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How To Stay In Shape And Avoid Weight Gain While Travelling– 11 Useful Tips!


by Caresse Cunha



Travelling is an incredible experience that allows you to explore new cultures, meet fascinating people, and create unforgettable memories. However, it can also pose challenges when it comes to maintaining a healthy lifestyle. With tempting local cuisines, limited access to fitness facilities, and the disruption of your daily routine, it’s easy to fall into unhealthy habits and gain weight while on the road.


But fear not! With a little planning and some smart choices, you can stay in shape and avoid weight gain while travelling. In this article, we’ll share 11 useful tips to help you maintain your fitness goals and enjoy your journey to the fullest.


Whether you’re embarking on a short trip or a long-term adventure, these tips will empower you to prioritize your health and well-being as you explore the world. From healthy eating strategies to incorporating exercise into your daily routine, we’ve got you covered.


So, pack your bags and get ready to embark on a journey filled with good food, exciting adventures, and a fit and healthy you!


Tip 1: Plan your meals in advance

When it comes to maintaining a healthy diet while travelling, planning is key. Take some time before your trip to research and identify healthy food options in the destinations you’ll be visiting. Look for restaurants or cafes that offer nutritious choices such as salads, grilled proteins, and vegetable-based dishes.


Additionally, consider preparing your own meals whenever possible. If you’re staying in accommodations with kitchen facilities, make a trip to the local grocery store and stock up on healthy ingredients. This allows you to have control over what you eat and ensures that you’re getting the necessary nutrients.


Another helpful strategy is to pack some healthy snacks for when you’re on the go. Fill small containers with nuts, seeds, or dried fruit, and carry them in your bag. This way, you’ll have a convenient and nutritious snack option whenever hunger strikes.


Moreover, if you’re traveling by plane or train, it’s essential to plan your meals ahead. Many transportation options offer pre-packaged meals, but these are often high in sodium and unhealthy fats. Instead, pack your own meal or opt for healthier alternatives like salads or sandwiches.


By planning your meals in advance, you can make mindful choices that align with your health goals and ensure that you’re nourishing your body even while on the move.


Tip 2: Pack healthy snacks

When you’re on the road, hunger can strike at any time, and it’s tempting to reach for convenient but unhealthy snacks. To avoid this pitfall, make it a habit to pack healthy snacks before you embark on your journey.


Choose snacks that are rich in nutrients and can keep you energized throughout the day. Some great options include fresh fruits like apples, bananas, and oranges, which are portable and packed with vitamins and fiber. Nuts and seeds are also a smart choice, providing a good source of protein and healthy fats.


Pre-portion your snacks into small containers or ziplock bags to make them easy to grab and munch on. This way, you won’t be tempted to rely on sugary or greasy snacks that can lead to weight gain and a crash in energy levels.


In addition to fruits and nuts, consider packing protein bars or granola bars that are low in added sugars. These bars can serve as a satisfying snack when you’re on the go or as a quick source of energy before or after a workout.


Remember, by having nutritious snacks readily available, you can avoid the temptation of unhealthy options and keep your energy levels stable throughout the day. So, be proactive and pack a variety of healthy snacks to fuel your body while travelling!


Tip 3: Stay hydrated

Staying hydrated is crucial for maintaining good health, particularly while travelling. Dehydration can lead to fatigue, headaches, and even digestive issues, which can put a damper on your trip. To ensure you stay well-hydrated, here are a few tips to keep in mind.


First and foremost, carry a reusable water bottle with you at all times. This will allow you to easily access water throughout the day, whether you’re exploring a new city or embarking on an outdoor adventure. Look for water fountains or refill stations to top up your bottle whenever needed.


Next, be mindful of your fluid intake. While it’s tempting to indulge in sugary drinks or alcohol while on vacation, these can actually contribute to dehydration. Instead, opt for water as your primary beverage and limit your intake of caffeinated or alcoholic beverages.


