Here are my top tips on How to stay on a diet on vacation these tips will surely help you stay fit and lose fat.
Whether it’s for business, pleasure, vacation, world domination, or epic questing, at some point in our lives we all depart from the comfort of our personal “Shire” to visit another location. It might be a quick trip to the next town over for a business conference or a massive adventure halfway around the world for months at a time. No matter what kind of trip it is, one thing is certain:
Our normal routines get completely thrown out the window when traveling:
- If you work out in a gym, suddenly you might not have access to any equipment.
- If you run around your neighborhood, suddenly you no longer have a familiar path to follow.
- If you usually prepare your own meals, suddenly you don’t have a kitchen or fridge.
- If you’re used to a good night’s sleep, suddenly you’re sleeping at odd hours in different time zones.
We are creatures of habit – while working a normal day job, we can stick to a routine pretty easily (wake up at the same time, eat all meals at the same time, work out at the same time, go to sleep at the same time). However, when we start traveling, absolutely nothing is familiar and the slightest speed bump can be enough to screw things up.
Luckily, there is hope!
It’s time to get you a specific action plan that you can take with you on your next trip, whether it’s for a day or a year.
- A Workout You Can Do Anytime, Anywhere!
When most people think of exercise, they usually think of people torturing themselves in a gym with weight machines and running on treadmills like a hamster for hours at a time. Gross.
Besides, when you’re traveling, the LAST thing you want to be thinking about is being cooped up in a gym when you should be out exploring your new surroundings. I used to be a gym rat trying to get fit, and it wasn’t until I started traveling that I really had to dig into the motivation behind WHY we should take care of ourselves:
So we can do cool activities that remind us why being alive is amazing!
doing things like riding your bike, hiking, and going for walking tours is a FANTASTIC start to building a healthy body. It’s exercise that doesn’t really feel like exercise, because you’re also exploring new locations like Indiana Jones or Carmen Sandiego.
Try this travel workout
Try the yavar power Travel Workout Plan:
- 3 sets of 10 bodyweight squats
- 3 sets of 10 push-ups
- 3 sets of 10 lunges
- 3 sets of 10 reverse crunches
- 3 sets of 10 backpack lifts
ou can follow the above workout every other day, or even just once a week, and it’ll help you stay on target and keep you prepared for everything.
The best part? It all counts!
If you only have five minutes here and there, that’s fine. Do squats when you can. Crank out a few pull-ups when you find something to hang from while on your hike, or bust out a plank in an epic location because why the hell not.
also do check out How To Lose Weight At Home
- Diet is 80% of the Battle!
Ugh, nobody wants to hear this while traveling, but how you eat will account for 80–90 percent of how you look and feel. Seriously! You can’t outrun a bad diet, and you can’t out-train one either. What we’re trying to avoid is the depression and crash dieting that follows a trip full of overeating abroad: “Ugh, where did all of this fat come from? Time to starve myself!” Nope, not anymore!
Instead, let’s put a decent plan in place so that we CANNOT go overboard while traveling and therefore skip drastic measures when we get back home — something that’s consistent and sustainable.
How do we do that? By building a simple, kickass nutrition plan that is easy to follow and applicable anywhere everywhere on the planet:
- Eat real food most of the time. Liquid calories are brutal.
- Don’t rely on meal timing or calorie counting.
- Do the best you can. Don’t freak out!
What we’re aiming for is food that keeps us satiated and on target, i.e., mostly vegetables, some form of protein (be it from animal sources or legumes), and then some fruits and/or nuts — occasionally a bit of rice or potatoes, and minimal bread or pasta or liquid calories.
Here’s what you should be building your diet around:
- Meat: Real animals with four legs
- Fowl: Chicken, turkey, duck, hen — things with wings
- Fish: This also includes shrimp, lobster, crab, mussels, clams, and other water-dwelling creatures.
- Eggs: Chicken eggs, ostrich eggs, but not Cadbury Eggs!
- Vegetables: Dark, leafy green veggies are a favorite. No, corn is not a vegetable!
- Oils: Olive oil, coconut oil, avocado oil — think natural.
- Fruits: A good source of carbs, but they can contain lots of natural sugar and can be higher in calories, so limit them if you’re trying to lose weight.
- Nuts: Loaded with healthy fats but high in calories, they’re good for a snack, but don’t eat bags and bags of them.
- Tubers: Sweet potatoes and yams. Higher in calories and carbs, but good right after a workout.
- Bacon: Nature’s candy!
- Every meal should have a protein source and at least one vegetable; add some fruits and nuts. Avoid dairy and grains, or only eat them in minimal quantities.
Nutrition Travel Strategy:
- Eat real food! Mostly vegetables, some protein, and then fruit and nuts.
- Beans, rice, sweet potatoes, and potatoes are OK in moderation.
- Avoid processed junk, sugar, and liquid calories like soda, juice, and so on.
- Implement the “never two in a row rule.”
also a good article to read10 Alarming Morning Habits That Are Keeping You Fat
- Beware of the Table Munchies & Condiments
Some types of condiments are super-high in calories and fat, especially creamy sauces and spreads like mayonnaise. Opt for condiments that contribute less than 25 calories per serving, like catsup, marinara, mustard, or BBQ sauce.
If you’re famished when you sit down at the restaurant, those table munchies — like bread, crackers, or chips — will be looking really good. But these little bites can add hundreds and hundreds of calories, and fill you up before your meal ever arrives. So tell your server you don’t want any or order a no-calorie beverage and a salad or healthy appetizer instead.
Conclusion on How To Stay On A Diet On Vacation
- Make exercise part of who you are. Walk more. Say yes to hikes.
- Strength-train at least once per week. Follow the playground workout!
- Eat real food. Don’t just go for cheap calories all the time.
- Never eat two bad meals in a row.
- Party with purpose! Drink water, too. Sugar is bad.
- Do the best you can. Every bit counts!
If you need more help then Sign up for my 1-on-1 coaching program where you will get to learn your situation, your lifestyle, and your experience, and then build a workout program and nutritional strategy that fits into your busy life. We get to know you better than you know yourself, and we’ve got the results to prove it! Consider checking out my coaching program if you’re looking for that next level of expert guidance and accountability.