When you’re travelling, routine tends to go out the window and a healthy diet is often the first thing to suffer. It’s all too easy to put on weight by letting convenience foods and restaurant meals become the norm. But a holiday doesn’t have to mean the end of a healthy eating plan, and there are ways to avoid packing on the pounds. Justine McLeary explains how.
Cook Your Own Food
Restaurant food is delicious, and eating out is one of the pleasures of being on holiday, but even seemingly healthy dishes can contain extra fat and sugar, so indulging at every meal is a surefire way to pack on the pounds.
To help maintain your pre-holiday weight, shop for your own groceries. If you don’t have a fridge or cooler in your room, stick to items that don’t need to stay cold. Buy plenty of healthy snack foods such as dry-roasted almonds and whole-wheat crackers, and keep them handy to ward off hunger and the temptation to binge on fatty food.
It’s also a good idea to eat regularly. Don’t go more than three hours without eating something small. The worst thing you can do is let your body feel so hungry that you overindulge.
If you must eat out a lot, control your food intake by ordering lean meats – chicken, fish or 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 salad or vegetables.
Keep Moving
Exercising while on holiday is easier than you might think. Many hotels have gyms, but if your accommodation doesn’t, don’t worry. Exploring a foreign town or city is bound to burn off the calories, especially if you do it all on foot or bike.
Try and do some form of exercise every day. If it helps, schedule your workout times in advance and plan your day around them, so you’ll be more likely to stick to them. Or consider hiring a personal trainer. Knowing someone is waiting for you will motivate you, and you might even learn a new workout technique or training philosophy.
Spa vacations that focus on relaxation usually offer yoga, Pilates and other classes, which are great for toning the body. Day hikes, swimming and sports such as tennis and golf are also fun ways to keep the weight off.
Stay Hydrated
Wherever you are and whatever you’re doing, drinking lots of water will keep your body working properly. Often the body confuses thirst for hunger, leading you to eat unnecessary calories.
Drinking water at mealtimes will help you feel full faster, so you’ll eat less. Water also helps fight bloating, which is a side-effect of eating salty restaurant foods.
Take plenty of water when flying, too. Everyone knows airplane air is dry. But many travelers don’t realise breathing dry air leads to dehydration, which leads in turn to fatigue, and that makes you want to eat. Drink a litre or two of water before your flight and more in the air. It’ll keep your appetite in check.
If you’re drinking alcohol, choose your beverage carefully. Wine is better than sweet drinks that contain unnecessary sugars. Vodka, fresh lime juice, water and ice is a good option, as is red wine, which is more satisfying than white.
Avoid Mini-Bars and Room Service Menus
Food available in minibars is high in fat and very expensive. Avoid the temptation to open it. Create your own instead. Pick upeasy-to-eat-foods such as yoghurt, fruit, and lunchmeat. When you shop for your own snacks, you’ll be more likely to choose them over the minibar ones.
Don’t open the room-service menu.You’re more likely to eat what you should if you’re not sidetracked by exotic choices. Instead, simply order a grilled chicken breast, salmon steak, or sirloin with a side of steamed vegetables.
You could also consider ordering a plain turkey or chicken sandwich, mayonnaise on the side. Then pop it in the fridge in case you get peckish late at night, or don’t have time for breakfast the next morning.
Be Realistic
Holidays are not a good time to start diets, but you can avoid going overboard.
If appropriate, share your plan with your travel mates so they can help you stick to your goals. If you get the chance to sample foreign food – even if it’s fatty – take it. Trying new foods is one of joys of travelling, and you’re supposed to be enjoying yourself, after all.
Featured image by Alan Cleaver
