Today I want to talk about how you can achieve your health goals while traveling. Whether it is a weeklong family vacation or regular business trips, having the strategies to reach your health goals while traveling can make the difference between packing on extra pounds and coming back feeling better than ever.
We all know how it goes, It can be easy to give yourself a little grace and indulge. And I will say go for i!. But with these strategies a little indulgence shouldn’t derail your progress. Ok, let’s jump right in:
How to Reach Your Health Goals While Traveling
1. Fill up on fruits and veggies
My first strategy to reach nearly any health goals is to fill up on fresh fruits and vegetables. They are full of vitamins, minerals, antioxidants, water, and fiber to keep you full, satisfied and nourished. Try to add extra fruit or vegetables to any meal. Rather than thinking of something you shouldn’t have, find ways to have more of what you need.
Ideally, you can make a quick stop at a grocery store to stock up on your favorites so you know you always have something healthy on hand.
Here are some ideas for each meal of the day:
- If you visit the breakfast buffet, start with a bowl of fresh fruit and a cup of hot herbal tea. Try to add extra fruit or veggies to whatever else you decide to eat.
- At lunch and dinner, have a piece of fruit if you are hungry while waiting. Get a simple side salad along with whatever else you order – just watch how much dressing you use. Ask the server if they can bring extra grilled, roasted, or sautéed vegetables with your order.
- For snacks, start with a piece of fruit or some veggies. I like to snack on ripe cherry tomatoes, carrot sticks, and even artichoke hearts canned in water.
2. Walk everywhere
I realize this second suggestion is not practical everywhere in the world, but any time you are in a city and can walk from one destination to the next, do it. That extra time in the fresh air is good for your body and good for your health, and often because of city traffic it doesn’t take that much longer than in a car.
3. Schedule in fun movement
Consider activities that are new to you that you’ve always wanted to try and also activities you know you love. Ballroom dancing, salsa dancing, surfing, paddle-boarding, biking, hiking, kayaking, horseback riding, and skiing are just a few that come to mind. If you put some fun activity into each day, it feels like a holiday and you stay on track with your health goals.
4. Find a great hotel room workout
If you are booked with business meetings and commitments, the best way to fit in exercise is in your hotel room. Find an app you love or do a simple 20-minute combination of squats, lunges, planks, chair dips, jumping jacks and squat jumps. Do each exercise for 30 seconds and rotate through for 20 minutes. You will definitely feel it! I also like Jillian Michael’s app and Fitness Blender’s YouTube channel for efficient workouts you can do anywhere.
5. Drink lots of water
It is easy to forget to drink water and end up dehydrated while traveling. Pick up a bottle of water and be sure to drink a couple glasses of water before you leave your room or half an hour before meals. Staying hydrated will ensure that you don’t mistake feeling thirsty for hunger.
6. Savor the treats
This tip is probably one of the most important. Don’t beat yourself up for having a special treat on your trip. Usually that one treat will not lead to wait gain, it is the guilt and continued bad choices that tend to follow that lead to weight gain. So savor that treat. If you really enjoy it, chances are you will naturally be less hungry for other things.
7. Listen to your body
Finally, your body knows what it is doing. It has a highly sophisticated balancing system that can ensure that your weight stays in check and you feel better than ever. So listen to your body, eat when you feel hungry and stop when you feel satisfied. If you are not yet hungry, sip water and chat or go out and enjoy your new destination. By honoring your body, you will find that it helps you reach your goals.
Enjoy your next trips and let me know how it goes!
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