In hotter climates or during periods of intense physical activity, consider supplementing your water intake with electrolytes. Electrolyte tablets or powder packets can help replenish essential minerals lost through sweat and improve hydration levels.


Additionally, make it a habit to drink water before, during, and after meals. This not only helps with hydration but can also aid digestion and keep you feeling energized throughout the day.


Lastly, take advantage of hydrating foods. Many fruits and vegetables, such as watermelon, cucumbers, and oranges, have high water content and can contribute to your overall hydration. Snacking on these foods can be a refreshing way to stay hydrated while also getting important vitamins and minerals.


Remember, proper hydration is essential for your well-being, especially when travelling. By prioritizing water intake and choosing hydrating foods, you can keep your body functioning optimally and fully enjoy your adventures.


Tip 4: Choose accommodations with fitness facilities

When selecting accommodations for your trip, consider choosing places that offer fitness facilities. Having access to a gym, fitness center, or exercise room can make it easier to stick to your fitness routine while travelling.


Start by checking the amenities listed on hotel or accommodation websites. Look for keywords like “fitness center,” “gym,” or “exercise facilities.” Some accommodations may even offer additional perks such as swimming pools, yoga studios, or tennis courts.


If you prefer a more budget-friendly option or are staying at an Airbnb or vacation rental, consider options that have nearby fitness facilities. Look for accommodations located near local gyms or community centers that offer day passes or short-term memberships.


Having access to fitness facilities at your accommodation means you don’t have to forgo your regular exercise routine while travelling. You can continue your workouts, whether it’s strength training, cardio exercises, or attending fitness classes, just as you would at home.


In addition to the convenience, incorporating exercise into your travel routine can also help you manage stress, boost your energy levels, and maintain your physical fitness. So, make it a priority to choose accommodations with fitness facilities, or locate nearby options to support your fitness goals while on the road.


Tip 5: Take advantage of outdoor activities

One of the best ways to stay in shape and enjoy the wonders of your destination is to engage in outdoor activities. Traveling offers unique opportunities to explore nature, try new adventures, and soak up vitamin D from the sun. Here are some tips to help you make the most of outdoor activities:


Research outdoor activities in advance: Before you travel, find out what outdoor activities are available at your destination. Whether it’s hiking, biking, kayaking, or snorkeling, familiarize yourself with the options and plan accordingly. This way, you can pack appropriate gear and allocate time in your itinerary for these activities.


Embrace nature walks and sightseeing: Even if you’re not into extreme sports or strenuous activities, simply taking long walks or exploring the natural beauty of your surroundings can be a great way to stay active. Visit parks, gardens, and scenic trails to get your steps in and enjoy the scenery.


Try local recreational activities: Every destination has its own unique recreational activities. Sign up for a surf lesson, take a yoga class on the beach, or join a guided hike to explore the local terrain. Not only will you stay active, but you’ll also have a chance to immerse yourself in the local culture.


Stay safe and be prepared: When engaging in outdoor activities, it’s important to prioritize safety. Pack appropriate gear, stay hydrated, wear sunscreen, and follow any guidelines or instructions provided. If you’re trying a new activity, consider taking lessons or hiring a guide to ensure a safe and enjoyable experience.


Remember, outdoor activities not only help you stay fit but also allow you to connect with nature and experience the destination in a more immersive way. So, make the most of your travel adventures by embracing the outdoors!


Tip 6: Incorporate exercise into your daily routine

Traveling often disrupts our regular routines, making it challenging to fit in exercise. However, with a bit of creativity and flexibility, you can still incorporate physical activity into your daily routine while on the road. Here are some tips to help you stay active:


Start your day with a workout: Begin your day by dedicating a few minutes to exercise. Whether it’s a quick cardio session, a bodyweight workout, or some stretching, getting your blood flowing and muscles engaged in the morning can energize you for the rest of the day.


Explore your surroundings on foot: Instead of relying solely on public transportation or taxis, consider walking or biking to explore your destination. Not only will you get exercise, but you’ll also have the opportunity to discover hidden gems and immerse yourself in the local atmosphere.


