gaining weight when travelling

Here's why you need to stop worrying about vacation weight gain

• Lots of people worry about gaining weight while on vacation .
• But it's good to remember that weight is not the only indicator of good health.
• Registered dietitian Emily Fonnesbeck told INSIDER that weight naturally fluctuates all the time, and that a short period of indulgent eating won't make a drastic difference in your weight. 
• She also said enjoying your vacation, relaxing about your food choices, and connecting with your traveling companions is just as good for health. 

Reality weight loss shows , diet advertisements, and Instagram before-and-afters  continually bombard us with different versions of the same misguided message: Weight loss by any means (even unhealthy ones) is cause for celebration, and weight gain is something to be feared at all costs.

So it's not too surprising that many people are nervous about gaining weight when they go on vacation and find themselves surrounded by calorie-dense treats they wouldn't encounter at home. The internet is awash with tips on how to avoid vacation weight gain — and how to lose any weight gained once you get home. 

But registered dietitian Emily Fonnesbeck told INSIDER that vacation weight gain — if it happens at all — isn't really worth all the worry it's allotted. Here are four reasons why. 

1. Weight is not the only measure of good health.

Weight can be a helpful measure when determining someone's health, but it's not the only one that matters. Blood pressure, cholesterol, and hours of sleep per night, for example, are some of the many other numbers that help gauge your internal health .

Second, it's good to remember that weight loss is not inherently good and that weight gain is not inherently bad. Sometimes people lose weight because they're sick , and gain it because they're getting well .

Even if you do gain weight on vacation, it won't necessarily make you less healthy. Your weight doesn't tell the whole story of your health. 

2. It's normal for weight to fluctuate. 

"Weight fluctuates naturally from day to day from week to week from year to year and to try to control that — it really just causes distress more than being helpful," Fonnesbeck said. 

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Your weight can fluctuate more than five pounds in a single day because of natural functions like sweating, breathing, peeing, eating, and drinking. 

Refinery29 also reported that eating more carbs than usual, eating saltier foods, and traveling to warmer climates  — all things that may happen on vacation  —  can make the body automatically retain extra water . This makes the number on the scale go up, even though your body mass doesn't actually change.

"It's like if you weighed a car on empty, and then filled up the fuel tank — the weight goes up, but the body of the car hasn't changed," registered dietitian Melanie Rogers told Refinery29.

There's some amount of weight change that you just can't control. It can be freeing to remember that. 

3. A short period of indulgent eating won't make a huge difference. 

"We actually have much more flexibility and much more wiggle room than we've been taught to believe," Fonnesbeck said. "One meal, one snack, one day, one month, isn't going to make that big of a difference."

Even if you do eat extravagantly on vacation, you might find that you want to eat lighter meals once you get home, without even thinking about it. Fonnesbeck said she's seen it happen with her clients — and if you've ever craved a salad after a few days of fried food and pizza, maybe you've experienced it, too. 

"I think the real a-ha moment for [clients] is when they experience this for themselves," she said. "They have a week or more of indulgent meals, [then] they come home from vacation and they find themselves naturally gravitating toward foods that may balance some of those choices out. Without having to put too much thought and effort into it, they find that they naturally self-moderate."

But the key to this type of self-moderation, Fonnesbeck added, is actually listening to your body's internal cues to decide what and how much to eat — as opposed to obeying diet rules that you've picked up from the outside world. (By the way: This the core habit in a practice known as intuitive eating .)

4. It's also healthy to truly enjoy your vacation.

Sure, it could be considered "healthier" to forgo an ice cream sundae during vacation. But worrying about your food choices may distract from the reason you're there in the first place: To relieve stress and (if you're with other people) enjoy the company of others. Both of those things promote your health, too. In fact, decades of research suggest that social connections are linked to longer lives  and better health , according to the Harvard School of Public Health. 

Fonnesbeck acknowledged that it can be difficult to let go of vacation weight gain fears. One way to start is to subtly shift your thinking on the subject.

"Something [you can] practice is to r eally  be intentional about noticing other ways that you enjoyed yourself," she said. "Was it a nice break from work? Did you feel like you could have more flexibility with food choices and it made the experience more enjoyable? Were you more connected in conversations because you weren't so busy worrying about weight? Did it cause less anxiety about traveling in general? Looking at overall wellbeing and not just the weight might help someone have perspective on the experience, versus feeling so stuck in that fear."

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How to avoid weight gain during your vacation

People often express concern about gaining weight while on vacation as if it’s inevitable. The truth is vacation weight gain can be avoided — and fairly easily.

There are many actions you can take to stay healthy while you’re at the cabin, on a road trip or on a cruise. You can enjoy your vacation and stay healthy simultaneously. All you need to do is plan ahead and commit to making smart choices.

Tips for shirking extra pounds while on vacation:

• Pack a cooler of healthy snacks. While traveling to your destination or on a vacation where you’re constantly on the move, bring a small cooler with healthy foods along for the ride. Apples, bananas, carrots, dried fruit, low-fat yogurt and nuts are a few ideas.
• Think twice about fast food. The drive-thru diet plan may seem like a time-saver, but fast food doesn’t necessarily open up time for more vacation activities. If you have to eat fast food, go with healthy options, such as grilled vs. crispy chicken or salads and sides that aren’t deep fried. Use your healthy snack cooler as a side dish supplier.
• Find time for exercise. Cruises and resorts usually offer activities that require some physical exertion. Try those out and get your heart rate going. You may not be able to hit the gym every day, but simply moving around is good for your body. Biking, hiking and swimming are wonderful sources of physical activity, too.
• Honor your hunger, but be smart. All-inclusive vacations afford you with constant access to food. Or maybe your family likes to cook colossal cabin dinners. Whatever your situation, be mindful of portion sizes, and never eat to a point where you’re uncomfortable. Fill half of your plate with fruits and vegetables. The other half should be a mix of grains and lean sources of protein.
• Keep your alcohol consumption under control. Alcohol can increase your appetite. Additionally, many alcoholic drinks are high in calories. Indulging in an adult beverage is fine as long as you do so in moderation.

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Why Do I Gain Weight When I Travel

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As a frequent traveler, I’ve noticed that every time I embark on a new adventure, my waistline seems to expand along with my horizons. It’s frustrating and confusing – why do I gain weight when I travel? After some research and personal experience, I’ve discovered several reasons why this happens.

First off, the D.R.I.E.S. – disrupted routine, increased calorie intake, reduced physical activity, dehydration, stress – play a significant role in weight gain during travel.

When we’re on the road or in a new place, our daily habits and routines are often thrown off-kilter. This can lead to poor eating choices (hello fast food!), less exercise (who wants to hit the gym after a long day of sightseeing?), and even dehydration from forgetting to drink enough water amidst all the excitement.

All of these factors can add up quickly and cause unwanted pounds to pile on before we even realize it’s happening.

Table of Contents

Disrupted Routine

When I’m on the road, my usual routine gets thrown off track, which can lead to some unexpected changes in my body. Adjusting to new time zones and unfamiliar food options can be a challenge for me. I find myself eating at odd hours or indulging in foods that I wouldn’t normally eat because they’re the only options available.

The disrupted routine also affects my exercise habits. When I travel, it’s harder to maintain a consistent workout schedule because of limited gym access or lack of equipment. All these changes can contribute to weight gain when traveling. However, there’s another factor that plays a significant role – increased calorie intake.

Increased Calorie Intake

Eating more delicious, indulgent foods on vacation can lead to consuming more calories than usual. It’s easy to get caught up in the excitement of trying new cuisines and not pay attention to how much we’re actually eating. Mindful eating and portion control are important habits to practice when traveling, but they can be difficult to maintain when faced with an array of tempting dishes.

Furthermore, increased calorie intake during travel isn’t just limited to meals. Snacking while on-the-go or indulging in desserts and alcohol can also contribute to weight gain. This is why it’s important to be mindful of our overall food intake and make conscious choices about what we consume.

In addition, reduced physical activity while traveling can compound the effects of increased calorie intake, leading to even more weight gain.

Reduced Physical Activity

You’re on vacation, so why bother moving when you can just lay by the pool and let your muscles turn into jello? This kind of mindset, however, can contribute to weight gain while traveling.

Desk jobs and a sedentary lifestyle already put us at risk for gaining weight, so imagine what happens when we add in days of sitting on planes or long car rides. It’s no wonder that some people come back from vacation feeling bloated and heavier.

But it doesn’t have to be this way. There are strategies for staying active during business trips or vacations. For example, instead of taking the elevator to your hotel room, take the stairs. Or if you’re on a beach vacation, go for a walk or jog along the shore. You could also try finding local fitness classes or gyms to visit during your trip.

By incorporating small bouts of activity throughout your day, you can combat the negative impact of reduced physical activity while traveling.

And speaking of combating negative impacts, another factor that can contribute to weight gain while traveling is dehydration…

Dehydration

Make sure to stay hydrated during your trip, as dehydration can have negative effects on your overall health and wellness. Not only does dehydration make you feel tired and sluggish, but it can also contribute to weight gain.

When you are dehydrated, your body may mistake thirst for hunger and you may end up eating more than necessary. To prevent dehydration, bring a refillable water bottle with you and drink plenty of fluids throughout the day. Avoid sugary drinks and alcohol as they can actually contribute to dehydration.

In addition to preventing weight gain, hydration is important for weight management in general. Drinking enough water can help boost metabolism and control appetite. It can also assist with digestion which leads to better absorption of nutrients from food.

So not only will staying hydrated during travel help prevent negative effects like fatigue and overeating, but it will also contribute positively to maintaining a healthy weight. With that said, let’s dive into how stress plays a role in weight gain while traveling.

Feeling stressed during your trip can impact your overall well-being and hinder your efforts to stay healthy. When we travel, we’re often pushed out of our comfort zone and into unfamiliar territory. This can lead to heightened stress levels, which in turn increases the production of cortisol – a hormone associated with weight gain.

Here are three ways that stress affects our eating habits:

Stress eating: when we feel anxious or overwhelmed, we tend to reach for comfort foods that are high in sugar, fat, and salt.

Skipping meals: sometimes when we’re stressed, we lose our appetite altogether and forget to eat regular meals.

Mindless snacking: stress can make us more likely to snack mindlessly throughout the day, without even realizing how much we’re consuming.

To combat this effect on our bodies, it’s important to practice relaxation techniques and mindful eating habits while traveling. This could include taking breaks throughout the day to meditate or stretch, finding healthy food options that nourish both body and mind, and staying hydrated with plenty of water.

As environmental factors also play a role in weight gain during travel, it’s important to consider the impact of these factors as well.

Environmental Factors

The environment around us has a significant impact on our physical well-being while we’re away from home. The climate impact, cultural influences, and availability of healthy options all play a role in why we gain weight when traveling. For instance, when I travel to hot and humid climates, my body tends to retain more water which can lead to bloating and weight gain. Additionally, cultural influences such as larger portion sizes or indulgent foods can make it difficult to maintain a healthy diet.

To illustrate the impact of environmental factors on our physical health while traveling, consider the following table:

As you can see from the table above, each factor can have a significant impact on our physical health while traveling. However, there are ways to combat these challenges and stay healthy on the go.

(Note: Please see subsequent section for tips on staying healthy while traveling.)

Tips for Staying Healthy While Traveling

If you’re looking to maintain your physical health while exploring new places, there are plenty of effective strategies for staying on track. One of the most important things to consider is your diet and food choices. Instead of relying on fast food or unhealthy snacks, pack some healthy options before you hit the road.

From fresh fruit and veggies to nuts and granola bars, there are plenty of delicious and nutritious snacks that can help keep you energized throughout the day. Another great way to stay healthy while traveling is by taking advantage of local exercise options. Whether it’s hiking through a national park or trying out a new workout class in a foreign city, there are always ways to stay active and burn off those extra calories from all the amazing cuisine you’ll be indulging in.

If you prefer more traditional workout facilities, many hotels offer gyms or swimming pools for guests to use as well. By incorporating these simple tips into your travel plans, you can enjoy all the sights, sounds, and flavors of your destination without sacrificing your physical health in the process.

Frequently Asked Questions

Can jet lag affect my weight gain while traveling.

When I travel, I often feel like my body’s out of sync. The constant time zone changes and sleep deprivation can really throw off my circadian rhythm.

But did you know that jet lag can also affect weight gain? When we disrupt our body’s natural sleep cycle, it can lead to increased levels of the hormone ghrelin, which stimulates hunger.

Additionally, lack of sleep can lower our metabolism and make us more prone to snacking on unhealthy foods.

So while traveling may be exciting and adventurous, it’s important to prioritize rest and healthy eating habits to avoid unwanted weight gain caused by jet lag.

How does alcohol consumption impact weight gain during travel?

Alcohol consumption can have a significant impact on weight gain during travel. Not only does alcohol contain empty calories, but it also dehydrates the body, which can lead to bloating and water retention.

When I travel, I often indulge in cocktails or wine with meals and find that my clothes feel tighter by the end of the trip. It’s important to be mindful of alcohol intake while traveling and make an effort to stay hydrated by drinking plenty of water throughout the day.

By doing so, you may be able to avoid some of the negative effects of alcohol consumption on your weight and overall health.

Is it possible to lose weight while traveling?

Traveling can be a great opportunity to try new things, meet new people, and explore different cultures. But it can also be challenging when it comes to maintaining a healthy lifestyle. However, with the right mindset and some planning ahead, it’s possible to lose weight while on the go.

One of the most important things is to seek out healthy options wherever you are. Whether that means choosing a salad instead of fast food or opting for grilled instead of fried food at a restaurant, small choices can make a big difference over time.

Additionally, take advantage of exercise opportunities whenever possible – whether that’s taking a walk around town or finding a local gym or fitness class. By prioritizing your health even while traveling, you’ll feel better physically and mentally throughout your trip.

Will eating local cuisine cause me to gain weight?

When I travel, one of my favorite things to do is explore the local food culture. However, indulging in new and exciting dishes can sometimes lead to weight gain if I’m not careful with portion control.

To combat this, I’ve developed some strategies such as sharing meals with travel companions or ordering smaller portions. Additionally, I try to balance out my meals by incorporating healthy options like salads or grilled vegetables.

While it’s important for me to enjoy the culinary experiences of a new place, it’s also crucial for me to take care of my body and maintain a healthy lifestyle while on the go.

Can stress from traveling cause water retention and weight gain?

When I travel, I often find myself feeling bloated and heavier than usual. It turns out that stress from traveling can cause water retention, leading to weight gain.

When we’re stressed, our bodies release cortisol which can disrupt the balance of fluids in our body. This makes it more difficult for us to lose excess water weight.

Additionally, when we’re on the go and eating out more frequently, we may be consuming higher levels of sodium which can also contribute to water retention.

Therefore, it’s important to stay hydrated while traveling and try to manage stress levels through relaxation techniques such as meditation or exercise.

