People wonder whether it is possible to stick to good nutrition principles even while being on vacation. Believe it or not, it doesn’t have to be as stressful as it sounds. Follow these easy tips and you will be able to enjoy your vacation and stay healthy and fit at the same time.
Resist the urge to splurge
We often have a tendency to splurge when we are eating out. We take more than we eat normally and then, throughout the rest of the day we go back to eating our regular amounts of food for the other meals that day. This means that often times we end up having an abundance of calories and fat that day. We end up with more than what our bodies need. Women, especially tend to have this issue.
That is why changing your mindset when it comes to eating out is very important, especially while you’re traveling and going to a restaurant feels so much better than having to worry about cooking. You need to start thinking of eating out as a special treat.
We all pretty much grow up thinking that eating out is an occasional event. However, as we grow older, we start to think of it as a normal, everyday occurrence.
This might not seem like a big problem, but the research shows otherwise. Namely, a study by Clemens published in the Journal of the American Dietetic Association in 1999, came to a realization that the more often women eat out and splurge, the higher the calories, milligrams of sodium, and grams of fat their diet consisted of. In this calculation, they realized there might be three factors affecting and creating this abundance and calories that are coming from restaurant meals. Firstly, we usually opt for higher-fat and higher-calorie menu selections when we’re splurging. Secondly, many restaurants serve pretty large portions, and lastly, we almost always eat all of it.
In one of the most recent surveys done by the American Institute for Cancer Research, it has been shown that up to 67% of American people finish their entrees most of the time. Sometimes, the problem isn’t even in what you are eating, but the amount of what you eat. That is what gets most people into nutritional trouble. That is why many experts suggest exercising portion control even when you are eating in restaurants. The biggest mistake you could make while travelling is this. So, just make sure that when you are eating out while travelling, make sure you eat just the right amount that you need.
Don’t do scheduled workouts
Many people make a mistake by trying to keep up with their scheduled workouts on vacation. They would look up the local gyms because they would tell themselves that going on vacation was not an excuse to not go to a gym. This is a mistake for several reasons, but the biggest one is that you are not going to stick with that plan no matter what you say. Trying to keep up with your schedule is only going to ruin your vacation and make you feel anxious.
There are many ways for you to stay physically active even if you skip the gym on vacation. Instead of what you are normally used to do, try to stay physically active and play at the same time. Some of the best outdoor activities like hiking, kayaking, biking, or even some more extreme activities like flying trapeze classes and tree-top canopy tours will help you stay in shape even when you’re travelling. Plus, it’s a much better idea to spend some time with your loved ones outside exploring nature instead of wasting that time alone in the gym.
This is your chance to have some fun and spend as much time outside as possible. Bring volleyball, call your friends and have a match on the beach. Play football, or tennis, or anything you and your friends like. You will still stay in shape while spending quality time with your friends and family.
Don’t abandon basic nutrition principles, but don’t obsess either
Exploring the destination and the food it has to offer is one of the best parts of travelling. However, that doesn’t mean you should eat this way for every meal of the day and it certainly doesn’t mean you should abandon all of your nutrition principles. You don’t need to obsess over them either, but try to keep them in your mind as you’re trying out tasty local dishes.
Make it a priority to eat more real instead of processed foods. A classic breakfast would probably be an omelet with some veggies, but if you want you can treat yourself with something less healthy from time to time, as long as you keep the portions in check, it’s totally fine.
The goal is to keep a balance. You should try to eat as many real foods as you can, but that doesn’t mean you can’t enjoy some of your favorite desserts from time to time. It’s okay to eat a doughnut for a snack, or indulge in a few scoops of your favorite ice cream. Just keep the portions in control.
Remember not to beat yourself up if you decide to eat a homemade croissant. That doesn’t mean you messed up. Simply move on and make a decision to eat healthy food for the other meals for that day. You shouldn’t feel guilty over one less healthy meal.
Remember that this is all about building habits. It might take a long time, but it is definitely worth it, and no doughnut or a cup of gelato will mean that you failed in maintaining a good physique or health. Thinking that it’s all about extremes of either eating only healthy or eating processed foods is a huge misconception. It’s all about taking baby steps. You can still enjoy your favorite food when you’re craving it, as long as you are considerate about the portion.
