How to Lose Weight on Vacation

Dr. Constance Odom, MD

Medically reviewed by

Dr. Constance Odom, MD

Dr. Constance Odom, MD

About

Constance Tambakis Odom, MD graduated in 1987 with her Doctorate of Medicine from the New York Medical College, and was an Anesthesiologist Resident from 1988 to 1991 at the Brookdale Medical Center PGY II (CA-I)-PGY IV (CA-III). She is Board Certified by the American Board of Anesthesiology since 1998 and American Academy of Anti-Aging Medicine since 2002. Constance Odom, MD is affiliated with the American Medical Association, American Academy of Anti-Aging Medicine, American Society of Anesthesiology, Georgia Society of Anesthesiology, Hellenic Medical Society of New York, North Carolina Society of Anesthesiology, and Society of Ambulatory Anesthesia.

Credentials

Medical Director At:

• Nu Image Medical
• MetroMedispa P.A.

Staff Anesthesiologist at:

• Betsy Johnson Regional Hospital in Dunn, NC
• Onslow Memorial Hospital in Jacksonville, NC
• Duplin General Hospital in Kenansville, NC

Director of Anesthesia Services at:

• Jacksonville Surgery Center in Jacksonville, NC

Written by our editorial team.

Last Edited 8 years ago · 4 min read

Just because you're traveling doesn't mean that you have to gain weight, and there are several ways that you can stay healthy even when you can't control everything that you eat. The stricter that you are with your diet the greater the chance that you'll actually lose weight on vacation, although that is a bit of an ambitious goal. If you focus on eating healthy foods, limiting your carbohydrate and alcohol consumption, and try to stay away from most junk and processed foods, you'll probably at least maintain your weight when you're traveling. There are even ways that you can turn your adventure into another opportunity to lose weight if you really want to, so below are some of the best methods that you can use to lose weight even when you are away from home on travel.

Exercise  to lose weight on vacation

Exercising during travel is one of the best and easiest ways to lose weight, and you should try to incorporate as many exercise related activities into your trip as you can. For example, if you are traveling to a scenic area with mountains you should try to hike in the area or ski. Take advantages of the outdoors wherever you are traveling to, and participate in the top outdoor recreation options. That way you'll get to experience the natural scenery and enjoy fun activities while also burning any extra calories that you may be getting from your travel diet. Some other options that are pretty easy to find in many travel destinations include swimming, jogging, biking, golfing, kayaking and rowing, tennis, and many others. At the very least you can always take a walk every day even if you aren't near any particular sports or outdoor recreation options at the moment.

Also, book a hotel that has a gym on site and take advantage of it when you have some free time. You might also have other sports options at your hotel such as basketball or tennis courts. Try to build your vacation around fun outdoor exercise activities; there are plenty of scenic parts of the world that have bike tours, rowing, kayaking, mountain hiking or climbing, and other options. You don't have to spend most of your time doing this to stay in shape and lose weight, and the benefits are tremendous, especially when you otherwise might be more sedentary and when you might be indulging in high calorie meals. Focus on activities that you know that you can handle based on your medical history and your exercise ability, and if you aren't quite sure be sure to talk to a medical doctor before starting any new exercises.

Be careful about what you eat

It can be easy to go all out when you travel and eat whatever you want, but this is the surest way to gain weight during your trip. Be careful about what you eat and exercise some caution; try to stick to whole natural foods and although you won't be able to cook, you can find plenty of healthy food no matter where you travel in the world. Ask about the ingredients in the menu items and try to avoid eating processed foods or fried foods when you are traveling. Depending on where you are in the world, you can find some amazing local produce and whole foods that you might not be able to find elsewhere, so experience that local cuisine and try out the healthy choices that they have available for you. You don't have to count calories or anything like that, but if you have just a little bit of discretion you'll probably avoid gaining weight.

Trying to lose weight with your food choices can be a bit trickier. It's certainly possible to lose weight while traveling, but you'll really need to be aware of your calorie intake along with your food choices. A lot of restaurants can provide you with calorie information but most probably won't be able to. You'll need to carefully pick your portion sizes and only stick to small portions for most foods, with the exceptions of fruits, vegetables and healthy low fat protein sources like fish, chicken or lean meat. In general, if you spend a few minutes and think about the foods that you eat before you eat them, you'll probably end up picking healthier options. Use the vacation as an opportunity to introduce new healthy foods into your diet, and look for local vegetables and fruit that you can eat to help you lose weight.

Get healthy snacks for your travels

When you don't have a refrigerator it will be difficult to store fresh produce, but there are still several healthy food options available that you should bring with you. Nuts are a great healthy snack that do not go bad, and there are several choices that can keep you full during your travels while providing you with plenty of beneficial vitamins, minerals, healthy fats and protein. You can even come up with your own trail mix using nuts and dried fruit and other ingredients, just remember that dried fruit is not good to eat when you are trying to lose weight. A trail mix with mostly nuts and perhaps some dried veggie chips and seeds can definitely help you lose weight and will keep you from having to rely on fast food or junk to stay full.

Watch your portion sizes

Although most of your dining will be at restaurants, you can still avoid the heaviest items on the menu and stick to light portion sizes that won't be overbearing. As mentioned previously, it won't be very easy to control how many calories you eat or even count them, but you can definitely watch your portion sizes. Drink plenty of water with every meal when you are traveling; not only will it keep you hydrated but it will also help you eat a lower amount or food during each meal. Try to share your meals when you can and limit your portion sizes, and instead of getting one large portion of an entrée, take smaller portions from multiple entrees. Also ask your waiter about the portion sizes and try to order items that are smaller in portions but still filling and healthy.  Splitting meals with friends and family during your travels will save you money and keep you from gaining weight.

Watch your alcohol intake and only try the weight loss methods that you want to

Also try to limit your alcohol intake as much as possible. Having a few drinks won't make you gain weight, but indulging in cocktails and other high calorie alcoholic drinks definitely will. Even some of the lighter alcohol drinks are still high in calories, so try to limit them. Although you probably won't want to eat like you're on a diet when you're traveling, following just a few of the tips in this article will most likely help you avoid weight gain at the very least, and in the best case scenario you may even lose weight. You can even design a part of your trip to be focused on healthiness by exploring natural and healthy local produce, taking part in outdoor adventures, and visiting the best healthy restaurants in the region. There are plenty of ways to go about your trip and the possibilities are many for weight loss opportunities, so try whatever you think might be appealing to you the most and hopefully when you weigh yourself after you come back home you will have lost a few pounds!

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your physician about the risks and benefits of any treatment. Nu Image Medical may not offer the medications or services mentioned in this article.