It’s summer and I’m doing a lot of traveling over the next few months. As a health coach, I’m vigilant about maintaining my healthy habits around eating, exercise and lifestyle – even when on the road.
In a recent episode of my podcast, The Raw Food Health Empowerment Podcast, I shared the strategies I use to avoid weight gain and stay on track with my goals while traveling.
For me, body composition is more important than the number on the scale. I aim for metabolic health markers like good cardiovascular fitness, digestion and mental clarity. Building muscle and reducing body fat percentage tells me more than just my weight.
Here are some problems I watch out for when traveling, and my solutions:
– Eating unhealthy foods and moving less often leads to excess calories. I pack nutritious snacks, like nuts. I also get in plenty of walking – it’s a great way to explore new places while traveling in Poland. I end up doing about 5 miles per day.
– Disrupted meal routines lead to mindless snacking. I stick to my intermittent fasting schedule as much as possible. Within my 8-hour eating window, I seek out convenience stores that have nuts, seeds, fruits and veggies for healthy snacks. For the most part though, snacking is an emergency call. I try to consume meals when I am hungry and eat to satisfaction so there is less of a need to snack.
– Rich restaurant meals pile on fat, oil and calories. I find local vegan restaurants and focus on salads and meals with wholesome ingredients. Sharing dishes helps control portions but since I am not a fan of portion control, intermittent fasting protects me from overeating.
– Sitting for long periods while in transit can be a problem for blood circulation. I incorporate exercise breaks, do stretches and take the stairs when I can. I also learned to pack resistance bands so I can get strength training in. I forgot them this round but have already added them to my packing list so I don’t make that mistake again.
– Lack of sleep from jet lag or hotel issues. I prioritize rest by bringing my own sheets. I wind down with tea and meditation. I keep my usual bedtime routine as much as I can.
– Stress and emotional eating can derail health goals. I use mindfulness, meditation and journaling to manage stress. Having a consistent eating plan helps too.
– Limited access to fresh, wholesome foods. I seek out local grocers and markets, and accommodations with kitchens when possible. I relax my organic standards if needed when traveling.
– Dehydration when I’m not drinking enough water. I always have my water bottle and choose fruit-infused seltzers over sugary drinks for hydration.
– No set meal schedule leads to mindless overeating. I stick to my regular intermittent fasting windows for eating and fasting.
The key for me is being prepared, flexible and mindful so I can keep up my healthy practices while enjoying new destinations.
What tips do you have for maintaining health goals while traveling? I’d love to hear in the comments!
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