There is nothing better than going on vacation. But it is often where we feel like we sabotage our results and our diet and exercise routines go to die.
I wanted to share 7 tips to help you stay on track while you travel so you can keep moving forward toward your weight loss goals. However, I also want to mention that I believe vacations can, and should, be a time to relax and enjoy. Diets often fail because we force restriction at times when we do need to embrace a balance.
We end up not really being able to diet on vacation while also not really allowing ourselves to relax. And this ultimately backfires.
However, if you travel for work or just travel often and want to find the lifestyle balance right for you, these tips can help you stay consistent with your macros and your workouts while not at home!
Do not feel guilty about not using every time you travel as an excuse to splurge. I know sometimes our friends or family can make us feel awkward for caring, but we need to stay focused on what also makes us happy in our progress toward our goals!
Because we can’t just always make the excuse that this is a once in a lifetime experience if we’re traveling all the time!
So what are the 7 travel hacks to help you stay on track?
#1: Save calories.
I hate saying it this way but it is also the SIMPLEST way to state it…sometimes when on vacation if you know there is going to be a bigger meal or even cocktails at dinner, things you’ll want to enjoy, you want to “save” calories for that meal.
This means you will want to focus on eating lighter, and even increase your protein intake earlier in the day. This can help you find that balance so you don’t go into a huge surplus and you even hit some macro minimums you set.
And while a longer fast can also be an option if you do intermittent fasting already, please don’t turn saving calories into starving yourself or you’ll end up overeating at that later meal.
Just think about going lighter with a protein focus earlier in the day to strike a balance!
#2: Find a few restaurants in the area for go-to healthy meals.
When on vacation, it can be fun to try local spots. And depending on where you’re traveling to, there may be some great local places with super macro friendly meals. Or even meals they can tell you the portions on. Many restaurants even list macros on their website so it never hurts to check.
If you can’t find the nutritional info, even try logging something similar to get an idea of macros. You can often find recipes online that give you an idea of the breakdown.
Also, look for chain restaurants. While yes, we want the best quality fuel, many chains do have nutritional info listed on their website. And if you find a dish or two that really works for you at those places, it can be easy to use that any time you travel as that chain may be everywhere!
But planning ahead to have some options to strike that balance can be key and let you play around with logging the meal to hit any calorie intake or macros you’ve set.
#3: Bring protein powder.
Supplements are supplemental, but protein powder is one of the best things to have with you when you’re on the go as it is generally easier to snack on carbs and fats and harder to eat easy, not refrigerated, protein options.
With a protein powder, you can keep it in your backpack or purse and be able to mix it in a water bottle, coffee or even anything quick you can pick up from the store.
Such an easy way to increase your protein and even save those carbs and fats for that later meal you don’t have as much control over with the family or co-workers.
#4: Don’t buy bulk snacks.
Often when we go on a trip, we buy snacks at the airport. And a bigger bag than we should eat in one serving.
Or we buy snacks for the hotel room or AirBnB for our family even.
And while it can be helpful to have snacks if we don’t know when we will get to eat or if the meals provided us will really work for us, we need to be conscious to not just have extra around as it will be tempting to eat it when you aren’t even hungry!
It’s easy to mindless nibble and let those calories add up.
So be strategic with your snacks especially if you’ll have them around you all the time! Even portion out things so you aren’t as tempted to keep snacking!
#5: Plan in short workouts.
Instead of trying to force yourself to maintain the same routine you would at home, plan in some workouts you can get in even in your hotel room if you’re super short on time.
That plan to do something may lead to you doing more if you can find a gym or end up with more time. Not to mention often you can find gyms with quick class options if that will help with accountability to get moving!
But simply doing something will also keep you in a routine and habit and mentally make you feel good.
And often when we stay consistent with one habit, we want to stay consistent with others!
So even if it is a 5 minute mobility routine so you feel good when you get back home to train hard, the consistency will pay off…and even reverse some of the aches and pains we get from travel postures!
#6: Get out and walk!
Even if you can’t workout, often you will have little breaks in the day where you can get out and walk.
Not only is this a great way to stop mindless snacking, but it does get you moving and can even allow you to explore the area more!
Even if it is just to get a coffee or grab food, try to move as much as you can during the day! Finding ways to be more active will even help you want to do the other healthy habits and routines you want to maintain.
#7: Increase your intensity AROUND the trip.
In preparation of your trip, it’s not a bad idea to occasionally go a bit more intense with your programming prior, especially so you could even use the trip as a de-load workout week or recovery week.
This may be a time too you are slightly more aggressive prior with the calorie deficit, not extreme but aggressive, and also using more intensive cut macro ratios over easier ratios to hit.
You can then move to minimums on your trip, tracking to stay even just accountable.
And then when you come back, you may go back into things with a bit more intensity even just in your macros before relaxing back into something you can fully be consistent with.
This 1 week before and after just can help with damage control and also mentally make us feel balanced when being a little less conscious of those healthy habits while traveling.
Remember vacations shouldn’t the time you stress about your diet, but finding a balance especially when we travel more often can be key!
Focus on doing the minimum even just to maintain those results so you can continue to build when you are back home and in your element!
Ready to dial in your diet and your workouts to fit your lifestyle, needs and goals?