How to Stay on Track with Weight Loss Goals While Traveling
With Memorial Day past us and vacation destinations starting to open up again, many people have travel plans (and in the process may start to throw in the towel on staying on track with their health goals). I agree you shouldn’t be on any strict dieting regimen when you’re on vacation, however, being mindful and planning ahead are key so you don’t completely derail yourself from your weight loss goals in the process.
Here are 4 tips for making healthy choices while on vacation:
Healthy snacks to-go:
Having healthy snacks on hand are an easy way for you to mitigate grabbing the first bag of chips or candy bar at any gas station. Snacks such as apple slices, yogurt, nuts, berries, and sliced veggies are easy items to have on hand in a cooler so you can eat them on the go. If you are in a pinch and stop at a gas station, some of the healthier options can include nuts, beef jerky (watch out for sodium, though!), and trail mix.
Think ahead for meals:
If you know you’re on the road and don’t feel like bringing your own meals with you (understandably), there are always healthier options you can pick at fast food places. If you get a hamburger, maybe skip the fries and drink this time. Or if you know you’ll be driving all day, it may be best to have a small snack in place of a meal while traveling since you won’t be moving very much. You can refer to my older post about listening to your body for weight loss if you want further tips on listening to your body for hunger and fullness cues.
Dining Out
If you’re out to eat at a fancy restaurant, there are some key words for knowing which foods to limit and which foods may be healthier on your trip. For example, if something says “smothered”, “creamy”, or “deep fried”, these items are probably a lot heavier in saturated fats and may be best to share with your partner or take the other half to-go. On the other hand, if you notice words such as “grilled” or “fresh”, it may indicate that it will be leaner and a bit more heart healthy. Other healthy swaps include swapping your side item for a fresh fruit bowl or salad.
Change Your Mentality
So many people struggle with an all-in or all-out mentality. The reality is there is always grey areas and vacations are no exception. Of course you should enjoy yourself and still eat foods you really like, but being mindful of portions and balancing out your meals and snacks throughout your trip are key so you can still make progress while away from home. There will always be events, trips, birthdays, parties, graduations, etc. that come up and it is important to realize that you don’t have to be on “diet mode” vs “vacation mode” your entire weight loss journey, but you should always be in “mindful mode”.
I just got back from my first trip before COVID and definitely splurged (in fact, I am struggling to recall eating a single vegetable the past 3 days!). The good news is that your diet consists of weeks and months of eating patterns, and is not defined my a few days out of the year. However, I hope some of these tips help while you’re on your next vacation. If you have any other tips you’d like to share, please leave a comment below!
Jordan Chen, MS, RDN, LD
RDN@manhattannutritionclinic.com
Manhattan Nutrition Clinic Blog
Nutrition Specialist
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