Take active breaks: When sightseeing or exploring, take active breaks throughout the day. Find a park bench for some tricep dips or step-ups, find a set of stairs to climb, or simply do some stretching to keep your body limber and active.


Utilize hotel room exercises: If you’re in a hotel without a fitness facility or want to squeeze in a workout in the comfort of your room, there are plenty of exercises you can do with limited space. Bodyweight exercises like squats, lunges, push-ups, and planks can be done effectively without any equipment.


Participate in local activities: Engage in activities that are unique to your destination. Take a dance class, join a local sports team, or try a traditional martial arts class. Not only will you get exercise, but you’ll also have the chance to connect with locals and experience the culture firsthand.


Remember, exercise doesn’t have to be a formal gym session to be effective. By incorporating physical activity into your daily routine and being open to exploring new ways of staying active, you can maintain your fitness goals and enjoy your travels to the fullest.


Tip 7: Find local gyms or fitness classes

When you’re away from home, finding a local gym or joining fitness classes can be a fantastic way to stay active and engage with the local community. Here are some tips for finding and utilizing local fitness options:


Research in advance: Before your trip, research gyms, fitness centers, or studios near your accommodations. Look for places that offer day passes or short-term memberships. Check their facilities, class schedules, and reviews to ensure they meet your needs and preferences.


Ask for recommendations: Reach out to locals, fellow travelers, or use online forums to ask for recommendations. People who live or have visited the area can provide insights and suggestions for great local gyms or fitness classes that you might not find through mainstream search engines.


Try something new: Travelling is an opportunity to try new experiences, and attending fitness classes in a different location can be exhilarating. Consider trying a local dance class, yoga session, or martial arts training. Not only will it keep you active, but it will also give you a chance to immerse yourself in the culture and meet new people.


Check for language barriers: Depending on your destination, language barriers may exist at local gyms or fitness classes. Look for places that offer English-friendly instruction or consider joining group classes where non-verbal cues can be easily followed. Don’t be discouraged by language differences; it can be an exciting challenge and a way to learn and adapt.


Be respectful and open-minded: Remember that each country or region may have different fitness customs or etiquettes. Familiarize yourself with any cultural norms to ensure you show respect and courtesy to the local community. Embrace the opportunity to learn and participate in local fitness traditions.


By finding local gyms or fitness classes, you not only stay active but also gain a deeper understanding of the local fitness culture. So, step out of your comfort zone, explore new fitness environments, and make the most of your travel experience.


Tip 8: Use bodyweight exercises for quick workouts

When you don’t have access to a gym or fitness equipment, bodyweight exercises become your best friend. They require no special equipment and can be done anywhere, making them perfect for quick and effective workouts while traveling. Here are some bodyweight exercises you can incorporate to stay fit:


Push-ups: Push-ups are a classic exercise that targets your chest, shoulders, and triceps. They can be done on a mat or even on the floor of your hotel room. Modify the intensity by changing the hand position or performing them on an incline or decline surface.


Squats: Squats are excellent for working your lower body, including your quadriceps, hamstrings, and glutes. Make sure to maintain proper form by keeping your chest lifted and knees aligned with your toes. To increase the challenge, try adding a jump at the end of each squat.


Lunges: Lunges are great for targeting your legs and glutes. You can do forward lunges, reverse lunges, or lateral lunges to work different muscle groups. Add variety by doing walking lunges or incorporating a knee raise at the end of each lunge.


Plank: Planks are effective at strengthening your core muscles. Maintain a straight line from your head to your heels, engaging your abs and glutes throughout the exercise. Challenge yourself by holding the plank position for longer durations or adding side planks for additional core engagement.


Mountain climbers: Mountain climbers are a fantastic exercise that gets your heart rate up while targeting your abs, shoulders, and legs. Begin in a push-up position and alternate driving each knee towards your chest in a running motion. Focus on maintaining a strong and stable core throughout.


