weight gain on travel

The Weird Way Traveling Can Lead to Weight Gain

It’s all in your gut.

Jet lag can make you feel fatigued, queasy, and like your head is banging out a killer drum solo. But now, a study published in Cell reveals that it may also be linked to weight gain link: Hopping time zones messes with your gut microbes’ circadian rhythms, according to the new research. 

To determine what effect jet lag has on the gut microbiome (the bacteria that make up the community of microbes in your stomach), researchers from the Weizmann Institute of Science in Israel analyzed fecal samples collected from both mice and humans (yuck). They found that the bacterial colonies and their biological activities changed depending on the hour. Then, to mimic jet lag, the researchers switched up the mice’s light-dark schedules as well as feeding habits.

The result: The bacteria lost their normal rhythms and even changed in composition, and the mice gained weight and developed metabolic complications linked to diabetes. What’s more, when the researchers examined the microbiome of two people who traveled from the U.S. to Israel, they found that it had changed, supporting the growth of obesity- and metabolic disease-linked bacteria. Crap.

While the study didn’t search for ways to combat the effects, researchers are hopeful that, in the future, treating gut bacteria with probiotic or antimicrobial therapies may reduce or prevent jet lag from spurring weight gain.

More from Women’s Health : The 9 Best Probiotics For Your Health 7 Foods That Are Crucial for a Healthy Gut Can Probiotics Help You Lose Weight?  

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January 11, 2023

The Math Behind Vacation Weight Gain

You come home from your vacation declaring a 10 pound weight gain. But a week later you feel back to normal. Diving into the math behind vacation weight gain (or holiday weight gain) will help you realize it’s not as dramatic as you think. Enjoy your trip knowing that your regular healthy eating patterns matter much more than a few days of indulging.

I still dream about that amazing 10′ sprinkle cake from the Nest County Fair!

More than a decade ago when I had just finished losing my college weight, I used to weigh myself daily. But the scale started to control my emotions and I knew it was no longer serving me. 

I gave up the scale years ago.

These days, the only time I hop on a scale is at the doctor’s office. My goal is to feel good in my body and in my clothes. A scale tells me my force against the earth, but it can’t tell me how I feel. 

Using a scale

A scale can be a useful tool to track long-term trends and motivate someone to lose weight if they have received medical advice they need to.

I don’t think that all scales need to be banished from society, as they serve a purpose for those whose health would benefit from weight loss.

But if you’re healthy and happy at your current weight, a scale will likely cause more frustration than cheer.

As I have made peace with my body over time, I realized that the number on the scale discouraged me more than it helped.

Stepping on a scale after a vacation was one of those times. I have overheard folks report back from a week-long vacation, “I gained 10 vacation pounds on my trip to Italy!” I want to tell them to weight it out. Extra water, food in your system, and alcohol consumption can all be contributed to weight gain that isn’t necessarily going to stay with you. 

It takes two days for me to lose some water weight

I’ve learned that it takes about two days into a vacation of eating more than I usually do, in both portion size and richer foods and alcohol, to notice that my body feels different.

And upon my return it takes me about 4 to 5 days of regular meals and my exercise routine to feel normal again. Most of this extra weight is in the form of water.

Remember that to gain a pound of fat you have to eat 3,500 calories more than your body needs to burn to function .  (Just like you need a calorie deficit of 3,500 to lose a pound of body fat.)

Consider a vacation to a big city where you might walk five miles a day sightseeing, visit a hip new fitness studio once during the week, and go for one run while you’re there.

You are likely burning 2,200+ calories per day. 

That means you’d have to eat 2,200 PLUS 500 calories more every day to average a single one-pound weight gain on your trip. 

If you came home from your vacation 5 or 10 pounds heavier on the scale, you likely didn’t eat 17,500 calories above your needs in a week – that would be an average of about 4,850 calories per day!

Now I know I’ve probably come close to eating that number in one day before, but not seven days in a row.

I find that my body usually wants to eat less the day after I eat a lot. #balance

You are thinking: How did I gain 10 pounds on a vacation?!

All those pounds are mostly water weight.  The reason for the five-pound “gain” is water retention.

Not only do certain rich foods leave you retaining water, but you also have the physical weight of the excess food traveling through your system for at least 48 hours or so. Kind of gross, but it’s in there!

Once you’re home, just slip back into your healthy routine (you’ll probably want to!), stock the fridge with fresh produce, and wait it out.

The squiggly line effect will take care of the rest. 

Do not weigh yourself right after a vacation. 

Wear your stretchy pants (so as not to get discouraged by tight jeans) and see how you feel a few days later.

I bet the jeans fit perfectly.

I used to feel more self-conscious about my post-vacation bloat, but then I realized that no one else can tell . It’s more about how you feel than how you look.

Tips to FEEL Your Best on Your Vacation

Aim for three meals per day..