Well, folks, there you have it. The reasons why I gain weight when I travel are due to a combination of disrupted routine, increased calorie intake, reduced physical activity, dehydration, stress, and environmental factors.

It’s like my body goes into hibernation mode and stores all the extra calories for later use. But fear not! There are ways to combat this weight gain and stay healthy while traveling.

By being mindful of what I eat, staying hydrated, taking regular walking breaks, and finding time to relax and destress, I can keep my body in balance and enjoy my travels without worrying about packing on unwanted pounds.

It’s like finding the perfect balance between indulging in new experiences while still taking care of myself – just like balancing on a tightrope with grace and ease. So let’s go out there and explore this beautiful world while keeping our bodies happy and healthy!

Meet Veronica Williams, a spirited adventurer in her twenties, has already explored more than 15 countries, fueling her insatiable wanderlust. Her articles are a testament to her thirst for discovery and her desire to inspire others to see the world. As Veronica expands her travel repertoire, she shares her personal triumphs, challenges, and transformative experiences. Join her as she paints vivid pictures of breathtaking landscapes, vibrant cities, and awe-inspiring encounters.

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January 11, 2023

The Math Behind Vacation Weight Gain

You come home from your vacation declaring a 10 pound weight gain. But a week later you feel back to normal. Diving into the math behind vacation weight gain (or holiday weight gain) will help you realize it’s not as dramatic as you think. Enjoy your trip knowing that your regular healthy eating patterns matter much more than a few days of indulging.

I still dream about that amazing 10′ sprinkle cake from the Nest County Fair!

More than a decade ago when I had just finished losing my college weight, I used to weigh myself daily. But the scale started to control my emotions and I knew it was no longer serving me. 

I gave up the scale years ago.

These days, the only time I hop on a scale is at the doctor’s office. My goal is to feel good in my body and in my clothes. A scale tells me my force against the earth, but it can’t tell me how I feel. 

Using a scale

A scale can be a useful tool to track long-term trends and motivate someone to lose weight if they have received medical advice they need to.

I don’t think that all scales need to be banished from society, as they serve a purpose for those whose health would benefit from weight loss.

But if you’re healthy and happy at your current weight, a scale will likely cause more frustration than cheer.

As I have made peace with my body over time, I realized that the number on the scale discouraged me more than it helped.

Stepping on a scale after a vacation was one of those times. I have overheard folks report back from a week-long vacation, “I gained 10 vacation pounds on my trip to Italy!” I want to tell them to weight it out. Extra water, food in your system, and alcohol consumption can all be contributed to weight gain that isn’t necessarily going to stay with you. 

It takes two days for me to lose some water weight

I’ve learned that it takes about two days into a vacation of eating more than I usually do, in both portion size and richer foods and alcohol, to notice that my body feels different.

And upon my return it takes me about 4 to 5 days of regular meals and my exercise routine to feel normal again. Most of this extra weight is in the form of water.

Remember that to gain a pound of fat you have to eat 3,500 calories more than your body needs to burn to function .  (Just like you need a calorie deficit of 3,500 to lose a pound of body fat.)

Consider a vacation to a big city where you might walk five miles a day sightseeing, visit a hip new fitness studio once during the week, and go for one run while you’re there.

You are likely burning 2,200+ calories per day. 

That means you’d have to eat 2,200 PLUS 500 calories more every day to average a single one-pound weight gain on your trip. 

If you came home from your vacation 5 or 10 pounds heavier on the scale, you likely didn’t eat 17,500 calories above your needs in a week – that would be an average of about 4,850 calories per day!

Now I know I’ve probably come close to eating that number in one day before, but not seven days in a row.

I find that my body usually wants to eat less the day after I eat a lot. #balance

You are thinking: How did I gain 10 pounds on a vacation?!

All those pounds are mostly water weight.  The reason for the five-pound “gain” is water retention.

Not only do certain rich foods leave you retaining water, but you also have the physical weight of the excess food traveling through your system for at least 48 hours or so. Kind of gross, but it’s in there!

Once you’re home, just slip back into your healthy routine (you’ll probably want to!), stock the fridge with fresh produce, and wait it out.

The squiggly line effect will take care of the rest. 

Do not weigh yourself right after a vacation. 

Wear your stretchy pants (so as not to get discouraged by tight jeans) and see how you feel a few days later.

I bet the jeans fit perfectly.

I used to feel more self-conscious about my post-vacation bloat, but then I realized that no one else can tell . It’s more about how you feel than how you look.

Tips to FEEL Your Best on Your Vacation

Aim for three meals per day..

If you’re like me, you tend to eat more at each meal while traveling than when at home. But I find that because I’ve had a bigger lunch, I don’t really need a snack! My body is smarter than I think.

Curb the booze.

I know, I know. Drinking beer all day at the lake might be the best part of your summer! But at least for me, nothing makes me feel worse than dehydration or a hangover.

Definitely enjoy some drinks, but just don’t get hammered, ok?! You can probably easily drink a lot more calories than you can eat. Over-drinking is the number-one way to feel terrible. 

Bring just one part of your workout routine with you.

That could be just a run along a new city’s river or a power walk on the beach. Or yoga via podcast in your cozy cabin one morning. Or a trail hike in a new part of the world.

Breaking a sweat will help you feel your best. And walking totally counts! 

I find after the first day or so I actually want to go for a run or visit the resort fitness room for a little sweat session. 

Focus on foods that you can’t get at home.

When we were in Anguilla I was all over the tropical fruit! Green juices, fresh pineapple, mango, kiwi, papaya. I had their delicious chia pudding and some eggs for protein. I chose to skip the waffles, pastries, and french toast that I can easily get at any American buffet.

For lunch I chose Caribbean fish tacos and opted out of the burgers and french fries I can get at any restaurant anywhere. 

Add in a little mindfulness.

I am ALL FOR enjoying your trip and indulging in the most delicious foods you come across. But just make sure they are good ones.

Don’t gobble down a gas station donut on your car trip. Visit that local ice cream shop that is known for their birthday cake ice cream and use your five senses to devour it.

How To Have A Healthy and Happy Vacation: Don’t Worry So Much About Weight Gain!

As a Registered Dietitian, I’m telling you to relax during your vacation. Knowing the math and how my body operates helps me truly embrace the trip.

Remember that just a few days of healthy eating is all it takes to counteract a few days of overeating.

Your long-term eating habits in your regular daily life are way more important than those you adopt for a few days away.

• My Wellness Program

If you’re interested in learning more about an intuitive eating approach to wellness, check out my wellness program, Bloom . You’ll get 6 weeks of lessons on mindful eating, preparing balanced meals, nutrition foundations, and finding exercise you love. All for just $67!

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Reader Interactions

January 29, 2020 at 8:20 am

“A scale tells me my force against the earth, but it can’t tell me how I feel” – Thats one of the best lines I’ve ever read!! So true – Thank you!

Kath Younger says

January 29, 2020 at 9:04 am

Jill D says

January 29, 2020 at 9:42 am

I needed this today. it is my weigh-in day and I have been dreading it because I had an indulgent weekend. I lost 60 pounds 2 years ago but I re-gained 10 pounds over the course of a year. I was okay with that because my clothes fit and I exercise consistently. Unfortunately, after getting on the scale in early January that 10 pounds had turned into 20 and my clothes are not fitting. Time to do something before the 20 turns into the 60 plus.

However I need to keep it in perspective and know that whatever the scale says tonight that a weekend is not going to destroy all of the effort of the previous 3 weeks or 2 years.

Thanks for the reminder.

January 30, 2020 at 8:30 am

Great job losing the 60 pounds! That’s so hard! I’m on a mission to lose 40 (It was 60 but I lost 20 almost two years ago, but then put 10 back on..then lost 10 … so now just the 40 to go). It’s so hard! Kudos to you! It’s always comforting to hear from others in the same boat. (And for the reminder that a few bad eating days won’t mess up the progress we’ve made).

January 30, 2020 at 4:28 pm

Good job to you as well. The mission to be healthy is much easier with the support of people who understand the struggle and the pitfalls. Be kind to yourself!

The Many Thoughts of a Reader says

January 29, 2020 at 11:04 am

In the same thought process, do not weigh yourself on a Monday morning! Give yourself a day of back to the regular week day grind before you torture yourself if you are weighing weekly!

Brigid says

January 29, 2020 at 1:03 pm

I’m dreaming about that cake now!!!

January 29, 2020 at 1:42 pm

Ugh me too!!!! This was from a big real estate party that we went to two years ago. I went this year with very high hopes there would be a 2.0 cake but alas there was not one. I asked a friend in the know and she said that there were so many SPRINKLES to clean up the year before that the venue said they couldn’t do it again!! Isn’t that sad!!?

February 4, 2020 at 12:10 pm

That cake is what dreams are made of.

Stacey M. says

January 29, 2020 at 1:11 pm

Thank you so much for this post. I think this is something so many women need to better understand … and maybe it’s not something that can be taught but rather something that comes with age. I know it took me a long time to *really* pay attention to my body (instead of what some fitness professional, or magazine, or weight-loss guru on TV was telling me) and realize that our bodies are smart and they will tell us what they need. If you want to kick back and enjoy your vacation, go ahead and do so. Eat and drink what you like, but pay attention to how your body feels after you eat/drink various things. It’s almost a given that if you do this, you’ll notice the things that don’t make you feel so great vs. the things that energize you and give you the energy to go about your activities. There’s no need to fear any food, or a week’s full of indulgences if you follow these rules. Like you said, after a day or two of heavier, more indulgent foods, you’ll likely find that you crave something lighter (like a salad or fruit) instead of steak and potatoes. I am so glad so many more RDs are coming around to this way of thinking … spreading this kind of thought will serve so many more women in the long run than messages like “lose those last pesky 10 pounds” or “tighten that bum with this 7-day meal plan” or “don’t eat more than X amount of calories if you want to lose weight”. Sorry that was so long-winded but this is something I’m pretty passionate about after having fallen victim to diet/weight loss messages when I was younger and losing myself to an eating disorder for a few years. <3

January 29, 2020 at 1:39 pm

Thanks for your thoughtful comment! Couldn’t agree more.

January 29, 2020 at 1:59 pm

My biggest suggestion for vacation weight gain is to walk everywhere (when possible). I’m usually the same weight or less after vacation because we walk so much (and I don’t put much thought or stress into what I eat). We often choose the hotel based on location and walk everywhere within a few miles. We’ve found we see more of the city walking rather than driving or riding and have found so many unexpected restaurants and entertainment walking. An added perk is we avoid the cost of renting a car. For traveling longer distances, most cities have great public transportation and/or shuttles between the hotel and airport.

January 29, 2020 at 2:13 pm

Agree! Great tip.

March 29, 2023 at 1:03 pm

Walk in Uber out! Is my motto!

January 30, 2020 at 12:39 am

Just a small one, you write 3,500 kcal to gain a pound of fat. Guess the 3, is a typo 😉 just to eliminate any confusion.

Leatitia Samson says

January 31, 2020 at 1:20 pm

The 3 is correst. It takes 3500 kcal to gain a pound of fat (three thousand five hundred).

January 30, 2020 at 12:42 am

Unless you mean for 7 days – which I caught now 🙂

January 30, 2020 at 5:21 am

Amanda says

January 30, 2020 at 12:08 pm

I like how you said to gain a pound of fat, you have to eat 3,500 calories more……Usually we hear about how you have to burn off that 3500 to lose a pound of fat. When I think of it the way you said it, I’m like “Oh, that’s a lot extra to have to eat and I’m not even sure I can do that for days in a row”.

Lzabel Goulart says

January 31, 2020 at 5:19 am

I am lucky. I do not gain weight after vocation…I love your amazing 10? sprinkle cake.

Ruthie says

January 31, 2020 at 10:22 am

This is great information. Thanks so much. Have a good weekend!

February 3, 2020 at 8:35 am

You can swap out vacation and sub in “holidays”, “birthday weeks”, “too many happy hours”, etc! LOL! It will all work out in the end.

February 5, 2020 at 7:23 pm

I find this so interesting! When. I work a desk job, so my vacations are super active by comparison! I find that I’ve often lost weight upon returning – I love going to major cities like New York, Paris, Prague – where it’s likely I’ll get 15-20K steps a day – in addition to any bicycle tour or whatever else. Even in Hawaii, where I did a LOT of relaxing, we still kayaked, did SUP, hikes etc. I’m not even a particularly athletic person – but I like moving on vacay!! Stimulates body and brain!

Melissa says

February 23, 2021 at 10:29 am

I gained 10 pounds (119 to 129) in 5 days at an all inclusive, been back 2 days and only lost 3…! I know at least 5 of this is fat, I can see it. It’s amazing how QUICKLY we can gain fat after we had been dieting. I am back to my routine and guess it will take about 2 weeks to lose. This article is a bit deceiving as yes SOME of vacation gain is water and inflammation but unfortunately not all or even most of it. When you are a short girl it’s VERY easy to gain as our TDEE is so low. My hubby on other hand eat way more than me gained 6 pounds and already lost 4lbs in 2 days. The point is to get your head out of sand (literally lol) and get back to calorie deficit to lose that weight before it becomes a permanent feature. Enjoy vacation yes but understand you will have some work to do when you get back.

February 23, 2021 at 10:33 am

I challenge you to weigh yourself again in a few days! I bet it’s still water weight coming off.

MARISOL COLL says

April 14, 2023 at 3:28 pm

I am with you. I just got back from Hawaii gained 5 ..lost 2 and its been a week still feel heavy

April 29, 2022 at 1:13 pm

But it’s now been a week and a half since coming home from vacation and the extra vacation weight gain is still very much present…. I thought it was water weight too but the scale hasn’t budged back to my pre-vacation regular weight 🙁

August 27, 2022 at 10:00 am

The problem for me is not how much I weigh when we get back in town but how I feel 2 days into the trip…My skin feels distended, my clothes are tighter – especially around the waist – and I feel grouchier and more on-edge as a result. And this is not due to what I eat or don’t eat but the simple fact that my body knows I’m in a strange place and “battens down the hatches” as it were, in response. Everything may relax after a few days but this initial bloat is hard to recover from if we’re traveling around by car (i.e., sitting) or eating out a lot. Our trips generally center around national parks with lots of hiking so this helps, but meals can be at odd hours including later at night than I normally eat (which does make a difference for me) so I have to choose between skipping dinner and more weight gain. I was able to take the edge off during a recent trip to the beach, by doing my workout before breakfast and then eating a late breakfast and a late lunch/early dinner so that we just ate 2 meals per day – and we brought a lot of our own food which I prepared myself. But this is atypical of most of our trips. Now we’re planning a trip to Hawaii and while I’m beyond the age of wearing anything skimpy (if I ever did) I’m still dreading the disappearance of my waistline and how I’ll feel for most of the trip. Lots of walking, lots of water, low-density foods, limited sodium…anything else?

