan, you just end up eating and relaxing. While that is not bad sometimes try to keep yourself active on most of the days. Go for a morning walk or swim before you reach for breakfast buffet.
Flexibility and Realism: Be realistic and accept that you may not be able to stick to your routine perfectly. Focus on making the best choices available in food and activities.
By planning, making mindful choices, and staying active, you can maintain your weight loss goals while still enjoying your traveling.