If you’re like me, you tend to eat more at each meal while traveling than when at home. But I find that because I’ve had a bigger lunch, I don’t really need a snack! My body is smarter than I think.

Curb the booze.

I know, I know. Drinking beer all day at the lake might be the best part of your summer! But at least for me, nothing makes me feel worse than dehydration or a hangover.

Definitely enjoy some drinks, but just don’t get hammered, ok?! You can probably easily drink a lot more calories than you can eat. Over-drinking is the number-one way to feel terrible. 

Bring just one part of your workout routine with you.

That could be just a run along a new city’s river or a power walk on the beach. Or yoga via podcast in your cozy cabin one morning. Or a trail hike in a new part of the world.

Breaking a sweat will help you feel your best. And walking totally counts! 

I find after the first day or so I actually want to go for a run or visit the resort fitness room for a little sweat session. 

Focus on foods that you can’t get at home.

When we were in Anguilla I was all over the tropical fruit! Green juices, fresh pineapple, mango, kiwi, papaya. I had their delicious chia pudding and some eggs for protein. I chose to skip the waffles, pastries, and french toast that I can easily get at any American buffet.

For lunch I chose Caribbean fish tacos and opted out of the burgers and french fries I can get at any restaurant anywhere. 

Add in a little mindfulness.

I am ALL FOR enjoying your trip and indulging in the most delicious foods you come across. But just make sure they are good ones.

Don’t gobble down a gas station donut on your car trip. Visit that local ice cream shop that is known for their birthday cake ice cream and use your five senses to devour it.

How To Have A Healthy and Happy Vacation: Don’t Worry So Much About Weight Gain!

As a Registered Dietitian, I’m telling you to relax during your vacation. Knowing the math and how my body operates helps me truly embrace the trip.

Remember that just a few days of healthy eating is all it takes to counteract a few days of overeating.

Your long-term eating habits in your regular daily life are way more important than those you adopt for a few days away.

• My Wellness Program

If you’re interested in learning more about an intuitive eating approach to wellness, check out my wellness program, Bloom . You’ll get 6 weeks of lessons on mindful eating, preparing balanced meals, nutrition foundations, and finding exercise you love. All for just $67!

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More posts on weight change:.

• Weight Change: Density + Volume
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• How to gain and lose 5 pounds
• How to keep the weight off
• The Crossroads of Happy + Healthy
• 7 Diet Tweaks for Weight Loss
• Then & Now

Reader Interactions

January 29, 2020 at 8:20 am

“A scale tells me my force against the earth, but it can’t tell me how I feel” – Thats one of the best lines I’ve ever read!! So true – Thank you!

Kath Younger says

January 29, 2020 at 9:04 am

Jill D says

January 29, 2020 at 9:42 am

I needed this today. it is my weigh-in day and I have been dreading it because I had an indulgent weekend. I lost 60 pounds 2 years ago but I re-gained 10 pounds over the course of a year. I was okay with that because my clothes fit and I exercise consistently. Unfortunately, after getting on the scale in early January that 10 pounds had turned into 20 and my clothes are not fitting. Time to do something before the 20 turns into the 60 plus.

However I need to keep it in perspective and know that whatever the scale says tonight that a weekend is not going to destroy all of the effort of the previous 3 weeks or 2 years.

Thanks for the reminder.

January 30, 2020 at 8:30 am

Great job losing the 60 pounds! That’s so hard! I’m on a mission to lose 40 (It was 60 but I lost 20 almost two years ago, but then put 10 back on..then lost 10 … so now just the 40 to go). It’s so hard! Kudos to you! It’s always comforting to hear from others in the same boat. (And for the reminder that a few bad eating days won’t mess up the progress we’ve made).

January 30, 2020 at 4:28 pm

Good job to you as well. The mission to be healthy is much easier with the support of people who understand the struggle and the pitfalls. Be kind to yourself!

The Many Thoughts of a Reader says

January 29, 2020 at 11:04 am

In the same thought process, do not weigh yourself on a Monday morning! Give yourself a day of back to the regular week day grind before you torture yourself if you are weighing weekly!

Brigid says

January 29, 2020 at 1:03 pm

I’m dreaming about that cake now!!!

January 29, 2020 at 1:42 pm

Ugh me too!!!! This was from a big real estate party that we went to two years ago. I went this year with very high hopes there would be a 2.0 cake but alas there was not one. I asked a friend in the know and she said that there were so many SPRINKLES to clean up the year before that the venue said they couldn’t do it again!! Isn’t that sad!!?

February 4, 2020 at 12:10 pm

That cake is what dreams are made of.