March 29, 2023 at 5:28 pm

Another thing I’ve thought of for mid-trip bloat is a natural diuretic like dandelion tea. Has anyone tried this?

January 11, 2023 at 10:56 am

Ooh that cake in the first photo looks delicious (and now I want cake!) I don’t think I’ve ever come home from a vacation with a significant weight gain – am I vacationing wrong? (Lol) Well, with Covid and work, I’ve only been able to afford long weekends away over the past two years versus an entire week. My last vacation was a college reunion weekend this summer, and I came home happy and dehydrated 🙂

January 11, 2023 at 12:54 pm

Sounds like you’re doing it right!

January 11, 2023 at 8:15 pm

I agree; my experience has been similar as well!

TeriLyn Adams says

January 14, 2023 at 12:40 pm

Such a good post! I just got back from a trip and my jeans are definitely tighter – the math was a great reminder that I did not likely gain 10 lbs!

January 14, 2023 at 2:31 pm

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The Weird Way Traveling Can Lead to Weight Gain

It’s all in your gut.

Jet lag can make you feel fatigued, queasy, and like your head is banging out a killer drum solo. But now, a study published in Cell reveals that it may also be linked to weight gain link: Hopping time zones messes with your gut microbes’ circadian rhythms, according to the new research. 

To determine what effect jet lag has on the gut microbiome (the bacteria that make up the community of microbes in your stomach), researchers from the Weizmann Institute of Science in Israel analyzed fecal samples collected from both mice and humans (yuck). They found that the bacterial colonies and their biological activities changed depending on the hour. Then, to mimic jet lag, the researchers switched up the mice’s light-dark schedules as well as feeding habits.

The result: The bacteria lost their normal rhythms and even changed in composition, and the mice gained weight and developed metabolic complications linked to diabetes. What’s more, when the researchers examined the microbiome of two people who traveled from the U.S. to Israel, they found that it had changed, supporting the growth of obesity- and metabolic disease-linked bacteria. Crap.

While the study didn’t search for ways to combat the effects, researchers are hopeful that, in the future, treating gut bacteria with probiotic or antimicrobial therapies may reduce or prevent jet lag from spurring weight gain.

More from Women’s Health : The 9 Best Probiotics For Your Health 7 Foods That Are Crucial for a Healthy Gut Can Probiotics Help You Lose Weight?  

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7 Dietitian-approved strategies to avoid vacation weight gain

• 3 Minutes Read

Vacation weight gain gets the "worst souvenir" award, and you don't want to bring it home from your trip. Learn how to avoid it while still enjoying every moment of your travels.

How can I prevent vacation weight gain?

Vacation weight gain is not inevitable. Follow simple strategies to keep the calories in check and add physical activity while having fun. You may be pleasantly surprised that you don't gain weight during your vacation.

7 strategies to keep vacation calories in check

1. set a goal to maintain, not gain.

Put your weight-loss goal on pause during vacation. When the goal is to maintain your weight (rather than lose) during a trip, it removes pressure and tension about eating in new food environments or cultures. Plus, keeping your current weight during vacation instead of gaining sets you up to resume your progress when you return-no drastic measures needed.

You may take a break from tracking during vacation or track only exercise, not food. You could simply practice portion control and other skills you've acquired to hold the calories in check. Logging exercise could keep you more mindful of food intake and portion sizes by keeping the "night light on" in terms of calorie awareness.

2. Don't drink your calories

Smart beverage choices make a huge calorie difference. Passing over a caloric drink leaves room for more of the local dining you really want to savor. Instead, choose low-calorie beverages or simply use a smaller glass.

Examples of calorie savings:

• Water (0 calories) vs. 32-ounce lemonade (400 calories)
• Flavored herbal tea (10 calories) vs. 32-ounce soda (400 calories)
• 4-ounce orange juice (55 calories) vs. 12-ounce orange juice (165 calories)
• 8-ounce 2% milk (125 calories) vs. 16-ounce 2% milk (250 calories)
• 1.5-ounce bourbon on the rocks (97 calories) vs. 12-ounce can of regular beer (140 calories)
• 6-ounce glass of wine (150 calories) vs. 12-ounce frozen margarita (300 calories)

Pack a reusable water bottle to stay hydrated when traveling. It saves you money and keeps you going strong, so you can make the most of your vacation.

3. Plan ahead

Eat something nutritious before heading to the airport. Bring healthy snacks for the plane and car. Those "snack" bags of trail mix in the airport or convenience stores often contain three servings per bag. The 150 calories on the nutrition label don't sound so bad until you realize the bag contains multiple servings.

Pack a healthy snack or meal to eat for the plane. Although you can't go through airport security with liquids and gels (e.g., yogurt), solids are allowed. Consider prepping these healthy eating noshes for traveling: sandwiches, salad, raw veggies, cheese, fruit, nuts, seeds, or protein bars.

Check whether your hotel room includes a small refrigerator and microwave and what options (if any) exist for breakfast. Research local grocery stores and markets to grab some healthy food when you arrive.

4. Practice portion control

Excessive restaurant portions, all-you-can-eat buffets, and enticing local cuisine make it tricky to limit vacation calories. If you have access to a refrigerator, plan for leftovers. When possible, serve yourself using a smaller plate, glass, or bowl.

Portion control means you don't have to deny yourself local treats. Studies have shown that we get the most enjoyment from the first few bites of anything we eat. After that, our enjoyment goes downhill fast. So, by taking only a few bites instead of finishing that yummy cheesecake or cookie, you get to enjoy the treat, and also save on calories. Splitting a treat is a fun way to sample something new while limiting calories.

5. Seek out veggies

Fill half your plate with veggies. If the menu is strictly a la carte, add veggies to your order or at another meal that day.

Choose a restaurant that offers more veggies than just pickles, lettuce, and tomato on a fried sandwich. Seek out local farmers' markets for fresh and seasonal local produce.

Fill your dinner plate with fresh salad and use the smaller salad bowl or plate for the entree. This easy dish switch can save hundreds of calories, leaving room for a small treat later.

6. Focus on non-food activities

Vacation is more than just about the food-it's about relaxing, exploring, and spending time with loved ones. Throw Frisbee with the kids, catch lightning bugs, challenge everyone to a hula hoop contest, or go on a walking tour when sightseeing. You may have so much fun it doesn't feel like exercise.

7. Plan an active vacation

Many activities are available to enjoy, whether you enjoy hiking, walking, bicycling, kayaking, or swimming. Find guided active vacation options. You can search the name of the area you are visiting and the type of exercise you enjoy. For example, search "London walking tour" or "Michigan bicycle vacation." Rather than a bus tour, look for a walking tour of the city-research local options before you go. Find the best hiking or bike trails, walking tours, or hotels with the best pools or fitness centers.

Check your steps each day to validate all the walking you are doing on vacation. It can keep you in a healthy mode. And don't forget to pack your active wear, including supportive shoes!

Enjoy your special getaway, and if you follow these simple strategies, you may discover the scale dips in your favor with no vacation weight gain.

Related Topics

Dietitian top-picks for healthy snacks that travel well Planning outdoor activities with family and friends that burn calories 10 Dietitian-approved healthy camping meals to get you through summer

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8 Ways To Stay Healthy And Prevent Weight Gain While Traveling

• December 30, 2021

When you’re on vacation or traveling for work, it’s hard not to let loose and indulge in everything that the destination has to offer. But when you get back home, all those indulgences will catch up with you – especially if you didn’t take care of yourself while away. You might feel tired or sluggish because of jetlag or just from being out in the sun too long. Or maybe your clothes are feeling a little tight around the waistline because of all that delicious food and drink.  Either way, it’s never fun coming home afterwards and facing the consequences of your actions. Here are some tips that will help you stay healthy during your travels!  

1: Meal Kit Boxes

It’s great to explore a new place and try all the different foods that you can. But sometimes, it’s difficult to find healthy or nutritious foods that are easy to make or prepare. Meal kit boxes help with this because they give you everything that you need for a complete meal in one box! These pre-prepared meals have been carefully selected, prepared and packaged to make them ultra-convenient. You can find meal kit boxes for almost any cuisine or theme – it’s the best way to eat healthy when you don’t have time to choose what to cook and prepare a full meal from scratch. You can take a look at a Fresh and Easy Review to find out more about why meal kit boxes are the best. They really are a game changer that will have you cooking the tastiest meals in no time.

2: Drink Lots Of Water

Dehydration is a major problem when you’re traveling, especially when you’re in a hot and/or humid climate. The weather itself can be dehydrating, but many people let themselves get dehydrated because they don’t drink enough water or other fluids such as natural juices and herbal teas.

It’s important to stay hydrated – your body needs the extra water to keep your body temperature down and also to help with digestion. If you’re not used to drinking a lot of water, then it might be difficult for you at first. Drinking water also cleans your mouth and prevents plaque build-up. If you notice a sticky yellow film on your teeth, you should increase your fluid intake and make your teeth feel good at a dentist in Cordova by booking an appointment. Start by adding more water into your diet and drink it regularly throughout the day so that your body gets used to it. Just remember – you need extra fluid when you travel because you might be more active and in a different climate. Keep in mind that you should drink even more water when the weather is particularly hot or humid because it’s easy to become dehydrated when you’re outside for long periods of time.

3: Take Supplements For Nutrients And Electrolytes

When you’re away, it can be difficult to keep your intake of important nutrients such as vitamin C, calcium and magnesium up. These nutrients are essential for everything from maintaining healthy skin and hair to supporting brain function and good digestion.

If you can’t get enough of these nutrients through your diet or food supplements, then consider taking third-party supplements before, during and after your trip. Check out a post about multivitamin pills for more information.

4: Avoid The Main Source Of Infections

Food is often the main source of illness while you’re traveling, so be careful about what you eat or drink. It’s easier to get sick from food because it isn’t always prepared in sanitary conditions. Staying away from raw foods such as salads and uncooked fruit will reduce your risk of getting ill from food poisoning. Also avoid tap water – even if you have a filter on your faucet or bottle, there are some cultures that use unfiltered tap water to prepare their food! If you can’t avoid drinking unfiltered tap water, try to ingest only the liquid part without mixing it with other ingredients.

5: Try To Get Some Exercise

You might be sitting down for long periods of time while you’re traveling, but there’s always the option to take your mind off the food by taking some exercise . You don’t have to go to a gym or go on a strenuous run – just get out and about to explore the surroundings every chance you get! Even if it’s just going for a walk around town before dinner, getting some exercise will help keep your blood flowing and boost your mood so that you feel more energetic during the day.

6: Eat Breakfast Every Day

Another tip is to eat breakfast every day. It doesn’t matter if it’s complex carbohydrates or protein shakes – what matters is that you start your day with something substantial provides energy throughout the entire day. This will also help you avoid overeating at lunch time or picking up snacks along the way. When you’re famished, it’s so easy to eat whatever is available without thinking about whether it’s actually good for you!

7:  Carry Healthy Snacks With You

Carry some healthy snacks such as nuts, fruit and granola bars with you at all times to avoid overindulging if you get hungry. This will keep your blood sugar stable so that you won’t be craving something unhealthy. Also, traveling can take a lot out of your schedule so it’s important to keep yourself energized so that you can stay active without feeling fatigued all the time.

8:  Make Sure You Get Enough Sleep

Finally, make sure that you get enough sleep. Travelling can be stressful and exhausting and it’s even more difficult to relax when you’re in a new environment. It isn’t always easy to fall asleep when there are so many things going on around you, but your body needs the rest in order to reset itself.

The tips we’ve provided should help you stay healthy and prevent weight gain while traveling. The first step is to drink enough water, take supplements for nutrients and electrolytes, avoid the main source of infections (food), carry some healthy snacks with you at all times, make sure that you get enough sleep as well as eat breakfast every day.

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Carolyn Scott-Hamilton

The Healthy Voyager, aka Carolyn Scott-Hamilton, is the creator and host of The Healthy Voyager web series, site, and overall brand. An award winning healthy, special diet and green living and travel expert, holistic nutritionist, plant based vegan chef, best-selling cookbook author, media spokesperson, sought after speaker, consultant and television personality, Carolyn Scott-Hamilton is a respected figure in the world of healthy lifestyle and travel as well as special diet cooking and nutrition. The Healthy Voyager aims to help people live well, one veggie at a time!

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The Epicurean Traveler

Inspiring Cultural Exploration Through Culinary Travel

How to Lose Weight While Traveling

Worried an upcoming vacation may derail your weight-loss journey? If you are wondering how to lose weight while traveling — and still enjoy your vacation, I’ve been in your (gym) shoes.

From March 2020 to July 2021, I reduced my body weight by 30 pounds and dropped two dress sizes. I felt fitter, stronger, and healthier than I ever had in my life.

But, I wondered if traveling to Maui for my wedding and honeymoon would lead to vacation overindulgences. Would I still fit in my wedding gown for the reception just two weeks after the trip?

By following the three ways to keep pounds off listed in this post, I’m happy to report that the dress still fit!

Disclosure:  This post on how to lose weight on vacation contains some affiliate links. When you click on or make a purchase from one of these partner links, I may earn a commission.

How to Keep the Pounds Off While Traveling

Gaining weight has been a growing concern across the United States for the past decade.

A recent study found that more than half of American adults gained 5% or more body weight over a 10-year period, with more than a third of adults gaining 10% or more body weight. 

This risk of weight gain is especially true for travelers. From having many food choices, irregular eating patterns, and social activities around food and alcohol, there are plenty of ways travelers can easily gain pounds. 

However, losing weight is not impossible while traveling, and it can lead to several benefits.

Benefits of Losing Weight While Traveling

Despite the struggle to lose weight while on vacation, it’s well worth the effort. 

While weight and fitness are not perfectly related, studies have shown that weight loss is essential in safeguarding one’s health from chronic illness. 

Regardless of exercise, study participants who were obese and active found that they were still more likely to have high cholesterol, diabetes, and high blood pressure than inactive participants who were not overweight or obese. 

To combat these health issues, travelers can improve their overall lifestyle by making an effort to lose excess weight through exercise and other healthy habits at home and while traveling.

Considering how losing weight often involves exercise and following a healthy diet, losing weight can also improve overall stamina. 

Not only does this boost your quality of life, but it also enables you to enjoy your trip for longer. You can also engage in different activities without worrying too much about physical limitations.

Ways to Keep the Pounds Off

With the temptation of a relaxing journey and plenty of delicious food, it can be easy to regain the weight you may have lost once you are traveling. To help you, here are some ways to keep the pounds off while traveling:

Set Realistic Goals

It can be easy to be idealistic with weight loss, but sometimes setting goals that are too ambitious can make the process more difficult. 

