Jun 27 2013

How To Keep The Weight Off Whilst On Holiday?

Many of our clients travel for work, and holiday regularly, and as a result find it difficult to control their eating. Waistlines suffer as a result.  Many times we hear “I’ll start my healthy eating regime when I’m back”, or “I can’t follow my routine because the gyms in the…

Many of our clients travel for work, and holiday regularly, and as a result find it difficult to control their eating. Waistlines suffer as a result.  Many times we hear “I’ll start my healthy eating regime when I’m back”, or “I can’t follow my routine because the gyms in the hotels don’t have enough equipment”.

These reasons and many more not listed do not have to stand in the way of your goals. Good food choices can be made easier than you think, and if you’ve committed to a new healthy body, there’s no need for your travels to hinder your weight-loss journey.

CHOOSE THE BEST LOCATION

Ensure that everything you need to eat healthily and stay active is close to where you are staying; location is key.  Not only should the hotel be close to your office but ideally near to a supermarket, a gym (or have a gym), and a park.  Google maps allows you to search for supermarkets and then find things nearby.  So even if you don’t get a car, you can easily walk to your fitness or nutritional havens.  If it’s not close it’s not likely you’ll go!

CHOOSE A ROOM WITH A KITCHENETTE

Depending on your budget you can choose a room with a kitchenette or at least a fridge.  If you’re not required to be in the office on the day of landing you can buy a few groceries on the way to the hotel so you have something to eat once you get in.

If you are unable to get a kitchenette, stock your fridge with good snacks such as fresh fruit and veg, bottled water, cottage cheese, plain yogurt, chickpeas, regular cheese, natural peanut butter, rye or whole grain bread, sliced chicken or turkey, milk, mixed nuts. Canned oily fish such as sardines rounds off the protein options.

TAKE MANY ITEMS WITH YOU

Instead of shopping when you get there, you can buy many of the dried and canned items beforehand and take them with you so you don’t have to worry about local stores stocking ‘healthy’ options.  You could even go as far as taking a cooler on wheels with you, partition it, and carry a combined cooler/suitcase when traveling.

OBTAIN MENUS IN ADVANCE

Many restaurants have menus that can be found online via their websites.  You may be able to ask the hotel to collect local menus and send them to your room for when you arrive.  By having the restaurant menus in advance, you will know exactly what types of foods you have access to at all times.  When dining in a group you can suggest places that conform to your nutritional requirements.

EATING AT RESTAURANTS

When traveling a large percentage of your eating will most likely be at restaurants.  Restaurants design meals based on typical customer expectations.  These are usually carbohydrate heavy, sauce laden, or no-vegetable fare.

Be conscious that you do not have to order food that is exactly on the menu.  Most of the time you shall need to increase the protein portion, reduce the carbohydrate and increase the veggies.

Ensure you ask the server exactly what you are getting as many meals will contain unexpected sauces and high-sugar additives.  These can really drive up the calorie density of your meal.
Finally try adding a bottle of sparking water to your meal even if you are choosing wine.  This will help fill prevent you from overindulging when you feel there is not other drinking option.

BRING SUPPLEMENTS

Sometimes you may find it impractical when on the road to make the correct food choices.  For times like these you’ll need to consider a few supplement options.

Protein choices are both hard to come by and more expensive than other options.  Increasing your dietary energy with protein powders is a good fall-back option.

Normally you should be getting 10 servings of fruit and vegetable per day.  But when traveling you would be lucky to get 2 or 3.  To make up for this reduction in macronutrients, you can use powered vegetable supplement such as Greens.

Please email us if you have other questions info@salecca.co.uk

Train Hard, Train Right
Sal & Becs
Directors at Salecca Ltd.
Office: (+44) 208 1665110

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Salman