Stacey M. says

January 29, 2020 at 1:11 pm

Thank you so much for this post. I think this is something so many women need to better understand … and maybe it’s not something that can be taught but rather something that comes with age. I know it took me a long time to *really* pay attention to my body (instead of what some fitness professional, or magazine, or weight-loss guru on TV was telling me) and realize that our bodies are smart and they will tell us what they need. If you want to kick back and enjoy your vacation, go ahead and do so. Eat and drink what you like, but pay attention to how your body feels after you eat/drink various things. It’s almost a given that if you do this, you’ll notice the things that don’t make you feel so great vs. the things that energize you and give you the energy to go about your activities. There’s no need to fear any food, or a week’s full of indulgences if you follow these rules. Like you said, after a day or two of heavier, more indulgent foods, you’ll likely find that you crave something lighter (like a salad or fruit) instead of steak and potatoes. I am so glad so many more RDs are coming around to this way of thinking … spreading this kind of thought will serve so many more women in the long run than messages like “lose those last pesky 10 pounds” or “tighten that bum with this 7-day meal plan” or “don’t eat more than X amount of calories if you want to lose weight”. Sorry that was so long-winded but this is something I’m pretty passionate about after having fallen victim to diet/weight loss messages when I was younger and losing myself to an eating disorder for a few years. <3

January 29, 2020 at 1:39 pm

Thanks for your thoughtful comment! Couldn’t agree more.

January 29, 2020 at 1:59 pm

My biggest suggestion for vacation weight gain is to walk everywhere (when possible). I’m usually the same weight or less after vacation because we walk so much (and I don’t put much thought or stress into what I eat). We often choose the hotel based on location and walk everywhere within a few miles. We’ve found we see more of the city walking rather than driving or riding and have found so many unexpected restaurants and entertainment walking. An added perk is we avoid the cost of renting a car. For traveling longer distances, most cities have great public transportation and/or shuttles between the hotel and airport.

January 29, 2020 at 2:13 pm

Agree! Great tip.

March 29, 2023 at 1:03 pm

Walk in Uber out! Is my motto!

January 30, 2020 at 12:39 am

Just a small one, you write 3,500 kcal to gain a pound of fat. Guess the 3, is a typo 😉 just to eliminate any confusion.

Leatitia Samson says

January 31, 2020 at 1:20 pm

The 3 is correst. It takes 3500 kcal to gain a pound of fat (three thousand five hundred).

January 30, 2020 at 12:42 am

Unless you mean for 7 days – which I caught now 🙂

January 30, 2020 at 5:21 am

Amanda says

January 30, 2020 at 12:08 pm

I like how you said to gain a pound of fat, you have to eat 3,500 calories more……Usually we hear about how you have to burn off that 3500 to lose a pound of fat. When I think of it the way you said it, I’m like “Oh, that’s a lot extra to have to eat and I’m not even sure I can do that for days in a row”.

Lzabel Goulart says

January 31, 2020 at 5:19 am

I am lucky. I do not gain weight after vocation…I love your amazing 10? sprinkle cake.

Ruthie says

January 31, 2020 at 10:22 am

This is great information. Thanks so much. Have a good weekend!

February 3, 2020 at 8:35 am

You can swap out vacation and sub in “holidays”, “birthday weeks”, “too many happy hours”, etc! LOL! It will all work out in the end.

February 5, 2020 at 7:23 pm

I find this so interesting! When. I work a desk job, so my vacations are super active by comparison! I find that I’ve often lost weight upon returning – I love going to major cities like New York, Paris, Prague – where it’s likely I’ll get 15-20K steps a day – in addition to any bicycle tour or whatever else. Even in Hawaii, where I did a LOT of relaxing, we still kayaked, did SUP, hikes etc. I’m not even a particularly athletic person – but I like moving on vacay!! Stimulates body and brain!

Melissa says

February 23, 2021 at 10:29 am

I gained 10 pounds (119 to 129) in 5 days at an all inclusive, been back 2 days and only lost 3…! I know at least 5 of this is fat, I can see it. It’s amazing how QUICKLY we can gain fat after we had been dieting. I am back to my routine and guess it will take about 2 weeks to lose. This article is a bit deceiving as yes SOME of vacation gain is water and inflammation but unfortunately not all or even most of it. When you are a short girl it’s VERY easy to gain as our TDEE is so low. My hubby on other hand eat way more than me gained 6 pounds and already lost 4lbs in 2 days. The point is to get your head out of sand (literally lol) and get back to calorie deficit to lose that weight before it becomes a permanent feature. Enjoy vacation yes but understand you will have some work to do when you get back.

February 23, 2021 at 10:33 am

I challenge you to weigh yourself again in a few days! I bet it’s still water weight coming off.