To prevent your motivation for weight loss from dropping, you should first establish realistic and attainable goals. For instance, you can start with a scaled-back goal of losing 10 pounds. 

Meeting these smaller goals can boost your confidence, allowing you to work towards larger weight-loss goals. 

Another way you can look at weight loss is to remember that it isn’t just a number, but it’s also part of your broader wellness journey. This can encourage you to stick to your healthy habits to not only maintain a lower weight but also stay healthy.

Eat Slower and Better

When traveling, it’s easy to get caught up in the moment and rush through your itinerary. This may include speeding through meals, which may cause you to eat more than you should. 

Instead, set aside time for slow eating. Being able to savor every bite not only allows you to better enjoy local food, but it can promote fullness, preventing you from overeating.

However, while you should eat food slowly, this doesn’t mean you should deprive yourself of food that you want to eat on vacation. It’s important that you still enjoy yourself to ensure you don’t feel left out.

Integrate Exercise into Your Travel Plans

On a trip, there are plenty of ways you can integrate exercise into your plans. For example, you can hike at a state or national park, go on a biking or kayaking tour, or take a yoga class on the beach.

Also, rather than jumping into a cab to get to your destination, look to make extra time to walk to your destination.

Some places may also offer bike rental options, allowing you to rent them as an alternative local transportation option. 

You can also opt for a “fitcation,” where you participate in wellness-oriented vacations that involve exercise and other fitness activities.

RELATED: The Ultimate Disney Princess Half Marathon Weekend Guide for a Magical “Racecation”

Final Thoughts on How to Lose Weight While Traveling

In this post, you learned that losing weight can increase your stamina for more enjoyable travel. Additionally, losing weight can benefit your overall wellbeing and decrease risk for chronic illness, high cholesterol, and high blood pressure.

You also learned that setting several small, attainable goals may help to keep you motivated throughout your weight-loss journey, including while traveling.

While you are on vacation, remember to eat slowly and savor your meals. This helps keep overindulging at bay as you taste the local cuisine.

Also, integrate exercise by adding active activities such as hiking, biking, and kayaking to your itinerary. Additionally, walking or biking rather than driving or taking public transit within your destination helps keep pounds off while traveling.

As with all travel, not everything may go according to plan, so don’t be too hard on yourself if you’re unable to fulfill some of your weight-loss plans. Especially when traveling for leisure, your journey should be a welcome break from strict routines. 

For more tips related to traveler’s health, check out my site’s health and wellness  section.

Traveling Soon? Get More Travel Tips Now!

• Six Tips for Staying Healthy While Traveling
• Five Tips for Digestive Health on the Road
• hundred Review: How hundred’s Vitamin Subscription Works for Travelers
• Why Good Financial Wellness in Important While Traveling
• Five International Travel Documents You May Need to See (and Taste) the World

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Photo Credit:  The lead image of a weight loss sign in a beach setting (© gustavofrazao /Adobe Stock)

About Erin Klema

Erin Klema is the founder and editor of The Epicurean Traveler, combining her journalism background with her passion for culinary travel. When she isn't exploring the world through unique, local culinary experiences, she enjoys cooking with her husband, planning her next trip, and reading or watching a good rom com.

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Elevating your travel

10 Simple Tips To Stop Weight Gain While Traveling…

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The hardest part of travel: staying remotely fit…

When you’re at home, it’s easy to find yourself in a good, healthy routine. Traveling, not so much. From sleepless nights to “chicken or fish” on the plane, there are health challenges everywhere. And that’s not even getting started on the whole celebrating, partying or enjoying the most of the unique foods and delicious beverages many of us specifically seek out abroad. There’s nothing wrong with going somewhere just for the food. Hello, Spanish Jamon Iberico – we love you. Every person and every body is different, but these tips give you the best shot to maintain your fitness while enjoying the delights of the world…

Eat On Local Time

Trying to eat on or closer to local destination time, even before you leave the country you’re presently in can help ease your metabolism into a natural pattern which reduces jet lag. That’s a scientific fact. What this means is: think about what time it is where you are going, and try to aim to slowly bring your meal schedule closer to theirs, than yours at home. It will also stop you from waking up in the middle of the night thinking it’s breakfast time and heading out to eat anything you can find.

Take Your Own Snacks

As everyone knows, plane food is not usually the most delicious or more importantly, nutritious. Take your own food with you on the plane, to eat when and how you want and hopefully enjoy a little more flavor too. Non liquid food is a-ok to pass through airport security scanners. Healthy snacks are also a great way to pass time without giving into empty calories like Biscoff. Just be sure you’re complying with local customs laws wherever you go. Trying to bring a banana into New Zealand could cost you $500, even if it was given to you on the plane!

Rent An Apartment Style Accommodation

Having kitchen facilities and being able to cook offers so many better options when it comes to eating quality foods while away. Whether it’s an easy breakfast or a quick lunch, finding a local supermarket and making at least one of your own meals from scratch per day can save money and prevent overeating. Before renting via Airbnb, Sweet Inn, Oasis or another great apartment style service, inquire about local markets, groceries or places to pick up quality foods. It’s nice to balance dining out with simple and fresh home prepared foods.

Avoid Airplane Food

If you’re a fan of airplane food, we would genuinely like to know why. Yes “it’s free” at the moment, but it’s really not when you actually think about it. Because your taste buds are numbed at 33,000 feet, extra sodium, salts, sugar and modifiers are added to most airline food to give you at least some resemblance of taste, which make them some of the most unhealthy meals in the world. Even the best of the best up in the skies just can’t compare to a good meal on the ground, though Virgin Atlantic’s latest partnership does seem to be trying…

Use Apps For In Room Workouts

A hotel gym is almost always the best, but if you forgot your gear, don’t want to face the world or just want a quick hit of quality exercise, apps are your friend. There are many excellent workout apps out there, but 7 Minutes Workout  and 12 Minute Athlete are great tools, some of which are even free. With few exceptions , a hotel room floor offers more than enough space to master these workouts and you don’t need equipment, or even shoes really! Or even…

Take A Water Bottle

The sheer act of bringing a reusable water bottle reminds you to stay hydrated and hydration really is the key to solving so many problems when you travel. Take a reusable water bottle with you and fill it up before flying and just be sure to empty before going through security. Keep it with you day to day to stay hydrated, and if you drink enough you won’t feel as hungry come meal time, which has obvious benefits in keeping your eating habits safely under control.

Find Local Workout Classes

Standard gym memberships are boring. What’s far more interesting are the outfits which let you bring your membership with you via worldwide branches, or can recommend reciprocal gyms which you can access in many cities around the world. Even if you’re in a place without reciprocal gym access, ask a concierge if they can connect you with a walkable bootcamp, pilates, spin or whatever type of class you enjoy. Many hotels have partnerships which allow you to take a trial class for free. Some, such as the W Barcelona even bring the workout class to the hotel once a week. Don’t forget almost every brand has fitness partnerships in place.

Find A Local Supermarket

Once you know where you’re staying, use Google or whatever mapping service you prefer to find the nearest supermarket or food stalls. Even if you don’t have a kitchen, stocking up some fresh fruit or healthy snacks while dodging mini bar prices can save you a fortune and keep you full on good things. Not only that, if you go the local market route, you’ll see more of the destination and that’s always a good thing.

Everything In Moderation

You’ve heard it, you know it, and you may have even tried to disprove it, but it’s frustratingly logical. Travel especially leads to exciting new places, nights out, indulging in new cuisines and an urge to try well… everything. There’s nothing wrong with any of that, but don’t overdo it. Try anything you want in moderation and be conscious as to how much is going in your body. Unless of course it’s your first time flying up front, then go crazy – just not strapped to the chair crazy.

Don’t Skip Meals

Eating regular meals is seriously important. People tend to skip breakfast via brutal jet lag, but that’s the meal which fuels your body for the day ahead and creates energy to push on as you begin to fatigue. Plus, if you skip it, you’ll likely end up over compensating later on. If you’re struggling with jet lag and really not feeling hungry, try light foods, berries and small portions more often throughout the day. Constant snacking on good foods is good.

Featured image courtesy of Virgin Atlantic.

Gilbert Ott

Gilbert Ott is an ever curious traveler and one of the world's leading travel experts. His adventures take him all over the globe, often spanning over 200,000 miles a year and his travel exploits are regularly... More by Gilbert Ott

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I found this post funny since I normally lose weight when I travel. Whenever I visit a new city, I prefer to walk everywhere and that alone burns a lot of calories.

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6 Tips for How to Eat Healthy While Traveling to Maintain Your Fitness Goals

Traveling doesn't have to spell the end of your nutrition plan and fitness gains..

When you’re working towards a fitness goal, traveling can throw a wrench into your progress and habit of eating healthy. You might have less control over what food you have access to and less time to train. If you’ve got long days on transportation, you’re more sedentary than usual. Enter new and different foods in different locations, and traveling can be a recipe for stress.

Zoom out and look at your overall lifestyle before your trip. Because your fitness goals may be as different as maintaining muscle, building muscle , or fat loss, eating “healthy” looks different for everyone. When traveling, think of healthy eating as roughly sticking to your nutrition goals. Go in with a plan for substitutions, but stay flexible to help maintain your long-term habits. 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice . When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

Preparations to Eat Healthy While Traveling

Tools to eat healthy while traveling, how to eat for hypertrophy while traveling, how to eat for maintaining muscle mass while traveling, how to eat for losing body fat while traveling.

Before you head out on your trip, gather as much information as you can about what you’ll be able to control so you can go in with a plan.

Hotel Room Hacks

Are you going to have access to a kitchen , or even a small refrigerator? Find out the situation in advance. You can bring protein-rich snacks , fresh fruits and veggies, or even pre-made smoothies to store in the fridge. 

No fridge? No problem. You can bring non-perishable items (think: protein bars and nuts) to supplement the rest of your day when you may have less control over what you’re eating. 

In the case that it’s not feasible to pack these things with you, check if there are any grocery stores near where you’re staying . If accessible, you can plan to buy your own goodies when you get there. 

Bringing a refillable water bottle is a great way to stay hydrated on your travels . If you have access to safely drinking tap water, you can refill it throughout your day for free. If you’re going somewhere that you’ll need bottled water, add “buy water” to your daily to-do list on your trip . Stock up on water bottles to have in the place you’re staying, or buy a gallon and refill your reusable bottle.

Research Restaurants

Sometimes part of the fun of traveling is trying new restaurants and food. Allow yourself the flexibility to enjoy and be present, but a little planning in advance may help ease your stress . If you’ve chosen some places you’d like to try, you can be intentional with your nutrition during the rest of the day.

Think about the 80/20 rule , where 80 percent of the time you’ll fill up on foods like fruits, veggies, and protein , whereas 20 percent of the time you’re more flexible. If you’re in Italy and you’re going to have pasta, wine , and tiramisu for dinner, consider loading up on veggies and protein earlier in the day. 

This way, your body still gets what it needs. You can then relax for your delicious meal at night. 

Following the 80/20 rule — sticking closely to the plan 80 percent of the time — can help you stay flexible and enjoy unexpected changes to your regular eating habits . ( 1 ) Here, you’ll get the tools you need for that 80 percent.

Count Calories, Or Don’t

For people with a history of disordered eating , there are resources to keep track of what you’re eating without getting into the numbers . One helpful way is to use the size of your palm, fist, and fingers to measure your portions .

For example, portion out your plate with half fruits and vegetables . Then go for a fistful of starches, a palm-sized portion of protein, and one or two thumb-sizes of fats. This can give you a visual guide for eating what you need without dipping into any numbers.

If it’s safe for you to count calories , check out BarBend ’s calorie calculator to get specific about your goals. 

Calorie Calculator

Your daily calorie needs: calories per day.

Exercise: 15-30 minutes of elevated heart rate activity. Intense exercise: 45-120 minutes of elevated heart rate activity. Very intense exercise: 2+ hours of elevated heart rate activity.

With this tool, you can adjust the amount of activity you’re doing — so if you’re going to be a little less active while traveling, you can account for that here.

Remember that your body still needs energy from food , even if you’re not training as hard as usual. Use your calories as a rough guideline when you’re able to control what you’re eating, and stay flexible when you’re not.

Macronutrient Calculator

Macronutrients : protein, carbs, and fats . When traveling, if you’re going to be eating out more, you can assume you’ll be getting some more fats than usual from the oil and butter used to prepare foods. Here’s a rule of thumb for how many macronutrients athletes may need per day:

• 1.5-2 grams of protein per kilogram of body weight 
• 5-8 grams of carbohydrates per kilogram of body weight
• 0.5-1 gram of fat per kilogram of body weight

BarBend has a macronutrient calculator you can use to check out your body’s needs based on your goals.

Total Calories: Per Day

You can adjust your activity level if you’re going to be moving a little less, so take advantage of that feature when you’re on the road.

Protein Calculator

When it comes to macronutrients, carbs and fats are readily available when traveling. You may need to get a little more intentional about getting adequate protein while you’re away from your kitchen . 

Check out BarBend ’s protein intake calculator below to get a good estimate of what works best for your body and goals.

Protein Intake Calculator

Total calories: 1699 per day.

Prioritizing protein while traveling can have a positive impact on how you feel . Getting plenty of it at breakfast can keep you full longer. If you’re having a meal that’s focusing on carbs and fats, enjoy and try to get your protein needs in, as well. If you can’t, remember the 80/20 rule and try to get back to it tomorrow.

Hydration Needs

Staying hydrated while traveling and away from your normal routine can help you eat healthier (i.e., stick to your nutrition goals), as well. Being hydrated basically means getting enough fluids to replace the water you’re losing. ( 2 )

If you’re drinking less water than usual, you may mistake your hunger for thirst . Or, you might be both hungry and thirsty — not a great combination for your mood or your goals.

Either way, it’s helpful to drink water when you feel thirsty, even if you’re going to be having other drinks while traveling.

If you’re on a muscle-building journey , your nutrition calls for a surplus of calories (in combination with hypertrophy training ). If you’re looking to keep making gains while traveling, plan ahead on how you’ll be training while you’re away.

High Calorie, Low Volume

When you’re really into bulking season , you can feel like you’re eating a ton of food all day. If you need to condense that while you’re away, opt for foods with higher calories that create less volume . If you want to grab a protein shake after a workout , choose one with a variety of nutritious ingredients.

• Aim for high-calorie protein smoothies with filling ingredients (think nut butters or avocados ) to get macros and calories efficiently.
• Prepare your own mix of nuts and fruits to get healthy fats and satiating calories between meals .
• Restaurant meals often have high-carb and low-protein meals, so plan ahead and order extra protein if you need to modify your meal.

Pack Extra Protein (Literally)

When you’re on the go, you might not have the same kind of access to food prep that you have at home. Helpful snacks like protein bars or high-quality jerky can come in handy to supplement the rest of what you’re eating while traveling. Your body may react differently if you’re not used to eating processed foods, so stay aware of how you feel , and keep up your water intake when you feel thirsty.