Burpees: Burpees are a full-body exercise that combines a squat, plank, and jump. Begin in a standing position, drop down to a squat, place your hands on the floor, kick your feet back into a plank position, perform a push-up, jump your feet back to a squat, and explosively jump up. Repeat for a challenging and effective cardio workout.


These are just a few examples of bodyweight exercises you can incorporate into your workouts while traveling. Mix and match these exercises, performing them in circuits or as individual sets, to create a quick but effective routine. Aim for 20-30 minutes of exercise, focusing on proper form and intensity, to maximize your results.


Remember, bodyweight exercises can be customized to your fitness level, and you can always modify the exercises to make them more challenging or easier. So, no matter where you are, you can always rely on your bodyweight to stay fit and active.


Tip 9: Explore on foot or by bike

Exploring your destination on foot or by bike is not only a great way to immerse yourself in the local culture and scenery, but it’s also an excellent opportunity to stay active while traveling. Here’s why you should consider exploring on foot or by bike:


Discover hidden gems: When you choose to explore on foot or by bike, you have the freedom to explore areas that may be inaccessible by other means of transportation. You can stumble upon hidden alleys, charming neighborhoods, and local markets that you wouldn’t have discovered otherwise.


Engage with locals: Walking the streets or cycling through the city allows you to interact with locals, observe their day-to-day lives, and experience the destination from a different perspective. You can stop for a chat, ask for recommendations, or simply observe the local way of life.


Experience the sights and sounds: On foot or by bike, you can fully appreciate the sights, sounds, and smells of your destination. You can take in the architecture, enjoy the vibrant street life, and pause to appreciate landmarks and scenic views. It’s a more intimate way to experience your surroundings.


Stay active: Walking or cycling is a great form of exercise that helps you stay active and burn calories. It’s a low-impact activity that suits all fitness levels, and you can go at your own pace. Whether it’s a leisurely stroll or an intense bike ride, you’ll be getting exercise while enjoying the sights.


Environmental-friendly option: Opting for walking or cycling is an eco-friendly choice. It reduces your carbon footprint and helps preserve the local environment. You can contribute to sustainable tourism and be a responsible traveler by minimizing your impact on the destination.


So, lace up your walking shoes or rent a bike, and get ready to explore your destination on foot or by bike. It’s an opportunity to connect with the place, stay active, and create memorable experiences.


Tip 10: Manage portion sizes and indulge mindfully

When it comes to maintaining a healthy lifestyle while traveling, portion sizes and mindful indulgence play a significant role. Here are some tips to help you manage your portions and enjoy indulgent treats without overdoing it:


Be aware of portion sizes: Different countries and cultures may have different portion sizes than what you’re used to. Pay attention to the amount of food you’re served and consider sharing meals or ordering smaller portions if possible. Listen to your body’s hunger and fullness cues to avoid overeating.


Practice mindful eating: To fully enjoy your meals, slow down and savor each bite. Engage your senses and pay attention to the flavors, textures, and aromas of the food. Eating mindfully helps you appreciate the experience, prevents overeating, and allows you to make healthier choices.


Balance indulgence with healthy choices: It’s okay to indulge in local cuisines and treats while traveling. However, aim for balance by incorporating healthy choices into your meals as well. Load up on vegetables, lean proteins, and whole grains to ensure you’re getting a good balance of nutrients.


Share indulgent treats: If you come across a local delicacy or dessert that you want to try, consider sharing it with a companion. This allows you to satisfy your taste buds without consuming excessive calories. Sharing not only reduces portion sizes but also enhances the social aspect of dining.


Stay hydrated: Sometimes, cravings for food can be mistaken for thirst. Stay hydrated by drinking plenty of water throughout the day. This can help you differentiate between actual hunger and thirst and prevent unnecessary snacking or overeating.


Allow yourself guilt-free indulgences: Traveling is a time to enjoy and experience new tastes and flavors. Allow yourself guilt-free indulgences in moderation. If there’s a dish or dessert you’ve been dreaming of, go ahead and savor it. Just be mindful of portion sizes, balance it with healthier choices, and enjoy it without guilt.