MARISOL COLL says

April 14, 2023 at 3:28 pm

I am with you. I just got back from Hawaii gained 5 ..lost 2 and its been a week still feel heavy

April 29, 2022 at 1:13 pm

But it’s now been a week and a half since coming home from vacation and the extra vacation weight gain is still very much present…. I thought it was water weight too but the scale hasn’t budged back to my pre-vacation regular weight 🙁

August 27, 2022 at 10:00 am

The problem for me is not how much I weigh when we get back in town but how I feel 2 days into the trip…My skin feels distended, my clothes are tighter – especially around the waist – and I feel grouchier and more on-edge as a result. And this is not due to what I eat or don’t eat but the simple fact that my body knows I’m in a strange place and “battens down the hatches” as it were, in response. Everything may relax after a few days but this initial bloat is hard to recover from if we’re traveling around by car (i.e., sitting) or eating out a lot. Our trips generally center around national parks with lots of hiking so this helps, but meals can be at odd hours including later at night than I normally eat (which does make a difference for me) so I have to choose between skipping dinner and more weight gain. I was able to take the edge off during a recent trip to the beach, by doing my workout before breakfast and then eating a late breakfast and a late lunch/early dinner so that we just ate 2 meals per day – and we brought a lot of our own food which I prepared myself. But this is atypical of most of our trips. Now we’re planning a trip to Hawaii and while I’m beyond the age of wearing anything skimpy (if I ever did) I’m still dreading the disappearance of my waistline and how I’ll feel for most of the trip. Lots of walking, lots of water, low-density foods, limited sodium…anything else?

March 29, 2023 at 5:28 pm

Another thing I’ve thought of for mid-trip bloat is a natural diuretic like dandelion tea. Has anyone tried this?

January 11, 2023 at 10:56 am

Ooh that cake in the first photo looks delicious (and now I want cake!) I don’t think I’ve ever come home from a vacation with a significant weight gain – am I vacationing wrong? (Lol) Well, with Covid and work, I’ve only been able to afford long weekends away over the past two years versus an entire week. My last vacation was a college reunion weekend this summer, and I came home happy and dehydrated 🙂

January 11, 2023 at 12:54 pm

Sounds like you’re doing it right!

January 11, 2023 at 8:15 pm

I agree; my experience has been similar as well!

TeriLyn Adams says

January 14, 2023 at 12:40 pm

Such a good post! I just got back from a trip and my jeans are definitely tighter – the math was a great reminder that I did not likely gain 10 lbs!

January 14, 2023 at 2:31 pm

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How to avoid weight gain during your vacation

People often express concern about gaining weight while on vacation as if it’s inevitable. The truth is vacation weight gain can be avoided — and fairly easily.

There are many actions you can take to stay healthy while you’re at the cabin, on a road trip or on a cruise. You can enjoy your vacation and stay healthy simultaneously. All you need to do is plan ahead and commit to making smart choices.

Tips for shirking extra pounds while on vacation:

• Pack a cooler of healthy snacks. While traveling to your destination or on a vacation where you’re constantly on the move, bring a small cooler with healthy foods along for the ride. Apples, bananas, carrots, dried fruit, low-fat yogurt and nuts are a few ideas.
• Think twice about fast food. The drive-thru diet plan may seem like a time-saver, but fast food doesn’t necessarily open up time for more vacation activities. If you have to eat fast food, go with healthy options, such as grilled vs. crispy chicken or salads and sides that aren’t deep fried. Use your healthy snack cooler as a side dish supplier.
• Find time for exercise. Cruises and resorts usually offer activities that require some physical exertion. Try those out and get your heart rate going. You may not be able to hit the gym every day, but simply moving around is good for your body. Biking, hiking and swimming are wonderful sources of physical activity, too.
• Honor your hunger, but be smart. All-inclusive vacations afford you with constant access to food. Or maybe your family likes to cook colossal cabin dinners. Whatever your situation, be mindful of portion sizes, and never eat to a point where you’re uncomfortable. Fill half of your plate with fruits and vegetables. The other half should be a mix of grains and lean sources of protein.
• Keep your alcohol consumption under control. Alcohol can increase your appetite. Additionally, many alcoholic drinks are high in calories. Indulging in an adult beverage is fine as long as you do so in moderation.

Related Posts

5 Ways to Avoid Vacation Weight Gain When You Travel

It’s hard to avoid vacation weight gain when we travel. Whether traveling for work or for fun, your entire schedule can be put into upheaval—which can make it really tough to stay on track. Plus there’s often this little voice in our heads that will say “enjoy yourself, you deserve it!” Now, you definitely should enjoy your travel, but there are ways to do that without losing sight of the goals you’ve been working towards for the past few months or years!

Vacation Weight Gain: 5 Problems All Travelers Face and How to Solve Them

To help you stay on track on your next trip, I’m detailing 5 problems commonly faced for all travelers (including myself) and exactly how to solve them.

Problem #1: Airport Food

Problem #2: you’re eating out for every meal, problem #3: you’re not moving enough, problem #4: you’re really dehydrated, problem #5: your digestion.