• Choose high-quality protein bars, jerkies, or canned tuna to have in your room or wherever you’re staying.
• If you have access to a refrigerator, stock up on more protein-rich foods like pre-made protein shakes , full-fat Greek yogurt (dairy or non-dairy), hard-boiled eggs , and sliced turkey and cheese.
• Be sure to hit your training goals while you continue eating for gains . Depending on what equipment you have access to, opt for different hypertrophy workouts on the go, from muscle-building workouts with dumbbells and bodyweight-only hypertrophy sessions .

When your goal is maintaining muscle mass , you’re looking to eat around your maintenance level to preserve your muscle while potentially avoiding body fat gain. The 80/20 rule can apply here. While traveling, stick to your usual food choices as much as possible for 80 percent of your day, and allow 20 percent of room for flexibility . 

Consider getting a to-go box to have some goodies for your next meal instead of eating past the point of being full in one sitting.

While you have plenty of options to keep weight training while you’re traveling, you can also take this as a chance to try some different movement practices . Adding more movement to your days can also give you more flexibility with what you’re eating. You don’t need to burn extra calories if you’re eating differently, but it can be something to play with. 

Prioritize Protein

If you’re eating a lot of meals out, you can use your hand to measure portions and stay roughly within your normal macros and calorie goals . Be sure your meals include a good source of protein to help you hang onto your muscle.

• Practice the 80/20 rule — maybe lunch is a big salad with a good protein source, and dinner is something heavier. 
• Look for on-the-go protein options if you’re on a long road trip. Convenience stores often have protein packs with different sources or even pre-made protein shakes . 
• If you’re training, try to time your pre- and post-workout meals roughly the same as you would in your everyday life. Stick with your macros as best as you can, but be flexible with your food choices and work with what’s available.

Vary Your Movement

Depending on what kind of trip it is, maybe you’re going to be hiking, surfing, or swimming . If it’s a business trip to a new city, you can spend some more time walking to explore. And if you’re relaxing at a home with family for the holidays , try out a virtual yoga class , or take a jog around the neighborhood.

• Try to aim to get your 10,000 steps in per day. ( 3 ) If you’re sitting a lot while traveling, your body will thank you for getting a walk or run in when you arrive at your destination.
• If you’re taking a break from training , traveling is a great time to do some mobility work . 
• When you do try out some more cardio-heavy activities, be sure to drink your water to replace all that you lost in your sweat session .

Losing body fat requires using more energy than what you take in each day . If you’ve been following a balanced eating plan, getting away from your kitchen may be a little worrisome. You can keep losing body fat while traveling, or you can take a little break to give your mind and body a chance to reset. ( 4 )

Balance Your Day

Unless you have a medical reason, you may want to avoid restricting foods or food groups for fat loss, since inflexible restriction strategies generally lead to long-term weight gain . ( 5 ) If you’re tracking calories, stick with roughly the same intake you’ve been tracking at home. 

Say that you normally eat three balanced meals and two snacks per day. Aiming to do something similar while traveling may be difficult, especially if you need to get all of your food from somewhere other than your own kitchen . Think of your usual habits as a total amount of food for the day, and split it up as you see fit. 

• Eat a protein-rich breakfast to keep you full during the day. If you know you’re going to have a big meal and dessert after dinner, consider having something light for lunch. But, even if you set up a perfectly balanced plan, if you end up hungry in the middle of the day, it’s often most sustainable to grab something to satiate yourself. 
• Stay as active as you can, if you have the energy. Get your steps in, take walks, or do a quick bodyweight workout in your room before your day starts. Maybe you want to try a new workout class in a new place. Or, rest , if that’s what your body or training program is calling for.
• No need to stress if you go over your calorie targets — you can get back on track at the next meal.

Choose Liquids Wisely

If you’re going into your travels with fat loss in mind and are going to be watching your calorie intake, liquids are a great place to cut back without losing out on trying a new experience. 

• If you’re a coffee drinker , try out a black coffee or use a little non-dairy milk in the morning. This will keep your beverage calories low, setting you up for a flexible day, but also give you a chance to try something delicious in a new place.
• Go for green juices or smoothies without any added sugars to keep your veggie intake high. Green smoothies are a great way to quickly pack protein and vegetables in a convenient drink, and you can keep the calories moderate.
• When ordering food at a restaurant, you can ask for your meal to be prepared with less oil, butter, dressing, or sauce — if you want to. It’s also perfectly fine to enjoy it the way it comes. But, this is another spot where you may be able to cut some calories while maintaining the flavor and experience.

When losing body fat, it’s easy to get wrapped up in how much you can cut out of your diet. While traveling , take this chance to see what you can add in to stick to your goals and enjoy your food. Get local salads and fish, enjoy smoothies from local shops, and sip the greatest local coffee you can find.

Travel Safely, Eat Well

Healthy is not a one-size-fits-all term. Eating healthily for someone who’s trying to bulk means something much different than eating healthily for someone trying to lose weight sustainably. 

When you’re specific about your goals and habits, you can take those things with you on your travels. Try to roughly stick to your unique nutritional goals and needs while traveling. Allow for flexibility, stay active if you want to, and drink plenty of water. You’ll be back in your gym and your kitchen before you know it.

• Skerrett PJ, Willett WC. Essentials of healthy eating: a guide. J Midwifery Womens Health. 2010 Nov-Dec;55(6):492-501.
• Cheuvront SN, Kenefick RW. Am I Drinking Enough? Yes, No, and Maybe. J Am Coll Nutr. 2016;35(2):185-92.
• Choi BC, Pak AW, Choi JC, Choi EC. Daily step goal of 10,000 steps: a literature review. Clin Invest Med. 2007;30(3):E146-51.
• Peos JJ, Helms ER, Fournier PA, Krieger J, Sainsbury A. A 1-week diet break improves muscle endurance during an intermittent dieting regime in adult athletes: A pre-specified secondary analysis of the ICECAP trial. PLoS One. 2021 Feb 25;16(2):e0247292.
• Palascha A, van Kleef E, van Trijp HC. How does thinking in Black and White terms relate to eating behavior and weight regain? J Health Psychol. 2015 May;20(5):638-48.

Featured Image: PintoArt / Shutterstock

About Jesse Zucker

Jesse Zucker (they/them) is a National Council on Strength and Fitness (NCSF) Certified Personal Trainer, 200 Hour Certified Yoga Instructor, and Precision Nutrition Certified Coach. Jesse trained at Equinox in NYC and now trains private clients virtually and in the Washington, DC area. Jesse specializes in teaching clients to build body awareness, strength, mobility, and sustainable healthy habits. Jesse is also a freelance writer and an actor with a B.A. in Creative Writing and Film Studies from New York University.

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BarBend is an independent website. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. BarBend is the Official Media Partner of USA Weightlifting.

Stay Fit and Avoid Weight Gain While Traveling

Six ways to avoid having your next business trip ruin your fitness routine.

Nov. 13, 2013&#151; -- intro: We hear a lot of pleas for help at this magazine, and not all of them come from the interns we occasionally dangle out the window by their ankles. In fact, the most common cry we hear goes something like this: Hey, Men's Health! I have no problem eating right and working out when I'm home. But whenever I travel, I turn into Camryn Manheim. Anything I can do?

To which we'd like to answer: Heck, yeah.

There's a boatload of reasons traveling sabotages even the most disciplined man's eating and fitness habits. Your schedule is disrupted. You're surrounded by gobs of unhealthy food. Your barbells are replaced by a dorky suitcase on wheels. But here's the thing: If you learn to recognize these potholes—and avoid them—you can actually return from your next trip leaner and healthier than when you left. So grab your bags. It's time to learn the new rules of the road.

8 Ways to Cut Fat Without Realizing It

quicklist: 1 category:Avoid Weight Gain While Travelingtitle:The Airport Expands Your Guturl:text:Today, traveling means waiting. And waiting? That means eating. Not only are you within striking distance of the airport food court, but also the normal aggravation you endure when traveling fires up your body's stress hormones—actually making you crave those sugary, high-calorie foods you find at the airport.

The result: A couple of hours in an airport terminal can easily turn into a couple of thousand extra calories in your diet. For instance, munch a Classic Cinnabon while you're waiting at the gate and you've ingested 700 calories. A Starbucks blueberry crumb cake? Another 800 calories. Worst of all, those high-sugar, high-carbohydrate foods are the least satisfying when it comes to reducing your hunger—and the best at spiking blood levels of insulin, a hormone that stimulates fat storage.

Solve the problem: Pack more than your clothes "These days, the food you put in your carry-on bag is every bit as vital as the clothes you put in your suitcase," says Pamela Peeke, M.D., Ph.D., author of Fight Fat after Forty.

So pack travel-friendly foods like snack packs of StarKist Tuna Salad and Crackers, beef jerky, and low-calorie meal-replacement bars, powders, and ready-to-drink shakes like Meso-Tech (muscletech.com). But don't buy just any energy bar. "Instead of your typical carbohydrate-heavy endurance bar or snack, look for one that provides a minimum of 20 grams (g) of protein. It'll be more satisfying," says Dr. Peeke.

quicklist: 2 category:Avoid Weight Gain While Travelingtitle:The Flight Makes You a Blimpurl:text:It's no secret that airplane air is drier than George Hamilton's skin. (With a relative humidity of less than 10 percent, the cabin is twice as arid as the Sahara Desert.) But most travelers don't realize that breathing dry air can turn you into a blimp. "Dehydration due to airline air is a major cause of fatigue, and fatigue gives you a reason to eat," says Dr. Peeke.

Solve the problem: Start drinking and flying Keep your appetite in check with a solid liquidation plan. Drink 8 ounces of water before your flight. More important, bring one 16-ounce bottle of water for every 2 hours you'll be in the air, and down it all before you land.

As for airline food, follow this three-step process when you can: Pass on any food with "pas" in its name—pasta and pastries, for instance; make sure a protein dish (chicken, beef, or fish) is your main entree; and request seconds of any fresh vegetables they serve.

Snacks? Ask for nuts or fruit instead of pretzels and chips. And choose 1 percent milk as your beverage of choice (other than water). Its perfect combination of protein (8 g), carbohydrates (11 g), and fat (2 g) will fill you up and keep you that way better than nearly any other snack.

quicklist: 3category:Avoid Weight Gain While Travelingtitle:Working Out is Hard Workurl:text:At home, fitting in your workout is simple—it's a regular part of that monotonous, my-soul-is-dying rut you call a life. But things are less predictable on the road, and missing a workout can make your belt feel tighter. A review board for the American College of Sports and Medicine found that, on average, men need to exercise at least 200 minutes a week just to maintain their weight.

Solve the problem: Schedule your workout times in advance. That way, the time slot will already be filled when you're invited to an impromptu dinner. Just politely decline, guilt-free, citing a prior engagement.Or try this strategy: "Hire a personal trainer," suggests Ron Rosell, owner of Fit for Business, an online firm specializing in athletic services for business travelers. Not only will you be less likely to blow off the workout, but chances are you'll learn a new workout technique, training philosophy, or cool abs exercise.

If you're staying in an upscale hotel, call the concierge and ask him to contact a trainer for you. Or you can use Sweatime, a service provided by Fit for Business (fitforbusiness.com) that takes care of the scheduling and billing arrangements for you.

quicklist: 4category:Avoid Weight Gain While Travelingtitle:The Hotel "Gym" Is a Jokeurl:text:Many business travelers say it's nearly impossible to find a hotel with a decent gym. Too often, the "state-of-the-art exercise facility" the brochure crows about is a supply closet with a 15-year-old NordicTrack.

Solve the problem: Make reservations without reservation Lack of decent workout space might be the most common travel problem, but it's one of the easiest to solve. Try these tips:

Book the right hotel. Visit fitforbusiness.com. The site rates the top hotel workout facilities in 280 cities around the world and provides a list of hotels that offer free access to local health clubs.

Try this Hotel Room Workout you can do with your carry-on luggage!

Find a gym nearby. Use the Men's Health Gym Finder to locate fitness clubs, health centers, gyms, and sports groups wherever you are traveling.

If all else fails, swim. Even if the hotel pool isn't big enough for laps, just tread water for 14 minutes. Research shows that's enough activity for a 180-pound man to burn 200 calories.

quicklist:5category:Avoid Weight Gain While Travelingtitle:Booze? You Loseurl:text:Frequent business travel can drive a man to drink—especially if he's on an expense account. That's okay occasionally, but if you make heavy drinking a nightly habit, you'll max out your pants faster than you do the company credit card. "Besides being packed with extra calories, alcohol compromises your willpower. So you're less likely to stick to your eating plan," says Althea Zancosky, R.D., an American Dietetic Association spokeswoman in Philadelphia.

Indeed, toss down four or five drinks and you're logging the caloric equivalent of a slice of cheesecake and an 8-ounce sirloin. Worse, you'll be more likely to order the cheesecake.

Solve the problem: Put a governor on your alcohol intake—and your appetite Remember, you're on business, not vacation, so drink as you would at home. When you're out with clients or business associates, make friends with Tom Collins and Bloody Mary. Each has fewer than 130 calories.

Take control of your food intake by ordering lean meats—chicken, fish, steaks with "loin" in the name. They're rich in protein, which makes you feel full while you're eating. And they're not easily upsized. Round out your meal with a house salad and a side of vegetables.

quicklist:6category:Avoid Weight Gain While Travelingtitle:Minibars Create a Mega-Youurl:text:Hotels may be the worst diet trap since Thomas Jefferson introduced french fries to the American colonies in the late 1700s. Room service offers high-calorie, restaurant-quality food delivered straight to your door and charged to your room, no cash needed. And the minibar isn't an amenity, or a "bar" at all.

It's an evil little fat-making refrigerator with prices that make the $1.25-per-local-call charge seem cheap. Solve the problem: Sabotage the system. Make room service and that damnable fridge work for you, instead of against you.

Don't open the room-service menu. "You're more likely to eat what you should if you're not sidetracked by a slew of exotic choices," says Elizabeth Somer, R.D., author of Food and Mood. Instead, simply order a grilled chicken breast, salmon steak, or sirloin with a side of steamed vegetables. "They'll be happy to make it for you."

Make a preemptive order. Once you've settled in, place an order for a plain turkey sandwich, no chips, with the mayonnaise on the side. Then tuck it away in the refrigerator in case you feel the need to feed later that night (or don't have time to stop for breakfast the next morning).

Create your own minibar. Ask the concierge for directions to the nearest convenience store and pick up easy-to-eat-foods like yogurt, fruit, and lunchmeat. When you shop for your own snacks, you'll be more likely to choose them over the ones supplied by the hotel.

