Aren’t you excited that the opportunities to travel – for business, with friends and family, and even for solo backpackers – have finally opened up? But those of you on a weight loss diet, the imminent fear of obesophobia (fear of weight gain) on vacation can throw cold water on all the excitement and plans. The food scenario on vacation is different from home in that you have no control over the cooking or the ingredients. We often abandon our guards and give in to temptations and cravings while on vacation, and most people find it difficult to partake in a weight loss program and while traveling it can become quite difficult to stick to normal routine. As we mentioned earlier, business travel, pleasure travel, family vacations are all situations where people let go and get off their weight loss carts. A recent survey found that up to 44 percent of people gain weight while traveling on business. Indulge in unhealthy foods, give up cravings, and exercise less on holidays. A vacation should be an opportunity to get away from it all, and eating well should be a practice to stick to if you are desperate to lose weight. After all, you should get out of a vacation feeling happy and full of energy, rather than be disappointed and guilty of having gone off course in the panic of regaining the lost weight. But let’s make this very clear, there is no need to say goodbye to healthy eating and slack off or stop your weight loss diet while on vacation. In this post, we list effective tips for sticking to the weight loss diet while traveling.
1. Travel with healthy foods: Homemade protein bars, unflavored Greek yogurt, nuts, almond butter, and granola are some of the healthy foods you can actually travel with. You can also carry or pick fresh fruit while waiting long hours at the airport to curb cravings for unhealthy foods.
2. Check out Weight Loss Diets in the Rati Beauty App: The various diet programs are tailor-made for all types of people who want to lose weight, including people who are on vacation and still want to lose weight. Download the Rati Beauty app on your phone for more information. A healthy diet is no longer about withdrawal or boring eating. Check out the diets to learn more.
3. Bring healthy fats: Pumpkin seeds, walnuts, almonds and sunflower seeds are rich in omega-3 fatty acids and healthy fats that not only curb unnecessary cravings but also keep your metabolism high and turn on the fat burning process.
4. Get Enough Protein: Use a rule of thumb to get a good amount of protein when you travel. Boiled eggs, cottage cheese, quinoa, hummus, oats, tofu, and steamed vegetable-based dishes aren’t hard to find, and any place you travel and the protein factor would boost your metabolism, increase thermogenesis, and keep you full for long hours . Prevent overeating. Read about 17 Cheapest Grocery Sources of Protein.
5. Mindful eating in breakfast buffets: They serve everything in breakfast buffets – from croissants, biscuits, donuts to simple biscuits – the unhealthy options at breakfast are endless! The trick is to stay away from sugary delicacies and high-calorie foods. Opt for Greek yogurt, fresh fruit, oatmeal, granola, eggs instead, and there’s no harm in trying the local cuisine as most of them turn out to be healthy.
6. Remind yourself to drink enough water: do whatever you can, half-hourly reminders on the phone, water tracker apps, anything that can help you stay hydrated to curb food cravings, avoid dehydration, and improve your metabolism hold up high.
7. Package healthy snacks: Low-carb and low-calorie snacks can be part of easy-to-package healthy snacks. For example, unsalted almonds, no added sugar protein bars, etc. Here is a list of some healthy snacks to take with you. Check out 12 health-friendly tasty snacks.
8. Avoid empty calories: sodas, colas, diet can flush your body with hundreds of calories that would be hard to burn later. Better options would be sparkling water, lemon water, and the best, clear water!
9. Order a salad plate before main meals: It would be a good idea to have a bowl or plate of salad before each meal to save calories later.
10. Avoid the Bread Basket: The bread baskets, which are packed with free goodies and keep your hunger under control while the food you ordered arrives, are high in calories. If you need to practice self-control, do so around the bread basket.
11. Go Low Carbohydrate: It would be a good idea to go low-carb while on vacation to avoid extra calories. Here are 8 low-carbohydrate food alternatives to high-carb foods.
12. Manage 10,000 steps a day: If it’s a vacation with friends or family, it’s easy to manage 10,000 steps a day. Even if it’s a business trip, stay as active as possible and keep burning calories.
13. Avoid Salty and High Sodium Foods: Avoid salty and high sodium foods, which lead to gas and water retention, and trigger the “all or nothing” mindset that would turn you off the weight loss cart.
14. Discover local products: A good tip for eating healthy while traveling is to explore local cuisine and products that are primarily healthy.
15. Fill half of your plate with vegetables: With a few exceptions, vegetables are extremely low in calories and are considered one of the most filling foods. They nourish the body with vitamins, antioxidants, fiber, proteins, and minerals that are necessary for the synthesis of essential hormones and enzymes that promote weight loss. To eat healthily, fill at least half of your plate with vegetables during each meal.
16. Shopping in local grocery stores: Healthy and delicious options are widely available. To do this, you need to go to the supermarket and local grocery stores. Greek yogurt, fresh fruit, and high fiber granola are just a few options we can list.
17. Eat from smaller plates or bowls: Practice portion control and control the calories to a great extent by eating from smaller plates or even bowls.
18. Find restaurants that offer healthy foods: Explore the internet and look for local places that offer healthy foods. Do not rely solely on the hotel where you are staying for all of your meals.
19. Practice These Amazing Tips With Desserts: Researchers have often observed that thin people chew slowly, even if it is a delicious dessert, and by the third bite they are often full and push the plate away. When you chew slowly, your body sends a signal to your brain that you are full at the right time. On the contrary, if you eat quickly, the signal will be sent to the brain too late, and by that point you would have eaten more than necessary and accumulated calories in the process. Practice this technique if you have to bite into desserts while traveling.
It’s perfectly okay to pamper yourself while enjoying your days off on vacation, but remember to get back on the trolley soon and view each meal as a fresh start and an opportunity to eat healthy.
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