Last updated on April 10th, 2025
While traveling certainty broadens the mind, it can also broaden the belly if you are not careful. One study found that we eat between 35% and 45% more in terms of our portions when not eating at home. When traveling, this can easily add up as you are more likely to indulge and treat yourself, plus you will likely drink a lot more alcohol and soft drinks.
For many Americans, this can have a compounding problem on their weight issues, as nearly 70% of adults in the US are either overweight or obese. The gap between overweight vs obesity is not as big as you may think, as obesity is diagnosed in people with a BMI of 30 and above and overweight is classified as a BMI between 25.0 and 29.9. And while obesity is linked to more serious illnesses like fatty liver and even cancer, both conditions cause an increased risk of heart disease and diabetes. Even if you are only a little bit overweight or are looking to watch your diet for whatever reason, you should still look to fend off excess weight gain, which you may find hard to shift when you return.
The good news is that this doesn’t mean you can’t indulge a little while on vacation. Rather, you can instead consider practicing some healthy habits to fend off excess weight gain while traveling.
Here are some things you can do:
Squeeze fitness into your itinerary
Make it a point to include a few fitness-related activities in your travel itinerary. By being intentional in this way, you’re more likely to follow through with them since you’ve allotted a specific time and place for such activities. Some things you can try include using the hotel gym facilities or jogging in a park near your accommodations. Most hotels have swimming pools, allowing you to have half an hour exercising in the water if you wish.
If you want to go the extra mile, pick travel activities that involve fitness, like hiking or kayaking. You can also opt to walk to your destinations since walking for weight loss is very effective. Walking 1 mile can already burn 100 calories, helping you avoid excess weight gain. Honolulu, Paris, and Marrakech are some of the most walkable travel destinations you can visit. The bottom line here is to make fitness part of your travel intentionally.
Drink enough water
Instead of drinking your calories in the form of sugary drinks like Mexican horchata or Taiwanese bubble tea, make water your go-to beverage when traveling. Staying hydrated can improve your metabolism for weight loss. That’s because water plays a crucial role in lipolysis, the process of metabolizing fat. Also, it prevents you from confusing thirst with hunger, so you prevent overeating. You can keep a water bottle in your bag to help you avoid buying sodas or sugary drinks when you’re thirsty. If you’re traveling by plane, empty your water bottle before boarding to prevent confiscation, then fill it up when you get to your hotel. Another great option for a healthy, convenient snack is Gundry MD ProPlant Complete Shake, which provides essential nutrients and protein to keep you full without the added calories of sugary beverages.
Be mindful of your portions
It can be hard to avoid indulging in food on your travels. After all, you don’t want to miss out on trying new and exciting cuisines, especially in countries like India, where dishes like biriyani come in countless regional variations. Fortunately, you don’t have to—as long as you stay mindful of your portions. You can eat anything and burn belly fat this way since you’re being cautious of the amount of calories you’re consuming. To do this, keep track of your servings. You can even split food with your companions to reduce your portions.
To avoid over-indulging, you can even pack healthy snacks on the go. Just make sure they’re foods you can take on a plane, including packaged snacks like granola bars, trail mix, and whole-grain bread. By doing so, you can satisfy your hunger without consuming too many calories, which can lead to excess weight gain.
Get enough sleep while traveling
Sleep deprivation can increase your hunger hormone levels, prompting you to eat more when you’re traveling. Given this, it’s essential to get sufficient sleep when traveling, no matter how tempting it is to stay up and continue exploring. If you find it hard to sleep in a different environment or due to jet lag, keep your hotel room dark to induce sleep. Request a room with blackout curtains or one with north-facing windows, as these get the least amount of sunlight. You can also try bringing a sleeping mask and noise-canceling earbuds so you can comfortably sleep in transit. Ultimately, your goal should be to get at least 7 hours of sleep every night.
Gaining weight while traveling is a common experience for many, but it doesn’t have to be that way. Try these tips to travel healthier in the future!