On Gaining Weight on the Road

09/19/2016 by Kristin Addis 41 Comments

I’ve started writing this post then stopped and tucked it away several times. I’ve thought about deleting it completely because it’s a topic that is not only super subjective, but also pretty sensitive not just for me, but for lots of people.

I write about personal stuff all the time on here but this is not just my feelings, it’s about disliking the girl I see in the mirror when she looks back at me and honestly that’s a tough one to swallow and especially to talk about at all. I know that some people will wonder why I’m complaining, and others might be struggling with the same thing. So I’m posting it for all of us, because sometimes knowing that you’re not struggling alone is the best way to move forward.

Traveling tends to make me gain weight, and though it’s been a struggle since day one, it’s a big struggle lately.

My weight tends to yo-yo. When I’m in one place, I’m laser focused on exercising and eating properly. When I’m on the move, it gets tough to stay so healthy.

When I was only finding super hearty food in Austria , Finland , and Patagonia for four months straight, it was pretty much impossible. Lucky for me those are cold places where I was wearing baggy clothing. It was hard to tell.

But then, I came back to spring in Europe and impending bikini season and my self confidence fell. It’s been a journey since then:

What I started with

I was a chubby kid when I was younger. I used to snack (and snack, and snack) all afternoon long after school. It didn’t matter that most of what was in my fridge at home was healthy, because at that volume the weight was bound to pile on.

As though some kind of “get out of obesity free” ticket came my way, I grew 6 inches in one year when I was 12 and went from a chubby kid to a really lanky and skinny teen. For the majority of my life since then I stayed active and watched my diet. It was easy back when I had a routine and even though I weighed about 130 pounds at 5’8, I wasn’t ever happy.

Back then I’d look in the mirror and see someone looking back at me who didn’t have a six-pack. I never had the exactly what I wanted. I never felt like I was fit enough. It didn’t matter how I actually looked, because I just didn’t see it. I saw everything that was wrong.

Now I look back at photos of myself from back then and I’m like, what the shit was I so worried about? 

I did look good. Why didn’t I let myself enjoy it? Because I didn’t look like the girls in the magazines? My god, they don’t even look like that either without epic lighting, and editing after!

Fashion magazines are total dicks, aren’t they?

Unrealistic expectations + travel

Over the past few years, my weight has been subject to yo-yos when I have times that I’m stationary for a month or so, and times when I’m moving around constantly. I’ve never figured out how to stay fit if on the move. Even if I’m hiking, which I do all the time, it’s not enough to offset the food I’m eating. I’ve never been the type who can just look good without continuous exercise routines and hiking every two weeks while eating steak all the time will not cut it.

I tried traveling with a yoga mat for a while and committing to working out every other day, but I was staying in cheap dorms with fans in countries with 90-degree heat and humidity to match so that died out quickly. When Cebu Pacific airlines lost my yoga mat 2 months in that put the final nail in the coffin.

I googled ‘gaining weight abroad travel blog’ hoping for some solidarity and most of what I saw was blogs proclaiming that you won’t gain weight abroad. I saw 9 reasons why I’d lose weight (um, no), how losing weight was a perk of long-term traveling (nope!), and how someone else lost 25 pounds.

What I was reading made me feel like a fat failure, except for a brave one by Alex in Wanderland , thanks girl.

Maybe that’s the case if you didn’t work out a bunch at home and eat kale smoothies for lunch but that’s what I did back when I was a full-time Californian. I really had to work for it. When I was in the rural parts of Argentina and Chile, by comparison, I could only find empanadas, steak, sandwiches made with cheese and white bread, ice cream, fries, and hardly any vegetables.

For someone who is on the road almost all the time and in really small and rural towns, you often simply have to take what you can get.

Reaching my heaviest weight and making changes

It hit me when the jeans that were always too big for me were suddenly a struggle to zip up. I found myself getting depressed about it constantly. I didn’t want to look in the mirror and almost every time I saw a photo of myself, I hated the way it looked.

What do people think when they see me? Do they think I’m overweight? Will my friends at home notice? They all still look so good. Will I look like the whale of the group now?

Then I realized that if I didn’t change the way I saw myself I might not bounce back. I needed to confidently start working out and eating healthier. I had to get that self-love back and be my own cheerleader.

I also came to realize that pretty much everyone has issues with this. I don’t know anyone who looks in the mirror and really thinks perfection is staring back at them. There’s always some kind of struggle. Five more pounds, a more defined core, a smaller nose, the list goes on.

The most important thing is to love the positive things, and work on what is within my control, and that’s my own health and well-being. I want to be strong. I want to be healthy, and I want to be appreciative of what I do have instead of focusing on what I don’t have. I might not be exactly where I want to be right at this moment, but I’m on my way. About half-way, to be exact, after reuniting with vegetables and Pilates again.

Have you ever felt this way, too?

About Kristin Addis

Kristin Addis is the founder and CEO of Be My Travel Muse, a resource for female travelers all around the world since 2012. She's traveled solo to over 65 countries and has brought over 150 women on her all-female adventure tours from Botswana to the Alaskan tundra.

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Kiara Gallop says

09/19/2016 at 9:37 am

Where did that myth come from that you’ll lose weight when you’re travelling long-term? It’s one that I believed when I first hit the road for an extended amount of time, but it’s simply not true!

So yes, I think you’ve raised an issue that a lot of us struggle with.

I’m still a little perplexed by how walking pretty much every day for long periods of time (apart from travel days) and doing regular hikes can cause me to put on weight when compared to sitting in an office for 8 hours a day 5 days a week at home. However I’ve come to the same conclusion as you – it’s what you eat rather than how much of it you’re eating.

And I also think that when you travel long-term and are constantly moving, you eat at odd times and don’t have a regular meal pattern, which messes up your metabolism unfortunately :-/

Kristin says

09/19/2016 at 6:34 pm

When I’m really careful and only ordering what I know is healthy I’m OK. it’s easier in places like Vietnam or Thailand where there are plenty of healthy and easy options. All that rich food that I had in Europe and Patagonia was just too much, though!

It’s definitely up to me to get up, go to the gym, drink less, look into which food options are better for me, and to eat wayyyy fewer carbs. If I really did all that, I would be fine. I guess it’s about the discipline too!

Brianna says

09/19/2016 at 4:33 pm

The timing on this post could seriously not be any better. I leave for Australia in three days and as I pack, I can’t help but feeling very blurgh about my wardrobe and the way I look in it. I’m going to be seeing friends I haven’t seen in almost 10 years and for some reason, I’m super concerned about how I look for this trip. I just figure once I get on that plane, the travels will be distracting enough for me not to be concerned 😛

09/19/2016 at 6:02 pm

Once I was complaining about gaining weight when I travel and one of the girls I was sitting with said, in a very satisfied way, “it’s worth it,” which made me realize she’s right 🙂

09/20/2016 at 4:03 am

Thank you so much for posting this! To be quite honest, every time I’ve seen your pictures I’ve sorta secretly hope that I would look more like you, so it is surprising that you feel that way. However, everyone has their own ideal of what they want to look like – that’s why I kinda hate it that if you complain about your weight or the way your body looks, you’ll always have some friend interrupt you with: “But you look great! Even if you are insecure about __, no one even notices!” Well, that’s not the point. I don’t care what others think of me, I just want myself to be happy with the way I look. I admit I’ve been putting a lot more pressure on myself lately. Travelling in SE Asia was terrible since you see so many other girls that look great without makeup and hair messy, or girls with bikini bodies so much better than yours. But you are right, it’s all about working towards that goal and loving where you are now. Thanks again for posting this, it’s an important thing to talk about.

09/20/2016 at 6:48 am

Aw, it’s much better to look like you! You’re right that everyone has their own ideal, and mine is unrealistic considering what I’m looking at is airbrushed models, but publishing this and seeing that so many other people struggle too really did help. I hope it helps you too!

09/20/2016 at 4:06 am

I don’t even fight it anymore – I always gain weight when I stay in a new country and then I lose it again when I head home. I even managed to gain weight while walking the Camino de Santiago for 35 days straight 🙂 It’s a constant yo yo and not even my scale knows what I am supposed to weigh anymore!

Huge thanks to say this out loud. I think all the pictures of pretty girls on the road with their perfect bikini bodies laying on the beach make the rest of us insecure every once in a while 😉

09/20/2016 at 6:46 am

wow so many people are saying that they gain weight when hiking! How is that even possible? Maybe our bodies go into fat storage mode from all of the exercise? I did notice that my legs got super muscular though which I really dig 🙂

09/20/2016 at 10:43 am

Kristin, I’m not a full-time traveler but I do go on a lot of hiking trips where yep – weight gain happens (don’t even get me started about European hut to hut hikes)… even at home when we hike for 5-7 days straight in the wilderness eating dehydrated food. I notice it revs the metabolism to such a degree that you eat like a damn horse afterward. For too long! So, avid traveler, hiker, backpacker who will never be skinny. Luckily at my age I am okay with that and just work hard to balance it all and maintain a healthy body that will and does fluctuate. Thanks for the post, you know we ALL can relate to it!! Keep up the great blog : )

09/20/2016 at 1:49 pm

Thanks Marg! It’s crazy that almost everyone who does long hikes has commented here that they don’t lose weight on them. How insane that walking for 20-30 miles up mountains doesn’t make me a twig after. Does make my muscles bigger and more defined though, which I love. Plus, the experience is the reward.

Isabelle says

09/20/2016 at 4:15 am

I hear you – and thanks for bringing that topic up. I gained weight on my first South American trip – climbing volcanoes on one side and hiking but on the other: eating avocados at least once a week, trying all the food and the *evil* candies and sodas. Winter in Patagonia didn’t help 🙂 It wasn’t fun but it all went away as soon as I had returned home. A few years later as I was starting my year long RTW I had learned my lesson – try to keep away from sodas (luckily I don’t like alcohol!) and fast food etc. Not always easy but I did well in the end and I was happy with myself. And pretty sure carrying a heavy backpack and a few extra bags for miles sometimes did help. Exploring cities on foot helped too, also staying in hostels with a pool and taking the opportunity to go for a swim and other little everyday ‘habits’ that I had picked up but can’t remember now. But it can be a hard task and I have met many other girls and guys who were struggling with it. We are not alone 🙂

I was able to drop a lot of the weight when I came home too, so that’s good! I never liked soda but I do love beer and wine so we are probably evening out there!

Avocados aren’t something I’ll give up, though. I’ll find a way to have that green mayo in my life 🙂

09/20/2016 at 6:24 am

I may be sitting in a cube instead of on the road, but the struggle is real for all of us. I’m sure you’ll figure out a strategy that works for you. For what it’s worth I think you look gorgeous, and not because of clever photo angles!

09/20/2016 at 6:43 am

Thank you so much, and I’m glad I posted this after all. It’s nice to know we’re not alone and that we pretty much all feel this way.

Cliodhna says

09/20/2016 at 6:28 am

Lovely, honest post. I have travelled with a friend who is very concerned with gaining weight and my attitude is always, I’d rather go home carrying a few extra pounds than miss out on an amazing local delicacy. That being sad it’s still a mystery to me how hiking, walking and exploring isn’t enough to counteract a few heavy meals but I suppose the lack of routine probably contributes to the body holding onto some extra weight. Either way, it’s a sacrifice worth making in my opinion!

It’s a mystery to me too! Then again my hiking food is usually high in fat, salt, and carbs so that I can keep going. It’s fuel. I never eat like that in normal, regular life so that’s definitely not helping.

09/20/2016 at 6:34 am

In recent years, I haven’t traveled for more than a few weeks at a time, so I can’t really tell if I put on loads of weight. When I did a study abroad summer in China, however, I put on a lot of weight. So much so, that my sister commented that she was “scared” for me…

In any case, I think I’m very much like you, as you mentioned in a comment, if I don’t have too many carbs I’m usually ok. I’ve also figured out that I have some food intolerances that came about after a year of taking a few different courses of antibiotics. I’m super careful about food now, and it hasn’t been too much of an issue in shorter travels. I’m going to Australia for at least 3 weeks later this year, though, so we’ll see how I fare then!

09/20/2016 at 6:42 am

You’ll be able to find salads and grilled meats (if you eat meat) in Australia so you shouldn’t have too much trouble there. Another big thing for me is the sugar. It’s hiding everywhere!

Kaleena's Kaleidoscope says

09/20/2016 at 7:36 am

Oh my gosh, girl you are so not alone! I just got back from 18 months of traveling and I am not exaggerating when I say I LITERALLY DON’T FIT IN MY PANTS. Like not even close, thank god I live in SB where it’s always warm because dresses have been my only option. Everyone always talks about losing weight on the road so when I gained 20lbs in the last 6 months I was SO ashamed. Some people are lucky and gifted with high metabolisms whereas I just have to look at a cookie and my hips expand. Now that I’m back I’ve been really depressed and struggling with what I see in the mirror but I’ve been working hard to get back on track (it gets a lot harder post-30, I’m realizing though!). But when I think back on all the amazing foods I tried, fun times drinking wine with friends, and lazy days on beaches I would honestly do it all again! All I can say is be kind and forgiving to yourself in the process and know that you’re not alone. Xo

09/20/2016 at 1:51 pm

What helped me drop about 10 pounds was cutting carbs. I never did that in life before and it made such a big difference! When I’m mostly eating plants (but enough so that I’m not hungry because I’m not down with that), I am able to drop it much more quickly. It also helps that I really like Pilates and spin class. I guess it’s all about just finding the things you enjoy that can help you burn the weight. I was about 20lbs over too and I was like, HOW DID THIS HAPPEN. But traveling was worth it!

09/20/2016 at 7:42 am

I can very much relate to this. Before I started travelling, I was about just 100 lbs. The first travel I had been was in Japan for a 3-week camp. With almost everyday you have “buffet” serving, all the hiking and moving activities was not enough to burn my excess food intake! I came home 5 lbs heavier. Since then, My weight did not go back to 100 lbs.

With the new environment, new food, how can one not be excited to explore the different taste of a new place has to offer?

I became my biggest after a three week holiday in Europe! I think I weigh 120 lbs something… I was afraid to weigh myself and just relied to how my friends reacted seeing me… “You gained weight!”

Those reactions don’t anymore bother me as I now have a trick to not receive those reactions again. A month or two before travelling, I do my best to lose about 5 lbs or more through diet and exercise. So when i travel, i can taste all the food a place can offer knowing that if I gain that extra pounds, it’s not that obvious.

