Traveling and on a diet but worried you will get off track is a normal fear. Gas stations and airports are full of junk and temptations. It also seems that when visiting with friends and family, going out to eat is always the thing to do. You wake up to hotel breakfasts that are loaded with goodies and meals you normally never eat. Thankfully, with the correct preparation, mindset and tools you can stay on track while prepping for a show or following a diet plan.
1. Preparation is KEY
Prepping, pre-preparing, and packing meals will keep you on track while traveling. However, there are always circumstances where you can only pack or keep cool a days worth of meals. You might be at an event where you can not bring in food. Regardless the circumstance, you can still take precautions for the day.
- Meal Prepping- Before you leave for your trip, cook and portion out the amount of food you will need for X amount of days. Splitting up the bulk cooked foods can be done day by day or all before hand. This option is great if you have a home or hotel with a fridge. Bulked foods include meats, carbs, and fats.
- Buy Groceries- If you are staying on a prolonged vacation and have a kitchen or a hotel suite I recommend getting to the grocery store and stocking up on foods to bulk prep. Remember to keep these meals easy and light so you have more room for treats while out.
- Pack Healthy Snacks- This is perfect for plane flights, car rides, or days out and about. Non- perishable items high in protein are best. My favorite snacks to pack include:
- Protein Powder
- Protein Bars
- Tuna Snack Packs
- Fruit
- Nuts
2. Water Intake
Drinking enough fluid is always an important aspect not to forget. Focusing on your fluid intake will help to prevent dehydration, water retention, and will keep you feeling full between meals.
- Pack A Bottle- If you are flying, bring a refillable bottle with you to use. Make sure it is empty by the time you go through security. Refill at a water fountain once you get into the lobby.
- Keep Track- Use an app or smart watch to keep track of how much you are drinking. If you are in a warmer area or doing extra activity, increase your normal consumption.
- Intake- Focus on drinking around 1 oz/ lb you weight. For many this is 1 to 1.5 gallons of water!
3. Mindset
When vacationing it is all too easy to just get into the mindset of
— > Y O L O <–
BUT you have to remember that the extra calories you decide to splurge on still add up while on vacation.
- Have A Plan- When you wake up you should have an idea of how your day will go pertaining to exercise and meals. If you know that each lunch and dinner you will be expected to eat out, then packing mid day snacks is going to be important. Also keep in mind that if you are using IIFYM to track calories, you can eat a light breakfast high in protein to offset some of the fats and carbs you will need for the meals while out.
4. Exercise
We all know how it feels to go on vacation and come back home feeling like a sack of potatoes. Most likely you walked around all day and said to yourself, eh, that’s enough exercise for today. Well NOPE, wrong way to think.
- Make a Plan- Depending on your activity level, you will need to get to the gym X amount of times. I suggest sticking to your normal routine. 99% of the time you have access to a hotel gym, outdoor walking area, or a training facility nearby.
- Morning Walks- Try implementing a 30 minute fast walk each morning to get up and going.
- Afternoon or Evening Lift- Depending on your workout regimen, plan in a 30 -45 minute quick full body HIIT or lift session.
5. Tips
Here are a few tips and things to stay aware of.
- Sodium Intake- Consuming too much will make you bloated.
- Track all Alcohol as part of your carb intake.
- Eat light meals in the AM for more calories later in day.
- Use IIFYM to track through the day.
- Pack your own condiments and dressings.
- Use sugar free or diet options when available.
Are you staying in a Hotel? Keep Reading.
Two Words: Breakfast buffet. A wonderful sabotage to your daily calories. I put together a few tips when picking which foods to eat
- Stick to Basics:
- Pick hard boiled eggs over the Pre-cooked yellow eggs. 1-2 whole and then, use the whites.
- Pick a lean meat like turkey bacon or ham. Sausage patties are normally packed full of fat.
- Pick plain yogurt. The normal fruit yogurt is full of sugar and high in carbs.
- Pick oats, an English muffin, or light cereal. These options are full of fiber and picking cereal like cheerios are low in sugar and will keep you full longer.
- Fill up on fruit and veggies.
- Pick One Rule. You are on vacation and part of the fun is eating. I stay on track by following the pick one rule. This means you pick one “unhealthy” option per meal. For me, I go straight to the Belgium waffles… or donuts.
- Watch what you drink. Stick with water, tea, almond milk, and coffee. Juices and milk are loaded with calories.
Well friends, I hope that this little tid bit helps you with your travels. Remember to enjoy your time first, unless your in prep, then I feel for you because that is my life 75% of the time! Until next time.
