A lot of people gain weight when they travel. Their eating habits go

 out the window, they sleep poorly, and they don’t move enough. Bad health while traveling isn’t a given. Here’s how I travel while sleeping well and maintaining, or even losing, weight on vacation.

Let’s go.

Food and Nutrition

 

My philosophy on nutrition is different on holiday. I’m more willing to try new foods and eat less healthy foods, but there are several easy ways to keep my nutrition in check.

Eat one healthy meal every day

While most meals can be exploratory, I work to eat one healthy meal each day. If I know I’m going out for a feast of a dinner, I’ll have a healthier lunch. If I spent the afternoon sampling street food, I’ll eat a healthier breakfast or dinner. If I eat a massive brunch, I’ll pick another meal as my healthy one. It’s easy to plan to eat at least one health-focused meal each day on vacation without sacrificing the fun of new foods. Besides, you’ll probably feel better and have more energy on your trip if you ensure that at least one meal you eat each day is healthier.

Spring for a side of vegetables

Vacations are an excellent time to buy sides and appetizers. When I go out for a nice lunch or dinner, I’ll often order a side of vegetables or salad along with my main course. Most restaurants offer something you can add to your meal; roasted vegetables, seaweed salad, side salads, and fermented vegetables are all great options. Ordering a vegetable with your meal has the dual effect of reducing the likelihood that you’ll overeat if you eat your vegetables first, and the additional benefits—including the fiber and the nutrients—in the vegetables you consume. Bonus – this strategy works even if you’re not on vacation.

Take a multi-vitamin

While no one wants to fund the kind of clinical studies it may take to prove that taking a vitamin improves health, I take a vitamin each day I travel as a low-risk way to ensure I have the easy-to-ingest essential vitamins and minerals each day. I pack a few along with my toiletries and take one part of my daily routine.

Slow down and eat until you’re full, but not more

Foods served in restaurants tend to be very calorie dense. You may be eating from multiple plates, you don’t know how the food was prepared, and being social may make you more likely to overeat. After you finish each item, pause for a moment, and wait to see whether you feel full. It can take a while for your body to signal to your brain that the food you just ate means that you shouldn’t be hungry anymore. If you avoid overeating, you’ll have more energy, feel better the rest of the day, and are less likely to gain weight.

Limit alcohol, unless it’s part of the plan

If you’re going wine tasting, not consuming alcohol would be counterproductive. If you’re at a restaurant, or even going to bars or concerts with your friends, however, you can choose to drink slower, drink items with less alcohol, or drink non-alcoholic alternatives. While I’m no teetotaler, I find that the less I drink, the less I want to drink, and the more energy I have to enjoy other aspects of the trip.

Sleep

Sleep is easily neglected as an aspect of fitness, but not here. People who sleep well tend to feel more energized (duh), weigh less and have better mental health. So how do you sleep well while on holiday?

The three essentials

No matter where you are if you can sleep in a cool, dark, and quiet room, you have a higher chance of quality sleep. When I’m traveling, I turn my thermostat down several degrees before climbing into bed. If I’m in a noisy place, I’ll wear soft earplugs. To make it dark, I close blackout curtains tightly or, if the room doesn’t have good curtains, I’ll wear a comfortable eye mask. With this strategy, I’ve had hotel, motel, and even couch sleep that rivals my best nights at home.

Alcohol, again?

Not just a problem for weight gain, alcohol consumption disrupts sleep. Even a few drinks several hours before bed can reduce your sleep quality. Some days it may be worth the tradeoff, but it’s a factor everyone should consider.

Have a fantastic holiday, and keep working on your LawyerBody