09/20/2016 at 1:52 pm

That’s a good idea – go into it with a little bit of room to gain 🙂

09/20/2016 at 3:19 pm

The timing for this post is just perfect. I just finished a 7 months travel through Malaysia and Indonesia and I’m now in New Zeland. Before I left home, I was a gym rat, a runner and was exercising at least 5 times a week, stick to a really healthy diet and had my comfortable weight. Then I left to humid, tropical weather where running was simply not possible for me (tried it several times but I can’t stand the heat and the humidity) and for the first time in my life working out was not a priority anymore. I’m a foodie, so I tried almost all the national vegetarian specialities without regreting. I did hikes and jungle treks, I’m used to walk a lot to discover places, in Java I walked 21 km to the other city, I’m a scuba diver but even during my divemaster course where I did 3 to 4 dives a day I could not prevent from putting on weight – and I still ate healthy and did chose the healthy options but well, I realised that I just have to exercise as before to keep my weight down which was not possible (this is not an excuse, after 3 dives I don’t have the energy to go to the gym afterwards) when I travel. So the result are 6 kg more on the scale. And no, it’s not the end of the world. I started running again (at the moment only 5 km but every run I improve my time), I start running with a runner group here and my Plan is hitting the gym if I have the occasion. Since the age of 16 I fight my body with exercising and strict eating habits. During my travel I learned to be more relaxed about my body, I’m far away from saying that I feel comfortable right now but hey, I don’t regret the awesome and delicious food I had, the shared meals with the Indonesian families, the cakes for breaking fasting with friends during Ramadan,…. I know how to get back in shape but I decided not to stress about it. I’m not overweight not would people me consider fat (but I feel like that). And I think it’s more Important to Enjoy life and our travels instead of counting calories and worrying about our figure. I completely feel with you and right now I would not Show up in a Bikini. I thank you very much for the post, I wondered if I was the only one struggling with that. And I don’t know where the statement that actually say you lose weight when you travel comes from ?

I love your blog and your articles. I wish you an awesome time.

09/21/2016 at 6:03 am

I felt like you were describing me when you talked about how much you exercised at home and what you’ve been able to do abroad. I couldn’t deal with the heat and humidity either and it still would keep me from working out. I don’t regret the great experiences I’ve been able to have that revolved around food, either, and it helps to know that others have similar struggles.

Stephanie Craig says

09/21/2016 at 5:30 am

I think this is a great topic. Thanks for sharing! As a plus-size travel blogger, I find that the body types of most of the well known female travel writers are a little intimidating. It’s nice to know that everyone can have insecurities about this stuff.

09/29/2016 at 11:18 pm

Yes this article is perfect! I love that you write about stuff like this. I think honestly most women struggle with weight and body image issues, but think they’re alone because nobody else talks about it. I personally have previously had nagging thoughts about how your body looked way better than mine! So I guess everything is subjective.

Kates McAllister says

10/15/2016 at 9:53 pm

Hi, Kristin Thank you for your post. I’m just wondering how do you maintain your weight when you are not traveling? Actually, when I’m travelling, I usually maintain a healthy rhythm by exercising in doors. I think you should try Insanity Asylum or the normal Insanity or Focus T25 if you want an exercise that is that not that intense, It’s more on cardio and strengthening your core have you tried that exercise already?

10/16/2016 at 1:18 am

I do pilates and spin classes at home. I just love that combo

Tonia Turigliatto says

03/01/2017 at 9:40 am

Hi Kristin, I’ve been following your blog for the past year and absolutely love your content. I’ve found your lifestyle so inspiring that I signed up with Superstar Blogging to launch my own travel blog (Wanderlust Coach) to marry my Lifestyle Coaching business with my passion for travel!

I found this article to hit home for me in a big way. Although I haven’t been on the move traveling and dealing with finding healthy food options like you have, I’m also the heaviest I’ve been in years and feel how it mentally takes a toll on your self-esteem and perception of yourself when you look in the mirror.

I’ve had eating habit issues since high school and although I no longer suffer from the bulimic mindset. I still am struggling with getting myself motivated to get back into a regular workout routine, even though I’ve made some progress since moving to Seattle this year. I agree with you that it takes constant mental check-ins with yourself when you’re in the thick of it to realize yes, you are beautiful and everything starts with self-love. I just wanted to say thank you for showing up honestly and vulnerably the way you have, it does mean a lot to know you aren’t alone.

Much love <3 T

03/01/2017 at 10:52 pm

Thanks so much for being vulnerable as well! It does really help to know that you’re not alone, and it also helps me tremendously once I get into a routine. If I’m getting endorphins, seeing results, and doing workouts I really enjoy, it’s easy. It’s just making the decision to do it that can be difficult. But yes, it starts with self-love

Jackie says

04/25/2017 at 8:31 am

Thank you for writing about this and being real! It’s nice to see that someone had the same struggles that I’ve had!

04/25/2017 at 1:51 pm

I’m glad you connected with it!

Los Arina says

08/09/2017 at 5:57 pm

Thank you for your honesty! This was a great read, and as you pointed out, relatively uncharted territory. I’ve found that one of the biggest drawbacks of budget travel can be food choices.. my sister and I spent 3 months in South America (the Andes) with a minimal budget. 9 times out of 10 dinner was chicken and chips (fries).! there were gorgeous healthier options in many places but we had priced ourselves out. lesson learned.. just because you “can” get by on a certain budget… doesn’t mean it’s going to be a healthy experience!

And definitely hiking food is always so salty and fatty! love me some trail mix! 🙂

08/09/2017 at 9:28 pm

I can probably also blame all of the snickers and ice cream I indulged in, but yes, healthier is sometimes harder on the road when you are on a budget.

Sylvie says

05/03/2019 at 11:34 am

So true about the food in Chile and Argentina! I experienced the same thing. It was a real struggle.

05/05/2019 at 12:17 pm

So many carbs!

Alison says

09/22/2019 at 11:33 am

Have I ever felt this way? Oh only all my life since I hit puberty, and I’m now 69! And yeah fashion magazines are total dicks. I too found the diet in Patagonia difficult. SE Asia was the best for me – lots of veggies. Central China really difficult because they put chilli in everything. Thank you for sharing this. I never would have thought you would have had this issue. You seem so on top of everything. Keeping a good diet, staying healthy, and exercise while on the road is really difficult. In our 60’s/70’s we were completely nomadic for nearly 6 years and like you it was much easier when we stopped in a place and led a kind of normal life for a few months. Being on the road there’s never any routine and finding the right food can be really difficult as you know. One night in China dinner was battered deep-fried potato! Which just about says it all I think.

09/22/2019 at 8:33 pm

Southeast Asia is so easy for healthy food! But change up the environment and it can get so hard – I hear you! I still struggle unless I’m in one place or on an active trip, but the traveling is worth it too.

Penney says

01/03/2021 at 11:07 am

This sounds awfully familiar. I never respond on people’s blogs but this totally resonates with me. I have this thing of getting super crazy in shape before I go on a solo trip finally reach my goal before the flight. Have the best time in remote places but yeah you can’t always choose what you eat and they don’t have the right foods in supermarkets wherever you are in the world. Most of the time it’s even hard to find some sort of supermarket. So you eat what’s there and think well we will check what’s the damage when I get home. And yes back at your old weight again. It’s so stupid to put yourself under so much pressure to look a certain way. I think during trips enjoy in moderation and watch the alcohol. You can’t be picky specially not when you are sharing a meal with others. You can only keep control when you are on your own. I’ve started with adding protein to my diet and less carbs and it’s working very well to stay in balance:) but I know once restrictions are gone and it’s time to travel again I’ll just enjoy.

I was in New Zealand until last July so glad it was winter and I could cover myself up in lots of layers cause I gained those lockdown corona kilos ? then came back home to the Netherlands where we had summer and I thought shiiiiit. No time to get that summer bod ready now haha.

01/04/2021 at 9:47 am

Yep that’s 100% my experience too, and it’s so sad because almost every woman I know puts this pressure on herself. I’m so glad that there’s more body positivity now, and that brands are becoming more inclusive, because we did NOT grow up with that, we grew up looking at super skinny, airbrushed models. Ugh.

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10 Tips for NOT Gaining Weight While Traveling

Home » Spa & Health » 10 Tips for NOT Gaining Weight While Traveling

When you’re traveling, it’s almost inevitable that things will go wrong. Delayed flights, lost luggage, missed reservations, the list can go on and on.  And unfortunately, a lot of it is completely out of your control.  However, as the saying goes  “there is one thing that is in your control and that is how you feel.” I want to share tips for not gaining weight while traveling as I know it’s something many people worry about.

Flying and traveling can take a heavy toll on your body and eating more while you travel can be a way to explore but through many trials and error, we have formulated this list of easy peasy ways to stay healthy and energized when on the road:

10 Tips for Not Gaining Weight While Traveling

1). Bring your OWN food for the flight: Plane food is the worst.  High in sugar, salt and laden with preservatives. You will be bloated, uncomfortable and sluggish.  Some of our favorite snacks to prepare for flights are:

• home-made trail mixes with almonds
• dried cranberries and cacao nibs
• bananas & apples
• travel size Justin’s nut butters
• air popped popcorn (with no added salt!)
• Kind bars (fave!)
• herbal tea bags.

2). Book a kitchen equipped accommodation: We love staying at hostels for many reasons. Aside from the cheap prices and social aspect, we love that the majority of hostels around the world have fully equipped kitchens that allow you to prepare at least ONE healthy, home-made meal while you’re on the road.

Preparing your own meals ensures you know what exactly you’re putting into your body and therefore, forgoing the added salt, oil and sugar. Bleh! Plus, it helps makes friends because most likely, other travelers are making their own food as well. It’s a huge penny + calorie saver!

3). Move it! Walk…everywhere.  If not for those extra calories you’ll burn, walk because you’ll see more. Much more. You’ll see the faces of locals and understand them more.  You travel to explore, so explore on foot.

5). In addition to #2: Scope out supplies in the hostel kitchen. Typically, travelers leave behind supplies they can’t travel with like cooking oils, salt/pepper, tea, coffee grounds, etc.  Make due with what you find to save money and use it as incentive to forego another restaurant meal.

6). Farmers markets are your new best friend: They’re actually everywhere. Not only will it benefit your bod because you’re buying and eating locally grown produce, you’re supporting the locals and their businesses.  So to do the math, you’re 1. aware of what you’re putting into your body, 2. saving money and 3. supporting local families that work hard. Win, win and WIN!

7). Zip lock bags: Hard to believe, but they’re actually kind of hard to find abroad (Editor’s note: OMG I totally agree!).  And if you do find them, they’re super expensive.  So bring your own! They take up zero space and you’ll have used them all before you know it.  It makes a huge difference when trying to plan out your days meals.  When you’re on long bus rides cross-country, it’s typical that buses make pit stops at farmers markets for bathroom/food breaks.  This is your chance to stalk up on snacks and this is when you’re zip lock bags come in HUGE handy.

8). Be prepared!: Fail to prepare, prepare to fail.  We’ve all heard it (and often roll our eyes in response) but it is sooo true.  Traveling brings out the spontaneity in all of us and we want to get crazy and be fun and yadda-yadda-yadda (we’re guilty of this too) but there’s one area we like to prepare in advance and that’s our meals.  Plan out your day and have a few snacks on hand when desperate times call.  If you’re truly spontaneous on your trip, you sometimes may end up lost, having missed the last bus back to your hostel and without proper food near by (this may have happened to us before so we’ve learned our lesson!).  No one likes a hangry traveler ;)

9). Research surrounding hikes in the area: Travel the road least expected. There isn’t much else to say about this.  Let yourself be surprised when you explore off the beaten path. You never know what you may come across.

10). SLEEP (when you can!): We know, “So much to do, so little time,” “You can sleep when you’re home,” “No rest for the wicked.”  All sayings that contradict what I’m about to tell you.  But I can’t stress enough how good it feels when you’re up at dawn with the entire day is ahead of you. Now, after a full nights rest, you can finally say, “So much to do, with so much time.” ;)

Spicy Fried Quinoa Recipe

As we said in #2, booking a hostel that is kitchen equipped is crucial. We love cooking at least one home-made meal a day wherever we are.  We save money and we know what we are putting into our bodies.  When arriving to a new city, we typically head to the local farmers market or store and stock up on supplies.  Here is a look at our usual grocery list and our go-to meal that is perfect for lunch or dinner. Introducing what we like to call: Spicy veggie “fried” quinoa.

Ingredients:

• Black quinoa
• Cage-free eggs
• Sriracha – Sriracha will give you the spice without the bloat :)

Directions:

Lightly sauté the chopped veggies with olive oil (we have found olive oil in every hostel we’ve stayed at – leftover from previous travelers).  Add the lentils and quinoa (already cooked) and mix on medium/low heat. Crack two eggs and mix all the ingredients until cooked.  Serve and top with sriracha!

This 10 minute recipe is packed with protein to keep you full and energized for whatever adventures come your way.  It’s easy, healthy and possible to make for a big batch to share with fellow backpackers.

Read more tips for girls traveling here: Where I shop for travel clothes 17 beauty packing hacks The best travel pillow

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19 Comments

All good tips for travelers. Let me add one from my side.. ” Go Slow on desserts and drinks” as it is so easy to succumb to the mouthwatering sweets around you ( specially in India) as well as go for another round of drinks at the bar.

Totally agree! Except I bring a tupperware instead of ziplock bags–easier to re-use!

I love staying places where you can cook for exactly this reason. It’s nice to go out to try the local foods, but when you’re out for every meal it can be hard to order the way you’d normally eat.

Thanks for the tips!

Thanks for sharing. I don’t know why but I hadn’t really thought about farmers markets when I travel. I go to them all the time at home (we have 50 a week in my area). I will have to keep an eye out on my next trip. I also agree with the plastic bags, I am so thankful I brought a handful to Puerto Rico last fall and they were priceless.

Great tips! Walking is definitely key for me. If it weren’t for walking it’d be disastrous. Too much delicious food and zero will power are not a good combo. Gonna have to remember to take plane food next time, that’s a great idea!

Walking is the most important one for me! I love to walk everywhere I go when travelling, so it means I can afford to treat myself to a meal out in the evening or grab a waffle from a food cart on the street. I think you have to apply the same balance you do to your every day life when travelling.

Some great tips! It is very difficult to eat healthy while traveling in Brazil because the food is amazing everywhere we go! We have been pretty terrible at watching the calories while traveling but we are finally starting to get into the swing of things and we are figuring it out. We make great use of the zip lock bags– and since you are correct– they are difficult to find overseas, we wash and reuse them. We also use tuppaware. When traveling by car we always pack a cooler with healthy snacks, drinks, and something with caffeine for the long drive. Airbnb also has a great list of places you can stay in Brazil with kitchens and some even have huge BBQ areas. It’s really nice to sit outside at the end of a long travel day and enjoy something we grilled as the sun sets! Thanks again for all of the great tips. I also loved the recipe and will have to try it sometime soon. Cheers! Elizabeth

Finding a local yoga or exercise class can also be really fun, as well as good for you. In places as diverse as Istanbul and Costa Rica I’ve gone to the local yoga studios. In Costa Rica I was treated to an outside studio from where I could hear the birds and look into the jungle! Also, other outdoor activities like swimming, kayaking etc when the environment permits are great ways to have fun and stay healthy.