Planning in advance and packing healthy airport snacks is so important to me when I travel! If I don’t, there’s no way I’ll emerge from one of the stores in the airport without grabbing some candy or processed foods . Since I know this about myself, I’d rather avoid them completely and bring my own food.

My favorite snacks to prevent vacation weight gain:

• Nuts (Original Mix from Daily Fresh , which comes in small packages perfect for traveling)
• Fruit and nut mixes ( Antioxidant Mix from Daily Fresh , which also come in small packages perfect for traveling)
• Low sugar protein bars ( Garden of Life Fit Bars , One Basix Bars , and Bhu Fit Bars are my favs!)
• Travel size nut butter ( Justin’s Nut Butter )

This is one of the hardest when you’re on vacation!  You should definitely get out and enjoy the cuisine of the city you’re visiting. However, if you can, you should try to book accommodation with a kitchen so that you can make at least a couple of meals when you’re on the road. If you can’t, or if you don’t want to worry about making food, try to order as many salads when you’re out and stay away from high-calorie, high-sodium meals.

If you can’t be bothered to work out due to lack of motivation or access to a gym, get outside and walk everywhere! You can explore a lot more if you’re on foot while burning calories at the same time. Move around to reduce vacation weight gain. Furthermore, physical activity will alleviate bloating and help with your digestion if you have problems with that when you’re off your normal routine. Another option is to bring workout bands with you (my favorites are Peach Bands ) and work out in your hotel room or outside .

Don’t forget to drink a lot of water to reduce the effects of dehydration ! This will help with a lot of digestive issues and eliminate bloating.  To help keep your water intake up, grab a water bottle at the airport and bring a reusable bottle with you too!  The Asobu Water Bottle is my favorite to travel with since it’s made with a built-in pill organizer, and you can use the lid as a cup.

Make sure you’re getting enough exercise and drinking water as this will really help get things back on track. Also, bring digestive enzymes with you! Check out my favorite that combines enzymes with probiotics, MRM Digest All .

Time to Curb That Vacation Weight Gain

Are you motivated to stay on point the next time you travel? Great! Let’s take this journey together, one trip at a time!

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How To Shed Those Extra Pounds Before or After Your Vacation

Breeze Leonard

Where’s my passport? Am I going to make my flight connection? Is there a gas station ahead? These are legit vacation worries. Fretting about vacation weight gain doesn’t need to be one of them.

No one wants to return home from vacation with a tan and ten extra pounds. But it happens. Goodbye salads and smoothies! Bring on the buffet and daily daiquiris! 

Whether you’re getting ready to leave on a trip and wondering how you can keep the diet damage to a minimum…

Or you’ve just returned and realize you’re going to have to wear elastic waist pants to the office on Monday…

Here are 10 weight loss tips — including a couple that might surprise you — that can help get you started on a weight loss journey. It’s all about making a few small changes that together can make a big difference.

Whatever your weight loss goals, we’re here to help!

10 Ways to Overcome Vacation Weight Gain

When it comes to achieving your weight loss goals, you have to start somewhere. Our time is limited and we need realistic advice to be successful in our weight loss journey. You might not be in a position to hire a nutritionist, registered dietitian or a personal trainer and that’s OK because you’ve got what it takes to do it on your own!

Each of these tips is a simple lifestyle change or recommendation to help you shed a few pounds. It’s all about making a few small changes that together can make a big difference.

1. Avoid Unhealthy Carbs

It’s true that not all carbs are created equal. Start by cutting the unhealthy carbs you consume each day. This will jump-start your weight loss journey because it will help you avoid water retention and, even better, it can reduce your appetite.

Unhealthy carbs are those with processed sugars, such as white bread, white rice and sugar-sweetened beverages. Carbs can be broken down into two groups “refined” and “whole” carbs; you want to avoid the “refined” carbs. Find out more about which carbs to cut here .

2. Control Those Portions

Most of the time, our eating habits play the largest role in our weight gain. When you start monitoring your portion sizes, you’ll notice a difference in the number of calories you’re consuming. This doesn’t mean that you can never eat ice cream again, it just means that if you choose to splurge, do so with healthy limits.

Portion control will help you to avoid overeating and will create a healthy balance for mealtimes. If you need assistance, try starting with a portion control plate. These are great for training us to put the right amount of each food group on our plate at mealtime. Portion control is the easiest of all the tips listed here for me. Honestly, it’s easier for me to put a portion limit on myself than to force myself into a diet that limits me completely.

3. Start an Exercise Routine

First of all, an exercise routine will be different for everyone. It’s important to start a routine that is easy for you to maintain. If you make it a goal to do an hour-long at-home workout video each day and it becomes something you dread doing, then you’re more likely to give up. Perhaps what’s best for you is to start with the goal of walking 1 mile each day or running for 30 minutes on the treadmill. Whatever your goal, make sure it’s something you can stick with. The objective is to do some type of exercise EVERY DAY.

