BEFORE YOU GO
Whether an early or late flight, travelling takes time and energy. Prep your final meal before leaving to avoid being famished and making poor choices at the airport. Have a late dinner if leaving really early and if not have food prepped for breakfast and all your bags and documents ready to avoid skipping this meal to search for your boarding passes or passport!
AT THE AIRPORT
Airports can be boredom central and shops, coffee docks and restaurants are full of tempting foods. Rule of thumb: go for fruits first. Healthy protein sources may also include natural yogurt, protein shakes at the juice bar (go for ones made with milk or water instead of fruit juice), eggs or cheese. Healthy fats may include mixed nuts or trail mix. Be wary of their high calorie content though!
Drinks such as tea, coffee (early morning flights only as you don’t want regular sleep patterns affected if too late) and water are best and high sugar sports or fizzy drinks avoided.
AT YOUR ACCOMMODATION
Find a local shop and purchase a pack of 500ml bottles of water on the day you arrive. Keeping hydrated can help warn off huger signals and keeping hydrated is important for you overall health regardless of location.
Stock up also on boxed salad, pieces of fruit like berries, pears, apples and deli meats like ham, chicken and even boiled eggs. If you don’t have a fridge a mini cool-bag or cool-box could be used.
DINING OUT
This is where many of us “let loose” and eat 5 courses, lots of alcohol and end up feeling bloated and uncomfortable.
Here are my top 4 tips when dining out:
- Decide ahead of time where you would like to eat and check out their menu online or earlier in the day if passing and decide ahead of time what you would like to eat.
- Have either a starter and main or main and dessert – not both. You may not opt for this all the time but it’s a simple strategy that can cut calories from a large meal.
- Choose meals that have a high protein content (meats/fish/chicken/cheese) and lots of veggies. Go easy on sauces (get them on the side) and don’t order “extra fries” or just share yours with the table.
- Eat until satisfied – not stuffed. If you are rubbing your tummy after your main course and loosening your belt you probably have no room for dessert so don’t be tempted.
ALCOHOL
Alcohol has 7 calories per gram and can be a daily indulgence on holiday with meals and on nights out. High calorie drinks like cocktails, pints of beer/cider and wine can be replaced by spirit shorts with low-cal mixers, bottles of beer and a glass with ice (to keep hydration up) or not having any alcohol at all on some nights.
A glass of water between alcoholic drinks and non-alcoholic beers are also an option to keep high calorie intake and the hangover symptoms at bay. We also lose all sense of control when under the influence and can feel hungry and indulge in 47″ pizzas we don’t need when on the way home. Been there!
EXERCISE
You can remain active on holiday without going to the gym. Walking or jogging through the local area are fantastic ways to keep active and see the local sights. I love to do this in the early morning when away and 20-30 minutes is perfect.
Many tourist destinations rent bikes too. You can go surfing, take a hiking trip or even swim if there is a pool or local climate allows sea swimming.
AND REMEMBER…..
If any of these strategies takes away from your enjoyment of your holiday you don’t have to implement any of them! Really!
Once you make a conscious decision and understand that your progress may stall or weight may increase BUT are willing to get back into your new healthier habits when you return that’s all that matters.
Mark
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Mark Caulfield is a Personal Trainer and Nutrition Coach with over 10 year’s experience in the fitness and health industry. His coaching packages can be viewed HERE >> Work with Mark. Thank you for taking time to read this resource. Feel free to share giving credit to Mark Caulfield Coaching.
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