YES to the yoga, especially in Costa Rica!! I did it everyday, and it’s so great for helping with stress and digestion issues (in addition to being a wonderful, relaxing workout)

This is just what I needed. It is so tempting to just eat eat eat when you go travelling. And I’ve got zero self control! :D

Great tips! I actually find that I naturally lose weight when I go traveling long-term. I think just because I drink loads of water, and am always walking around and exploring. I definitely do need to start hiking more often though!

Hmmm that Quinoa recipe looks really yummy! And I can’t agree enough about the walking everywhere – I remember how much weight I put on while I was travelling in Indonesia, and when I look back, I can’t believe how lazy I was on that trip. Walking a couple of blocks instead of taking a rickshaw would have made a difference, I believe.

Great post. We love finding out what the locals do to be active and stay in shape and follow their lead. Hiking is another favorite to keeping healthy!!

Nice tips! Walking has always been the one I rely on. Sometimes it’s not the easiest thing to go out of your way to find healthy eating spots. But to walk, we can all do it anytime.

This blog is wow. Thanks for posting this.

Nature is really breathtaking. And relaxing.

Walking is the number one for me. I’m a sucker when it comes to eating and traveling, I just love trying everything. Although when you stay in a place long enough, the cooking and preparing does come very important… and helps save money as well.

Does anyone else lose a ton of weight when they travel no matter how they eat? In easy case, I love this article! I don’t care about my weight so much as staying healthy and fit, and it’s easy to feel gross after getting caught up in the crazy drinking that’s often a part of backpacking

i wish i was that lucky! i used to lose weight when i backpacked hopping around a lot, but now that i travel slow on more of a budget i eat more haha

Good tips Rachel. Healthy too! I have to confess that I tend to forget about food when I put it in the freezer. LOL!

I am a very old hippie who still loves traveling and just found your blog yesterday. It has helped us by connecting me to nextvacay.com and in the resource section, travel insurance. It is difficult to get insurance when you are over 70 and don’t need everything. Your tip about World Nomads led me to Trip Assure so thank you so much.

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• Jul 21, 2023

Managing Post-Vacation Water Retention: Nutrition and Supplements Guide

Updated: Feb 10

Understanding Water Weight Gain During Travel and Strategies to Regain Balance After Vacation

Vacations are a time to relax, indulge, and explore new places, often accompanied by changes in diet, activity levels, and routine. While these experiences are enjoyable, they can sometimes lead to water retention, causing bloating and discomfort. In this article, we will explore why we often gain water weight while traveling and provide effective strategies to lower water retention and restore balance after your vacation.

Why Do We Gain Water Weight While Traveling?

Several factors contribute to water retention during travel:

Sodium-rich Foods: When traveling, we often indulge in restaurant meals and processed snacks, which tend to be high in sodium. Excess sodium can disrupt fluid balance, leading to water retention.

Dehydration: Traveling, especially by air, can cause dehydration due to the dry cabin air and limited access to water. In response, the body retains water, leading to bloating.

Inactivity: Long hours of sitting during flights or road trips can hinder blood circulation and lymphatic flow, contributing to water retention in the extremities.

Alcohol and Caffeine: Vacation often involves socializing and sipping on alcoholic or caffeinated beverages, both of which can dehydrate the body and exacerbate water retention.

Changes in Routine: A shift in routine can disrupt the body's natural rhythms, affecting hormone levels and contributing to fluid retention.

Lowering Water Weight After Vacation

After returning from vacation, you can take proactive steps to reduce water retention and regain balance:

1. Rehydrate: Start by hydrating your body adequately. Drink plenty of water throughout the day to flush out excess sodium and promote kidney function.

2. Gradually Reduce Sodium Intake: Gradually reduce your sodium intake, opting for whole, unprocessed foods and incorporating more fresh fruits and vegetables into your diet.

3. Balanced Nutrition: Focus on balanced meals that include potassium-rich foods (e.g., bananas, oranges, spinach) to counteract the effects of sodium and promote fluid balance.

4. Limit Alcohol and Caffeine: Cut back on alcohol and caffeinated beverages to prevent further dehydration and its impact on water retention.

5. Gentle Exercise: Engage in gentle exercises like walking, yoga, or swimming to improve circulation and stimulate lymphatic drainage, reducing water retention.

6. Elevate Your Legs: If you experience leg swelling, elevate your legs for short periods to encourage fluid movement back towards the heart.

Supplements for Water Retention

While adjusting your diet and lifestyle can significantly reduce water retention, some supplements may also aid in the process. However, it's crucial to consult with a healthcare professional before adding any supplements to your routine , as they may interact with medications or cause adverse effects.

1. Dandelion Root

Dandelion root is believed to have diuretic properties that can help with fluid retention. It has been used traditionally to promote urination and reduce bloating.

2. Magnesium

As mentioned earlier, magnesium can act as a mild diuretic. It also has numerous other health benefits, making it a valuable addition to your supplement regimen.

3. Vitamin B6

Vitamin B6 may assist in reducing water retention in some individuals. As with any supplement, it's essential to use it under the guidance of a healthcare professional.

4. Potassium

If your diet lacks potassium-rich foods, a potassium supplement might be considered under medical supervision to help balance sodium levels and reduce water retention.

5. Herbal Diuretics

Certain herbs like parsley, nettle, and hawthorn have diuretic effects and might aid in alleviating water retention. However, these should be used cautiously and with professional advice.

Gaining water weight during travel is a common occurrence due to dietary changes, dehydration, inactivity, and altered routines. However, by being mindful of your dietary choices, staying well-hydrated, and engaging in gentle exercises, you can effectively manage water retention and restore balance after your vacation. Consider incorporating natural diuretics or supplements after consulting with a healthcare professional for personalized guidance. Please book a FREE consultation if you are wondering how we can help you achieve your wellness goals!

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Remember, managing water retention after vacation is a gradual process. Be patient with your body as it adjusts back to your regular routine, and celebrate the positive steps you take towards reclaiming your well-being. By following these strategies, you can ensure a smoother transition and enjoy the post-vacation glow without the discomfort of water retention.

_____________

Jessica Mantell M.S., C.N.S., L.D.N.

CEO & Founder of NextGeneration Nutrition

NextGeneration Nutrition believes that better health should be accessible to everyone and that we all are able to improve our health through good nutrition, physical activity, and lifestyle change. We do not support setting shame-based goals but encourages embracing our bodies, genetics, and personality. Our philosophy is abandoning the “One Size Fits All” mentality to create a personalized wellness plan based on your biological makeup and your lifestyle.

For more information connect with us on Social Media or send us a message!

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• Bloating After Flying: What Causes Jet Belly & How to Prevent it

Crammed into a middle seat on a crowded plane for a long-haul flight might have you counting the minutes until landing. 

You should feel relieved once you’re on the ground, but for a lot of frequent travelers, more discomfort comes after the flight in the form of bloating.

Bloating after flying, also known as “jet belly” or “airplane belly”, is a common travel side effect, and most people might just try to stomach the discomfort from the added gas in your digestive system. 

But understanding why bloating after flying happens and the best ways to prevent it can save you that same discomfort on your next trip. 

We’ve outlined the science behind bloating, its effects on your overall health and even have some tips for preventing bloating after flying all together. 

Article Guide

• Why Does “Jet Belly” Happen?
• Effects of Bloating on Your Health

How to Prevent Bloating After Flying

Best ways to relieve jet belly, take the pressure off by understanding why your body bloats, why does “jet belly” happen .

From take-off to landing, your body is constantly trying to adjust to changes it experiences while flying.

One of the biggest changes your body is adjusting to is the shift in atmospheric pressure. 

As the plane rises and descends, the air pressure inside the main cabin increases or decreases accordingly. In the meantime, your body is doing all it can to equalize the pressure in the cabin with the air pressure inside your body. 

Do you ever feel your ears pop during takeoff and landing? That common sensation is the air within your ear canal adjusting to match the air pressure of the main cabin. 

The same thing is also happening within your digestive system, which is one of the main causes of travel bloat. 

The air that naturally gathers within your intestines is now increasing and decreasing to make up for the cabin air pressure that changes based on the plane’s altitude.

Your Digestive System Under Pressure

As it tries to keep up with the changing altitude, your digestive system is doing its best to adjust to the excess gas that is filling your intestines.

This excess gas builds up during takeoff and increases until the plane reaches its cruising altitude. At this point, your body has done what it can to equalize the pressure inside and outside of your body so you might not notice the symptoms of bloating right away, especially if you’re on a long-haul flight. 

But when it comes time to descend for landing, your digestive system is set to release the excess gas it’s built up . 

As the plane starts to get closer to landing, you might feel the need to pass gas or belch, which is your body’s way of trying to get rid of the air it’s been holding onto for the flight. 

Airplane belly happens when your body doesn’t release all of the excess gas it accumulated throughout the duration of the flight. So even though you’ve landed at your final destination, you might not feel as relieved as you would like to be. 

Effects of Bloating on Your Health 

Your digestive system is hard at work on your flight so it’s important to understand the stress that bloating after flying has on your overall health.

Because you have excess gas taking up room inside of your intestines, bloating can be uncomfortable and take the form of stomach pain and issues passing gas. You may feel discomfort and notice minor swelling in your abdomen area as well. 

Luckily jet belly shouldn’t last more than one week after you land and can be relieved using different techniques and by taking natural supplements.

Even though excess gas will build in your body during the flight as a natural reaction to atmospheric pressure, you can still prevent the bloating you experience after flying.

By taking the time before and during your flight to follow these tips, you can help prevent the effects of that atmospheric pressure change can have on your body. 

#1. Watch What You Eat and When You Eat it

Just like jumping into the pool only 30 minutes after eating, you don’t want to jump into a flight on a full stomach. 

Your body is already working overtime to keep your gas levels in balance, so eating a big meal that's tough to break down before your flight only adds more stress to your already busy digestive system. 

Try packing plenty of healthy snacks that are easy to digest. Munching on healthy snacks throughout the long flight can help give your digestive system the support it needs while it's busy adjusting to changing atmospheric pressure. 

Some easy to digest, whole-food snacks that we recommend include: 

• Yogurt with granola and chia seeds
• Apples and peanut butter for dipping
• Homemade salad with dark, leafy greens
• Humus and whole grain crackers
• Nuts and berries 

Pacing yourself as you eat small snacks while the plane is at cruising altitude will also help give your digestive system time to break down food naturally and without any added stress.

#2. Pack Probiotics and Natural Supplements

Packing natural digestive aids can help prevent the effects of bloating by giving your digestive system the boost it needs while it’s constantly adjusting to the cabin pressure. 

Probiotics are a natural source of important bacteria that line the inside of your stomach and intestines. They help your body break down food so bringing probiotics along with your other vitamins in tablet form is a simple way to kick start the digestive process while you’re 35,000ft in the air. 

Bringing other natural supplements such as whole food powders can also help aid digestion because they contain powerful digestive enzymes. 

Papaya is a key ingredient in the FLIGHTFUD Flight Elixir and can help with bloating because it is a one of the best natural sources of digestive enzymes. 

Papaya is a rich source of the enzymes papain, chymopapain, caricain and glycyl endopeptidase that each aid in healthy digestion. 

#3. Stay Hydrated 

Drinking enough water during your flight is important for your overall health and can directly improve your digestive system. 

When you drink water, your body naturally filters out the extra sodium it might retain when it bloats after flying.

Having enough water to regularly use the restroom can ensure that your digestive system is working to flush out unwanted toxins and waste while inflight.

#4. Get Up and Move Around

Sitting for a long period of time, especially after eating, doesn’t give your digestive system much help when it comes time to break down food. 

The plane might be cramped, but if you take some time to shimmy out into the aisle for a quick walk it could help your digestive system speed up its natural process. 

Getting up from a seated position can help with circulation and can help your body release excess gas by releasing tension in your muscles. 

Even just standing for a few moments can help your body relieve any excess tension that can lead to bloating. 

#5. Think About Your Posture

It’s hard to get comfortable in your seat especially when legroom is scarce, but if you can be more mindful of how you sit in your seat, it can help prevent bloating. 

Sitting up right as opposed to slouching opens up more airways that can help you release the excess gas that is building up inside your intestines.

Investing in a business class seat on a long-haul flight is worth the extra purchase because most seats on larger aircrafts allow you to lay flat. 

Laying flat isn't just a luxurious way to get a good night's rest, it’s also worth the price to help relieve tension in your digestive system might cause bloating after flying.

It’s almost inevitable that you’ll experience some amount of travel bloat; it’s one of the many impacts of flying that your body undergoes. 

#1. Keep Drinking Water 

Drinking water might be the last you want to do because you feel full and bloated, but it’s one of the best things you can do to relieve the effects of bloating. 

Packing The Travel Water Bottle for your trip can help so that you always have water on hand even though your travels might get hectic. 

Be sure you stay hydrated even if it might feel initially uncomfortable so that your body continues to filter out the sodium that is causing you to retain water and bloat. 

#2. Exercise to Release Tension

There’s a lot of built up pressure in your abdomen from the excess gas, but a good way to relieve that tension is to loosen up with a little exercise. 

Going for a walk or taking a light run can relax your muscles to allow for gas to release freely. Light stretching and yoga are also calming ways to get your muscles warmed up so you can help get that excess gas out of your body.

#3. Natural Digestive Aids

If you forgot to take your vitamins on the plane, it’s still not too late to use natural supplements to aid in bloating.

The papaya in the Flight Elixir is a natural digestive aid that's filled with helpful enzymes that will are known to not only prevent but relieve the symptoms of bloating.

#4. Eat Fiber Rich Foods

Foods that are rich in fiber help your digestive system break down food and release unwanted toxins more freely. 

Leafy greens like kale, spinach and swiss chard are high in fiber and so are fruits like apples and berries.

 Eating a healthy diet of fiber rich foods at your final destination can help your get back to a regular gastrointestinal routine that can release the excess gas you’ve accumulated while flying.

Bloating after flying can make an already stressful trip even more uncomfortable. 

The last thing you want is to feel uncomfortable when you’re in a business meeting , or bloated when you’re trying to relax on the beach .

You want to be relieved when you reach your final destination so taking the time to prevent travel bloating can save you the stomach ache you might get on landing. 

Sarah Peterson

Sarah Peterson is the co-founder and head of marketing at FLIGHTFŪD. She's a travel health expert and after having visited 20+ countries as a digital nomad and flying every 4-6 weeks for business, she became passionate about empowering others to protect their bodies on the go.

Soooo helpful, makes so much sense, thank you so much for the info!!

Thank you SO much, Sarah!!!! Jesus Christ sent me here! Taking your Wisdom for traveling, I will stay my best Self & Shape!!

Wow! Thank you so munch. This was very informative.

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