It’s also important to find a routine that can be done at your home. I have a gym membership, but I’m not able to use it as frequently as I’d like. If the kids get sick or something comes up, I’m the one who has to shift my schedule to accommodate those things and exercising at the gym is one of the first things to go. This means that I need to have an exercise routine that I can carry out at home.

Having the right exercise gear can make it easier and more fun to work out at home. Here is the at-home work out gear I use:

• Exercise Mat
• Resistance Loop Exercise Bands
• All-Purpose Dumbbell Set
• Exercise Sliders

Read More: 13 Easy Ways to Stay Fit on Vacation

4. Drink More Water

I know this tip comes as no surprise to you. It’s worth adding to this list because it’s been said that 75% of people don’t drink enough water. Why is it good for weight loss? For three reasons:

• It helps boost your metabolism.
• It helps suppress your appetite.
• It cleanses your body.

Try one of these motivational water bottles to track your water consumption each day. This is a great healthy habit to continue even after your vacation.

5. Ensure You Get the Right Nutrients

Losing weight can mean limiting caloric intake. To ensure you’re getting enough of the right nutrients each day, try using a nutritional supplement. If you’re maintaining a good workout routine, a nutritional supplement can also enhance your athletic performance. 

6. Go Ahead and Snack!

Snacking isn’t necessarily a bad thing. It all depends on the snacks you choose. If I’m watching TV or working in my office, I’ll find myself frequently visiting my pantry on the hunt for a snack. It’s important for us to acknowledge that we’re going to feel “snacky” and we need to be prepared with healthy snack options. Here are some of our healthy snack favorites:

• Hummus and Veggies
• Hard-boiled Eggs
• Apples and Almond Butter
• Avocado on Sprouted Bread
• Greek Yogurt

7. Remember the Probiotics

Probiotics help to balance the bacteria in your gut and it’s important to have a healthy gut when you’re trying to lose weight. While this tip alone may not promote weight loss, we think a combination of this suggestion and some of the others on this list will make a difference.

When shopping for probiotics look for one with at least a billion CFU (colony-forming units) like this one . Even my kids take a daily probiotic; it’s a healthy habit for the whole family to start.

SheBuysTravel Tip:  These tips will also assist with any holiday weight gain that you may experience.  

8. Take a Nap

You read that right. You need to sleep more. We know that you know you need more sleep, but did you know that lack of sleep contributes to weight gain and actually increases your appetite?

When you are well rested, you have more energy to exercise; it’s harder to stay physically active when you’re tired. Click here to learn more about how poor sleep dramatically alters the way your body responds to food.

9. Ask for Support

This is such an important tip. One that shouldn’t be dismissed. We all need support.

• You need that friend or family member you can text when you’re about to consume an entire bag of Cheetos because it’s been one of those days with the kids.
• You need to ask your mate for support so that when you’re getting meals-to-go, they can help pick places that have healthier meal options.
• Ask the family to go on walks with you or have the kids join in and exercise with you.

Make these healthy lifestyle changes a family affair if possible. Don’t forget that we’re here for you too. Use the hashtag #SheBuysTravel on Instagram and we’ll support your weight loss journey!

10. Diet Less

Diets are hard. Most of my mom friends have complained that a diet is just too much work for them with everything else they need to do. That’s why it’s important to focus on making healthy changes first.

See if you can reach your goals by drinking more water, cutting out unhealthy carbs and sticking to an easy exercise routine. Those efforts will likely last longer than a strict diet.

I’ve never been successful at losing weight by following a strict diet, but I’ve always been successful at losing weight when I focus on a healthy lifestyle.

Read More: How To Exercise in the Car on a Road Trip

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Stay Fit and Avoid Weight Gain While Traveling

Six ways to avoid having your next business trip ruin your fitness routine.

Nov. 13, 2013&#151; -- intro: We hear a lot of pleas for help at this magazine, and not all of them come from the interns we occasionally dangle out the window by their ankles. In fact, the most common cry we hear goes something like this: Hey, Men's Health! I have no problem eating right and working out when I'm home. But whenever I travel, I turn into Camryn Manheim. Anything I can do?

To which we'd like to answer: Heck, yeah.

There's a boatload of reasons traveling sabotages even the most disciplined man's eating and fitness habits. Your schedule is disrupted. You're surrounded by gobs of unhealthy food. Your barbells are replaced by a dorky suitcase on wheels. But here's the thing: If you learn to recognize these potholes—and avoid them—you can actually return from your next trip leaner and healthier than when you left. So grab your bags. It's time to learn the new rules of the road.

8 Ways to Cut Fat Without Realizing It

quicklist: 1 category:Avoid Weight Gain While Travelingtitle:The Airport Expands Your Guturl:text:Today, traveling means waiting. And waiting? That means eating. Not only are you within striking distance of the airport food court, but also the normal aggravation you endure when traveling fires up your body's stress hormones—actually making you crave those sugary, high-calorie foods you find at the airport.

