4 Tips to send travel weight gain packing

Amy Brownstein, MS, RDN - Registered Dietitian Nutritionist

Enjoying new foods and immersing yourself in other cultures are central to travel, but don't let weight gain take over. Read on to discover four tips to help you manage your weight while traveling.

4 Tips to send travel weight gain packing

4 Tips to help you sidestep travel weight gain

A crucial aspect of travel is trying new foods and beverages. Who can resist that? However, an open and experiential mindset may bring on overindulgence, jeopardizing your health and weight goals. With careful planning and strategy, you can maintain your weight while still enjoying occasional indulgences. Follow these four tips to send travel weight gain packing.

1. Eat breakfast

Breakfast is the superhero meal of the day. Eating breakfast can give your weight-loss efforts a leg up, especially during travel.

Breakfast jumpstarts your metabolism, providing the energy you need for a busy day of sightseeing and activities. Prioritize protein and fiber-rich foods to help control appetite later in the day. Eating a more protein-rich breakfast reduces cravings later in the day, giving you a greater sense of control over your food choices. Most individuals do not meet daily fiber goals, let alone on the road. Start your day on the right foot by including fiber in your breakfast. Not only will it support weight, but it also helps keep you regular—another challenge with travel. So, eat healthy in the morning, and your body will thank you, inside and out.

2. Treat yourself, but plan on it

What's travel without a treat? Food is culture, and experiencing diverse foods and eating styles is a highlight of travel. Watch your portions and choose lower-calorie foods at most meals to leave space for the local goodies.

Prioritize and save room for your favorite delicacies or that incredible dessert you'd never make at home. Relish the treat you choose guilt-free, then adjust the rest of your meals accordingly, particularly by watching portions. And remember, this is just one eating occasion out of the many you will enjoy. Savor the treat, but don't let it distract you from your hard work.

3. Walk whenever possible

Not only is walking a great way to explore a new place, but it's also your best travel buddy for managing your weight while traveling. A day of sightseeing on foot can easily add up to thousands of steps. Walking burns calories and helps preserve muscle, whether exploring a market or ascending a hill for a spectacular view. When you walk more during travel, you'll likely lose some weight and gain exposure to culture, scenery, and physical activity, without ever setting foot in a gym!

4. Pack a snack just in case

Road trip snacks and your personal stash on a flight are practically essential these days! When done right, snacking can help alleviate hunger, stabilize blood sugar levels, and provide extra nutrients. Some research suggests that, in moderation, it may aid in weight control.

Keep a few snacks in your backpack for when hunger strikes—there's nothing worse than being "hangry" when walking around sightseeing. Pack some culture in your pocket: snacks that help you learn more about local foods and culture. Grab some snack items at a local grocery or convenience store. Don't forget to choose those snacks high in protein and fiber to promote satiety and blood sugar control.

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Traveling is a great way to explore how other people live and to rejuvenate your own personal life. With MyNetDiary's AI Meal Scan or Barcode Scan features, you can ensure you're staying on top of your nutrition and weight goals, wherever you roam.

Try these tips as you navigate your travel adventures and dodge the extra baggage of weight gain. Get out and savor every moment, just plan a little to stay on track, and reduce or avoid travel weight gain altogether as the ultimate globetrotter.