One of my biggest problems while traveling is feeling like I’ve gained weight… While I certainly don’t mind gaining a few pounds from experiencing the food and spirits and treats while traveling, I don’t like feeling “blah” when I return and feel like I’m starting over on my health and wellness journey.

Prior to 2021, I ate whatever I wanted and didn’t worry much about gaining weight as I tend to hover around a decent weight for my height. I had a few extra pounds around my stomach and thighs (like most women do), but I didn’t care much because those 5 extra pounds were beers with my friends, bread and cheese with my boyfriend, potatoes with my sisters, and those experiences are worth those pounds in my opinion!

However, I noticed I started getting a little bigger than I liked for my preference and my body type and just didn’t feel great. I started working with Best10, which is a meal planning and exercise accountability program. I won’t give you a full advertisement for it, but I have absolutely loved it. I did the meal plan program only and receive a week full of recipes, and then I send her photos of my meals to keep me accountable!

I went to Florida for a week with my family and this was my first test (domestically) at keeping myself accountable on my health and wellness journey. I am not a licensed professional, but these are tips that have worked for me! Always talk to your doctor prior to traveling to see what is best for you.

Stay Active

I took out a week-long membership at the local gym at the beach and went 3 out of the 6 days I was there. During the other 3 days, I walked on the beach or did a quick workout on the patio.

If you’re traveling abroad, there are so many ways to stay active! Here are a few ideas:

You can go for an early run
You can use the hotel gym and do a quick HIIT or weights workout
You can pack a travel yoga mat and do a yoga or pilates flow in your hotel room
Walk to your destinations instead of using transportation (make sure it’s safe to do so)
You can pack resistance bands and do resistance work in your room

I find that when I’m traveling in Europe, I walk so much more. I average around 15,000 steps a day when I travel abroad. My problem when traveling is the food…

Stay Hydrated

Keep a water bottle with you and keep yourself hydrated. I have a “security water bottle” similar to a “security blanket” ;) I keep this 32 oz. water bottle with me everywhere. When I travel, I try to bring an empty water bottle. If I don’t, then I either get a refillable one or get bottled water to refill throughout the day (pending the water is safe).

Water is the ultimate healer and making sure you are hydrated does wonders for your body. It is easy to lose track while traveling and forget to drink water, I will admit I’m not great at it, but I continue to work on it.

Be mindful of what you’re eating

Again, this is my downfall. I love bread and cheese and all carbs. I don’t discriminate! Pastries, baguettes, sourdough toast, a dinner roll, crackers. I love them all equally.

Instead of snacking on chips or croissants while traveling, I’ll now grab a banana. Equally as travel-friendly, loads healthier. At dinner, I’ll ask for a side of vegetables instead of mashed potatoes or french fries. It takes multiple minor changes like this to make a major difference.

What I also enjoy doing while traveling is having a few snacks throughout the day instead of big meals. I’m often running around seeing the sights and don’t have the time to sit and eat a meal anyway. This is a perfect time for a healthy snack. Pack some peanut butter crackers, fruit, or pick up a wrap and eat on the go.

One of the best things I’ve implemented while traveling is bringing a mini blender and making smoothies in the morning. I pick up a banana, ginger, and almond milk and make a quick smoothie and I’m ready to go!

Limit your alcohol intake

Alcohol is full of empty calories and toxins. I enjoy a syrupy frozen margarita as much as anyone, but they add up and make you feel terrible the next day.

There are some nights during your trip that you want to let loose and have a good time. Feel free to do so! Just be mindful of how much you’re drinking and especially WHAT you're drinking. I’ve recently started using Sparkling Ice drinks (flavored sparkling water) as my mixers. The entire bottle is 5 calories! They have a great ginger lime flavor that is wonderful for a “skinny Moscow Mule.”

If you do plan to imbibe, keep yourself hydrated. A good rule of thumb is to alternate drinking a glass of water after every cocktail.

Keep your gut health in check

Traveling can upset your body in many ways. Some people get “traveler’s belly,” where they suffer diarrhea, constipation, or just abnormal bowel movements while traveling. A variety of things can cause this; such as a change in diet, level of daily activity, or sleep schedule, anxiety or nervousness, and/or changes in pressure or altitude.

I get bad traveler’s belly, and at risk of oversharing, it takes my belly a few days to get caught up. I started taking probiotics and continue to take them on my trips and wow that helps so much! I don’t feel as bloated, I have more energy, and just feel better all-around knowing my gut is healthy and moving.

Sleep well!

If you have trouble sleeping while traveling, you aren’t alone! You can read my post on how to fall asleep on the plane, and that is the best place to start. If you can start your trip avoiding jet lag, you are off to a great start!

Be sure to get as much rest as you can while traveling. I tend to go go go, but still find time to take naps or get my rest in somehow. I have an incredible ability to fall asleep anywhere and will fall asleep (when safe) in taxis, planes, trains, etc.

If you have trouble sleeping, bring something to help. Whether it is a lavender oil or some medication your doctor has cleared for you, do what you can to make sure you sleep and sleep well!

There are PLENTY of ways to keep your health and wellness top of mind while traveling, but balance is always key :) Try not to be so strict that you miss out on amazing food and experiences.

If you have any additional tips, drop them in the comments below!

How to stay fit and healthy while you travel