The result: A couple of hours in an airport terminal can easily turn into a couple of thousand extra calories in your diet. For instance, munch a Classic Cinnabon while you're waiting at the gate and you've ingested 700 calories. A Starbucks blueberry crumb cake? Another 800 calories. Worst of all, those high-sugar, high-carbohydrate foods are the least satisfying when it comes to reducing your hunger—and the best at spiking blood levels of insulin, a hormone that stimulates fat storage.

Solve the problem: Pack more than your clothes "These days, the food you put in your carry-on bag is every bit as vital as the clothes you put in your suitcase," says Pamela Peeke, M.D., Ph.D., author of Fight Fat after Forty.

So pack travel-friendly foods like snack packs of StarKist Tuna Salad and Crackers, beef jerky, and low-calorie meal-replacement bars, powders, and ready-to-drink shakes like Meso-Tech (muscletech.com). But don't buy just any energy bar. "Instead of your typical carbohydrate-heavy endurance bar or snack, look for one that provides a minimum of 20 grams (g) of protein. It'll be more satisfying," says Dr. Peeke.

quicklist: 2 category:Avoid Weight Gain While Travelingtitle:The Flight Makes You a Blimpurl:text:It's no secret that airplane air is drier than George Hamilton's skin. (With a relative humidity of less than 10 percent, the cabin is twice as arid as the Sahara Desert.) But most travelers don't realize that breathing dry air can turn you into a blimp. "Dehydration due to airline air is a major cause of fatigue, and fatigue gives you a reason to eat," says Dr. Peeke.

Solve the problem: Start drinking and flying Keep your appetite in check with a solid liquidation plan. Drink 8 ounces of water before your flight. More important, bring one 16-ounce bottle of water for every 2 hours you'll be in the air, and down it all before you land.

As for airline food, follow this three-step process when you can: Pass on any food with "pas" in its name—pasta and pastries, for instance; make sure a protein dish (chicken, beef, or fish) is your main entree; and request seconds of any fresh vegetables they serve.

Snacks? Ask for nuts or fruit instead of pretzels and chips. And choose 1 percent milk as your beverage of choice (other than water). Its perfect combination of protein (8 g), carbohydrates (11 g), and fat (2 g) will fill you up and keep you that way better than nearly any other snack.

quicklist: 3category:Avoid Weight Gain While Travelingtitle:Working Out is Hard Workurl:text:At home, fitting in your workout is simple—it's a regular part of that monotonous, my-soul-is-dying rut you call a life. But things are less predictable on the road, and missing a workout can make your belt feel tighter. A review board for the American College of Sports and Medicine found that, on average, men need to exercise at least 200 minutes a week just to maintain their weight.

Solve the problem: Schedule your workout times in advance. That way, the time slot will already be filled when you're invited to an impromptu dinner. Just politely decline, guilt-free, citing a prior engagement.Or try this strategy: "Hire a personal trainer," suggests Ron Rosell, owner of Fit for Business, an online firm specializing in athletic services for business travelers. Not only will you be less likely to blow off the workout, but chances are you'll learn a new workout technique, training philosophy, or cool abs exercise.

If you're staying in an upscale hotel, call the concierge and ask him to contact a trainer for you. Or you can use Sweatime, a service provided by Fit for Business (fitforbusiness.com) that takes care of the scheduling and billing arrangements for you.

quicklist: 4category:Avoid Weight Gain While Travelingtitle:The Hotel "Gym" Is a Jokeurl:text:Many business travelers say it's nearly impossible to find a hotel with a decent gym. Too often, the "state-of-the-art exercise facility" the brochure crows about is a supply closet with a 15-year-old NordicTrack.

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Solve the problem: Make reservations without reservation Lack of decent workout space might be the most common travel problem, but it's one of the easiest to solve. Try these tips:

Book the right hotel. Visit fitforbusiness.com. The site rates the top hotel workout facilities in 280 cities around the world and provides a list of hotels that offer free access to local health clubs.

Try this Hotel Room Workout you can do with your carry-on luggage!

Find a gym nearby. Use the Men's Health Gym Finder to locate fitness clubs, health centers, gyms, and sports groups wherever you are traveling.

If all else fails, swim. Even if the hotel pool isn't big enough for laps, just tread water for 14 minutes. Research shows that's enough activity for a 180-pound man to burn 200 calories.

quicklist:5category:Avoid Weight Gain While Travelingtitle:Booze? You Loseurl:text:Frequent business travel can drive a man to drink—especially if he's on an expense account. That's okay occasionally, but if you make heavy drinking a nightly habit, you'll max out your pants faster than you do the company credit card. "Besides being packed with extra calories, alcohol compromises your willpower. So you're less likely to stick to your eating plan," says Althea Zancosky, R.D., an American Dietetic Association spokeswoman in Philadelphia.

