Stay Fit While Traveling: Avoid Weight Gain On Work Trips

Travelling for work can be tough when it comes to maintaining a healthy lifestyle. It can be hard to stick to a fitness regime or healthy eating plan when you're constantly on the go, dealing with jet lag and busy schedules. However, it is possible to make healthy choices and stay active while travelling for work without depriving yourself. Here are some tips to help you avoid gaining weight when travelling for work:

- Bring your own food for the flight – plane food tends to be high in sugar, salt and preservatives.

- Book accommodation with a kitchen – this allows you to prepare your own meals and have more control over what you're eating.

- Walk as much as possible – not only will you burn extra calories, but you'll also get to see more of your destination.

- Stay hydrated – drinking plenty of water is crucial, especially when you're walking a lot and dealing with climate and time zone changes.

- Research local farmers' markets – buying local produce is a great way to eat healthy and support local businesses.

- Plan your meals – it can be easy to make unhealthy choices when you're travelling, so try to plan your meals in advance and have healthy snacks on hand.

- Fit exercise into your day – even a 20-minute walk can make a difference, and it's a great way to explore your surroundings.

- Make smart food choices – you don't have to deprive yourself, but try to be mindful of your choices. For example, do you need a second piece of bread when there are more courses to come?

- Stay active – look for opportunities to be active, such as taking a walking tour instead of a bus tour or doing some gentle stretches in your hotel room.

Plan an active vacation

Planning an active vacation is a great way to ensure you don't gain weight while travelling for work. Here are some tips to help you plan an enjoyable yet active trip:

Choose an Active Destination

Select a destination that offers plenty of opportunities for physical activities you enjoy. Look for places where you can go hiking, biking, swimming, kayaking, or even join a 5K race. If you're travelling with colleagues, suggest locations where you can engage in these activities together and bond as a team.

Research Activities in Advance

Before your trip, research the specific activities, tours, and trails available at your destination. For example, search for "London walking tours" or "Michigan bicycle vacations". Look for walking tours instead of bus tours, and identify the best hiking or biking trails in the area. Many cities offer guided active vacation options, so take advantage of these to stay active while exploring.

Pack Appropriate Gear

Don't forget to pack your activewear, including supportive shoes! Packing the right clothing will ensure you're prepared for the activities you plan to do. You may also want to bring a resistance band, as they are lightweight and provide a great way to get in some exercise, especially if you're short on time or space.

Track Your Steps

Keep track of your steps each day to validate all the walking you're doing. This can help you stay motivated and ensure you're maintaining a healthy level of activity during your trip.

Stay Active at the Hotel

If possible, choose a hotel with a gym or pool so you can easily fit in some exercise without having to go far. Even if your hotel doesn't have these facilities, you can still do some gentle stretching or exercises in your room, especially if you're short on time or would prefer to stay indoors.

By following these tips, you can create an active vacation plan that will help you stay healthy and avoid gaining weight while travelling for work.

Make wise food choices

Making wise food choices is a crucial aspect of maintaining your weight while travelling for work. Here are some detailed strategies to help you make informed decisions about your diet:

Opt for Healthy Snacks and Meals

Plane food is often loaded with sugar, salt, and preservatives, which can leave you feeling bloated and sluggish. A better option is to bring your own snacks, such as homemade trail mixes, dried fruits, nut butter packets, and air-popped popcorn. If you're staying somewhere with a kitchen, prepare your own meals whenever possible. This way, you know exactly what you're consuming and can make healthier choices.

Practice Portion Control

When dining out, consider sharing meals or ordering appetizers instead of full-sized entrees. This way, you can still enjoy the local cuisine without overeating. Focus on savouring the first few bites, as studies show that our enjoyment of food decreases after the initial tastes. This approach can help you indulge in treats without overindulging.

Make Mindful Beverage Choices

Beverages can be a significant source of hidden calories. Instead of sugary drinks or alcoholic beverages, opt for low-calorie options like water, herbal tea, or sparkling mineral water. If you're craving something more indulgent, go for a small glass of wine or a light beer. Remember, liquid calories can quickly add up, so it's best to choose wisely.

Prioritize Protein and Vegetables

When selecting meals, aim for a balance of protein and vegetables. Include lean meats, poultry, fish, eggs, and plant-based protein sources like legumes. Fill half your plate with vegetables. This approach will help you stay satiated while providing your body with essential nutrients.

Indulge Mindfully

You don't have to deprive yourself of all treats when travelling. Instead, be mindful about your choices. If there are particular dishes or desserts you're eager to try, go for it! Just make sure you're truly savouring and enjoying them, rather than mindlessly indulging. This way, you can indulge without feeling guilty or compromising your health goals.

By implementing these strategies, you can make wise food choices while travelling for work. Remember, it's all about balance and making informed decisions. Enjoy your travels and savour those special treats along the way!