Visit farmers markets for yummy-goodness
One of the best ways to stay healthy and fit on vacation is to visit farmers’ markets when buying foods. The best part is that you get to enjoy fresh and healthy local produce in the area. There are always plenty of fruits and veggies you can choose from, and if you are traveling to a tropical location you can always get to try some fruits you have never tried before. Try to find some of the stuff like homemade jerky, pickled eggs, and some other protein-rich snacks too. That is an awesome money-saving tip as well.
Walking is your secret weapon
You may not realize it but regular walking may be one of the best ways to remain physically active while you are on vacation. Explore the area and meet some new friends. Go hiking. Ask the locals about their favorite spots in the city and go check them out with your friends. Explore nature with your loved ones. Discover new places. You will never be bored.
You may not get to exercise as much as you want, but going to places by walking instead of driving or taking a cab will actually help you stay physically active throughout the day.
Preparing healthy snacks
Preparing healthy snacks might not always be the easiest task when you are traveling. You don’t always have the time to make something that will keep your stomach filled for some high-intensity physical activity such as hiking or kayaking. The easiest way would be to whip a quick smoothie with some fruits and a high-quality pre workout protein. This is not only the quickest but also the healthiest way to keep your stomach full and ready for outdoor activities on your vacation.
Water is your friend
One of the most important things you need to do while on vacation is to stay hydrated, especially if you are spending way too much time out in the sun than your body can handle. Prepare some SPF and carry a water bottle with you anywhere you go. In this case, your water truly is your best friend.
Take “five a day” on vacation with you
Try to make an effort to get five servings of veggies and fruits throughout the day. This will help your meals feel way more satisfying and filling. Not only will this provide your body with the right amount of fiber it needs, but it will also keep your intestines regular. In addition to that, it will help keep your levels of vitamins and antioxidants so high there is no way you are going to get sick when you get back from vacation.
Instead of airplane meals, bring your own
This tip is very important if you are travelling by plane. By following this tip, you will never have to wonder about what weird food you will have to eat on an airplane this time. To avoid eating airplane meals, simply bring some of your favourite healthy snacks and keep them with you. Prepare quick oatmeal, bring your favourite chocolate protein bars, or bring soup cups. All you need to do is ask flight attendants to give you some hot water to fill up the cup. That way you will have something tasty that you like to eat and you won’t have to pay extra for anything on the plane that you might not even end up liking.
Don’t skip breakfast
No matter what you do, never skip breakfast. Many people tend to avoid eating breakfast on the day they are travelling, but that is a huge mistake. You should always make yourself have some breakfast before you start your day on the road. It doesn’t matter whether you are travelling by train, plane, boat, or car. Breakfast is crucial. This way, you are making sure you don’t have to settle down for whatever food the airport or train station is offering. In most cases, it always ends up being something that is not satisfying enough. In addition to that, making your own healthy and nutritious breakfast will keep you energized and sated for the ride.
If you don’t mind cooking while you’re traveling, try to book a place to stay that has a kitchen or a kitchenette
There is a great way to avoid splurging at restaurants. If you don’t mind cooking, consider booking a place that has either a kitchen or kitchenette. This is one of the best ways to ensure that you are eating real foods and healthy cooked meals without spending too much money. Get fresh veggies and fruits, some meat and spices at a local store or farmers market, and get your friends or family to help you. Also, try out something new. Explore some delicious vegan recipes and maybe you find a new favourite meal. It might take you some time out of your day, but you will know that what you are eating is going to help you keep in shape even during your vacation.
Remember there are going to be some changes in weather conditions
You need to consider the fact that travelling to a different place might come with some adjustments to different weather conditions. If you are travelling to a place where temperatures are a bit higher, don’t forget some of the most effective hydration strategies. Firstly, bring a water bottle and drink a lot of water and secondly, make sure to check for clear urine color regularly.
Focus on having a great time and making memories
Lastly, none of this matters if you forget to have a good time. Don’t spend all of the time you have on worrying whether you are active enough, or thinking about the number of calories you need to take per day. Don’t lose sight of what really matters. You are on vacation. Have some fun and make memories with your loved ones.
All things considered, it is possible to stay in shape and keep good nutritional principles. All you need to do is create a balance. Eat fresh healthy foods, but don’t abstain from treating yourself with that delicious gelato from time to time. Use your time wisely, and have fun.