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5 Key Steps to Avoid Weight Gain During Travel

Step 1 – Make a Game Plan

Even in the smallest towns there are places where you can get a workout in. If its extra money you’re  worried about spending on a la carte gym fees, I will let you in on a secret I have been using for years.  Put on your workout clothes, head to desired gym, (even better if its with friends or family that already go to that gym), approach the front desk and say, “I’m new in town and I’m thinking of living in this area and would really like to check out your facilities” Stress to them you don’t want a sales pitch, and in high-end gyms like Lifetime and Equinox they will not pressure you into talking about getting a membership, instead will have you sign a waiver and let you workout for that day or week for free. And BOOM, free workouts. DONE. The reason you say you’re moving to the area is, if they see an out of state ID they will assume you are only visiting, not interested in a membership, and force you to pay absurd day fees up to $50/day.

Step 2 – Consistency

Sticking to your regular schedule as closely as possible…. Set your regular alarms and add in some meal alarms so that you don’t forget to eat by getting side tracked by your travel plans or adapting habits of your travel partners.  You’ve worked so hard to get where you are, why adapt to them, make them adapt to you.

Step 3 – Recovery

Staying hydrated, getting ample sleep, and properly recovering from the stressors of travel and working out is key to keeping your adrenal glads and hormones in check. Cortisol, our “fat storage hormone” can get thrown out of whack with constant stress. Keeping mental and physical stress to a minimum will help prevent weight gain from settling around your waistline and a host of other issues such as irritability and depression.

Step 4 – Be Selfish

Going out to eat doesn’t have to be a bad thing. You just have to own up to your needs and don’t be afraid to ask for substitutions and special requests. With the growing number of food sensitivities and allergies, making the server aware of your nutritional needs is no longer something you should be scared about.  Be very polite, ask as many questions about the dishes as you see fit.  When your food arrives and you’re happy with your meal, it will be worth the pain and suffering you endured to ask a few simple questions.  BUT along with this comes the compensation.  Don’t forget to tip, and tip well. Its only fair, since you were a POLITE pain in the server’s ass, to reward them with a fat tip (at LEAST 20%).

Step 5 – Always BYOF

And Finally, Bring Your Own Food. And I know what your thinking, “Naaaaw, I’m good”, those sexy black leather pants you packed won’t love you back if you don’t. Trust me, this part is essential. Keeping on track with meal timing and paying attention to your hunger when you are out of your element will be the single most important thing you can accomplish to avoid weight gain during travel.  Pack snacks in your carry on and even your suitcase for healthy options when there is none.  This includes a few servings of your favorite protein, nuts, quest bars, organic jerky and don’t forget your supplements. If you’re feeling like these will take up too much real estate in your luggage, separating your supplements in ziploc bags and then placing them in your protein shaker saves on a lot of space. Plus by packing some snacks, this will save some space in those leather pants, and to me that’s worth more than taking up extra space in your suitcase.

Nutrition Myth

Nutrition Myth: Eating Less Will Make You Lose Weight

You want to start a new diet. You’ve thrown away all of your junk food in your house to help with your weight loss. You started monitoring your calorie intake, and you want to begin start meal prepping for portion control. Or, maybe you have a plan to only eat once or twice a day, because you heard that the less you eat the more weight you lose. But could that be true or is it just a nutrition myth?

Nutrition Myth: Eating Less Will Make You Lose Weight

Your diet and exercise could be a big factor to your goal of losing weight, but does it necessarily mean that you need to skip breakfast every day? Sure, eating less junk food will help you see results, but is it proper nutrition to eat less?

Expert opinion

Experts have weighed in on the nutrition myth of eating less to lose weight, and they all agree that if you are in a calorie surplus taking in less calories from food and burning more calories through exercise will help with weight loss.  The theory suggests, that your body will be burning more calories than you’re taking in creating a deficit. Although, scientifically this can be proven accurate, it doesn’t always take into account an individuals physiology. If a person has been steadily gaining weight most likely, yes they are in a calorie surplus, and creating a deficit will help them lose weight but not every WeightLoss patient is in a significant calorie surplus.

Less junk food, more exercise

Although if you’re in a significant calorie surplus it will be beneficial to eat less high calorie foods and replace them with more lower calorie fruits, vegetables, lean meats, and healthy fats. You can definitely see significant weight loss without incorporating exercise but including exercise will not only increase your deficit but help you maintain lean muscle mass which in turn will drive your metabolism.

Long-term effect

Eating at fewer calories for a long time could have some long-term effects on your body. Staying above 1200 cal is significant to maintain your metabolism for the long run going below this calorie marker can decrease your muscle mass slowing down your metabolism. Make sure when you are replacing high calorie foods with lower calorie healthy foods that you are still getting proper amounts of proteins, carbohydrates, and fats to maintain muscle mass and prevent a slower metabolism. Consider a customized plan from a certified nutritionist or dietitian to develop a plan that is right for you.

Mind tricks

You’re worried that a lower Calorie intake will make you stay hungry, try this portion control tip to trick your mind. Use a smaller plate when eating, as it requires less food, or have all your meals portioned out in containers in your fridge. Know exactly what your plate should look like including: 2-4 fist sized portions of vegetables, 1 to 2 cupped hands of carbohydrates, 1 to 2 palm sized portions of protein, and 1-2 thumbsized portions of healthy fats. Leaning towards the smaller amounts for females and the larger amounts for males. Also practice eating slowly and only until 80% full.

Proper Nutrition and Personal Workouts for Your Weight Loss Goals

Let the personal trainers and nutritionists at Strong, Lean, Happy help you reach your weight loss goals. With on-demand workouts and our nutritionist to guide you, Strong Lean Happy is a revolutionary way to get strong, get lean, and get happy. View our plans today!