Stay hydrated

Staying hydrated is essential when travelling for work, as it is easy to become dehydrated on airplanes, which can leave you feeling depleted. The humidity levels in most planes are between 10% and 20%, which, combined with low oxygen pressure, causes water to evaporate from your skin and lungs as you exhale. This can lead to mild dehydration, with symptoms such as headaches, dizziness, and fatigue, as well as affecting your short-term memory, attention, and mood.

• Drink lots of water before your trip: If you are unsure about the water situation at your destination, try to stay hydrated before you leave. Drinking plenty of water in the days leading up to your trip will help balance out your water loss later.
• Bring a reusable water bottle: Take a refillable water bottle with you, and don't be afraid to ask flight attendants to refill it for you. Many airports have water stations for refilling bottles, and this will also save you money and cut down on plastic waste.
• Drink coconut water: Coconut water is full of natural electrolytes and potassium, which will boost your hydration. It should be available at the airport and in stores at your destination.
• Eat fruits and vegetables: Many fruits and vegetables are full of water, so they are a great way to stay hydrated if you don't like drinking water. Water-rich fruits include berries, pineapple, watermelon, oranges, and peaches, while cucumbers, celery, lettuce, zucchini, and bell peppers are good vegetable options.
• Drink electrolyte-rich fluids: Alternating water with fluids containing electrolytes will ensure your body's water levels are balanced with electrolyte levels, so cells, muscles, and organs function properly. Pedialyte Powder Packs are a good option, as are Gatorade, coconut water, and pickle juice.
• Avoid diuretics: Coffee and alcohol are diuretics, which will contribute to dehydration, so it is best to avoid these on the plane.

Book kitchen-equipped accommodation

Booking kitchen-equipped accommodation is a great way to maintain a healthy lifestyle while travelling for work. It gives you control over what you eat, allowing you to prepare at least one healthy, home-made meal a day. This is especially important when you're travelling, as plane food is often high in sugar, salt, and preservatives, and restaurant portions tend to be larger than necessary.

By preparing your own meals, you can ensure you know exactly what you're putting into your body, and you can avoid added salt, oil, and sugar. It's also a great way to save money, and you might even make some friends along the way, as other travellers are likely to be cooking their own meals, too.

When booking your accommodation, look for places that offer fully-equipped kitchens, or at least a small kitchenette with a fridge and a microwave. Many national hotel brands offer these amenities, and if you're staying in a hostel, they usually have shared kitchens that guests can use.

If you're unable to find accommodation with a kitchen, you can still make healthy choices by opting for no-cook meals like salads, or adapting your favourite recipes to use the appliances and utensils available. For example, you can use a microwave to cook pre-cooked rice pouches or pasta pouches, or bake potatoes and vegetables.

• Stock up on healthy, shelf-stable foods like couscous, precooked rice pouches, and microwavable pasta.
• Visit local farmers' markets to buy fresh produce and support local businesses.
• Plan your meals in advance to ensure you have all the ingredients and equipment you need.
• Cook in batches to save time and create leftovers for another meal.
• Keep your kitchen area clean and organised, with essential tools like kitchen scissors, a paring knife, a small cutting board, and microwavable plates and bowls.

By booking kitchen-equipped accommodation and following these tips, you can maintain a healthy diet and avoid unwanted weight gain while travelling for work.

Be active during the working day

Being active during your working day when travelling is a great way to stay healthy and avoid gaining weight. Here are some tips to help you do this:

Walking

Walking is a simple and effective way to stay active while travelling for work. Instead of taking a bus or taxi to your destination, opt to walk. This will not only help you stay active, but it will also give you a chance to explore your surroundings and see more of the local area. Walking tours are also a great option, as they combine sightseeing with physical activity.

Exercise

If possible, try to fit in some exercise during your working day. This could be as simple as a 20-minute walk or a quick workout in your hotel room before starting work. If you have access to a gym, even better! You could also suggest having walking meetings with your colleagues or clients, which will allow you to get some fresh air and stretch your legs while discussing work.

Active Transport

When travelling between locations, try to use active transport options such as walking or cycling. This will help you stay active and can also be a fun way to explore a new city. If you have a longer distance to travel, consider renting a bike or e-scooter instead of taking a taxi or public transport.

Take the Stairs

Instead of taking the elevator, take the stairs! This is a simple way to get some extra physical activity during your day. If you are staying in a hotel, try taking the stairs instead of the lift, especially if you are only going a few floors. This is a small change that can make a big difference in your overall activity levels.

Active Breaks

During your breaks, try to stay active. Instead of sitting down to check your phone or reply to emails, take a short walk or do some light stretching. If you are feeling adventurous, you could even try a quick workout or yoga session to energise yourself for the rest of the day.

Frequently asked questions