Remember, maintaining a healthy lifestyle doesn’t mean depriving yourself of local culinary experiences. By managing portion sizes, practicing mindful eating, and finding a balance between indulgence and healthy choices, you can fully enjoy the gastronomic delights of your travels while still taking care of your health.


Tip 11: Prioritize sleep and stress management

While travelling can be exciting and adventurous, it can also disrupt your sleep patterns and increase stress levels. Prioritizing sleep and stress management is essential for your overall well-being. Here are some tips to help you get quality sleep and manage stress while on the road:


Establish a sleep routine: Try to maintain a consistent sleep schedule, even while travelling. Go to bed and wake up at the same time each day to regulate your body’s internal clock. Create a relaxing bedtime routine that includes activities such as reading, practicing mindfulness, or taking a warm bath to signal to your body that it’s time to wind down.


Create a sleep-friendly environment: Make your sleeping environment as comfortable as possible. Use earplugs or a white noise machine to block out any noise disturbances. Consider using an eye mask to block out light, especially if your accommodations have bright streetlights or thin curtains. If needed, bring along a travel-size pillow or blanket to enhance your comfort.


Avoid electronics before bed: The blue light emitted by electronic devices can disrupt your sleep. Try to limit screen time before bed or use blue light filters on your devices. Instead, engage in relaxing activities such as reading a book or journaling to help you unwind before sleep.


Practice stress-management techniques: Travelling can sometimes be stressful, so it’s crucial to have strategies in place to manage stress. Incorporate practices like deep breathing, meditation, or yoga into your daily routine. Take breaks throughout the day to engage in activities that help you relax, such as going for a walk in nature or listening to calming music.


Limit caffeine and alcohol intake: While it may be tempting to indulge in that local cup of coffee or a cocktail, be mindful of their impact on your sleep quality. Limit caffeine intake, especially in the late afternoon and evening, to avoid disruptions to your sleep. Similarly, while alcohol may initially make you feel relaxed, it can disrupt your sleep cycles and leave you feeling groggy the next day.


Manage travel-related stress: Travel can come with unexpected delays, unfamiliar situations, and logistical challenges. Plan ahead, stay organized, and allow extra time for unforeseen circumstances. Adopt a flexible mindset and embrace the journey, even when things don’t go as planned. Focus on the positive aspects of your trip and practice gratitude for the experiences and opportunities you encounter.


Remember, quality sleep and effective stress management are vital for your overall well-being and enjoyment of your travel experiences. By prioritizing sleep, managing stress, and adopting healthy habits, you’ll be able to fully embrace the adventures that await you while maintaining a sense of calm and balance.



Travelling is a remarkable opportunity to explore the world, immerse yourself in different cultures, and create unforgettable memories. While it can pose challenges to maintaining a healthy lifestyle, with the right strategies and mindset, you can stay in shape and avoid weight gain while on the road.


Incorporating the tips mentioned in this article, such as planning your meals in advance, packing healthy snacks, staying hydrated, and choosing accommodations with fitness facilities, can help you maintain your fitness goals. Additionally, taking advantage of outdoor activities, incorporating exercise into your daily routine, and finding local gyms or fitness classes can keep you active and engaged with your destination.


Managing portion sizes, indulging in moderation, and prioritizing sleep and stress management are also crucial for maintaining a well-rounded and balanced approach to your health while travelling. By mindful indulgence and focusing on enjoying your experiences, you can savor the culinary delights without compromising your overall well-being.


Remember, the key is finding a balance that works for you, making conscious choices, and being adaptable to the unique opportunities and challenges that come with travelling. Take this article as a guide, but also listen to your body’s needs and preferences as you embark on your travel adventures.


So, whether you’re exploring a vibrant city, hiking through breathtaking landscapes, or indulging in cultural experiences, don’t forget to prioritize your health and well-being. With a combination of planning, mindful choices, and an active mindset, you can maintain a healthy lifestyle and fully enjoy everything that your travels have to offer.