Indeed, toss down four or five drinks and you're logging the caloric equivalent of a slice of cheesecake and an 8-ounce sirloin. Worse, you'll be more likely to order the cheesecake.

Solve the problem: Put a governor on your alcohol intake—and your appetite Remember, you're on business, not vacation, so drink as you would at home. When you're out with clients or business associates, make friends with Tom Collins and Bloody Mary. Each has fewer than 130 calories.

Take control of your food intake by ordering lean meats—chicken, fish, steaks with "loin" in the name. They're rich in protein, which makes you feel full while you're eating. And they're not easily upsized. Round out your meal with a house salad and a side of vegetables.

quicklist:6category:Avoid Weight Gain While Travelingtitle:Minibars Create a Mega-Youurl:text:Hotels may be the worst diet trap since Thomas Jefferson introduced french fries to the American colonies in the late 1700s. Room service offers high-calorie, restaurant-quality food delivered straight to your door and charged to your room, no cash needed. And the minibar isn't an amenity, or a "bar" at all.

It's an evil little fat-making refrigerator with prices that make the $1.25-per-local-call charge seem cheap. Solve the problem: Sabotage the system. Make room service and that damnable fridge work for you, instead of against you.

Don't open the room-service menu. "You're more likely to eat what you should if you're not sidetracked by a slew of exotic choices," says Elizabeth Somer, R.D., author of Food and Mood. Instead, simply order a grilled chicken breast, salmon steak, or sirloin with a side of steamed vegetables. "They'll be happy to make it for you."

Make a preemptive order. Once you've settled in, place an order for a plain turkey sandwich, no chips, with the mayonnaise on the side. Then tuck it away in the refrigerator in case you feel the need to feed later that night (or don't have time to stop for breakfast the next morning).

Create your own minibar. Ask the concierge for directions to the nearest convenience store and pick up easy-to-eat-foods like yogurt, fruit, and lunchmeat. When you shop for your own snacks, you'll be more likely to choose them over the ones supplied by the hotel.

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Travel weight gain and how to avoid it

Did you know that travel weight gain is a real phenomenon? If you have wondered why your clothes seem tighter than you left them pre-holiday, you are not alone. Travel weight gain happened to you, like it does to many other happy travellers.

The food back home does not make me fat, but every time I travel, I gain weight. The struggle is real. I have been away from home for so long and the pounds have definitely piled on. Yes, yes, I know what my friends are thinking. Every time I say I need to lose weight, people tell me ‘no you don’t need to. You look just fine.’ Thank you for those kind words, friends. But I wish it were that simple. It’s not about what everyone thinks I look like. It’s about how I feel in my own skin.

Tell me more about these weight-gain during travel woes of yours

It’s actually a real thing. When you travel, a lot of your usual rhythms and practices are off. You eat at different times, sleep at different times, eat different things, and so on.

Interestingly, I instantly lose weight every time I return to Uganda. Within a week, pretty much. In many respects it’s true what they say, a fish thrives best in the water. My skin magically takes on new life too, every time I return home to Uganda. Of course my skincare regimen helps too, but there’s just something about home.

So what do you think is the cause of your weight-gain during travel?

I have a theory that is more than just a theory. Western food is more calorigenic than African food. I’m born and bred in the tropics. I will snack a hundred times in Uganda and stay at my usual weight, but once in Norway or Malta, or anywhere away from UG, I gotta eat less. I do not want to eat less! Haha. No, truly. I do not want to eat less, I love eating!

My barometer for weight gain is 2 things: do my clothes still fit and 2) am I sluggish or am I still agile? If the answers are no my clothes are tighter and yes I ‘m more sluggish and less agile, then I know it’s time to get back to my old size.

Also, I was a certain dress size for so long and suddenly I can feel I’m moving toward another. This causes me to panic because regardless how great anyone else might think I look, my body is not feeling like my body. I feel like I am wading around in a borrowed body. It helps that I am so tall because then my height disguises my weight gain.

My face disguises nothing though, haha, and my family is quick to remind me how round my cheeks have gotten, and how I look just like I looked as a child. These comments amuse me more than anything else. The real motivation for me is when my very lovely dresses that cost me quite a sum start not to fit. And the other big motivator is when I start to get breathless just going up a few flights of stairs. If that happens, I know I am not fit and need to fix things asap.

Have you tried fixing this travel weight gain?

Yes. I like running.

I was also very into yoga. Still am, just not at the same level. I taught myself off of a DVD, the internet and Instagram. There are many good DVDs out there. You get a lot more than you paid for it in the end.

It also comes in handy if you would rather work out at home, or if you don’t have many yoga studios in the neighbourhood. Which was my situation in Uganda. There are yoga studios in Malta and Norway, but I haven’t felt the motivation to go quite yet.

So, how do you actually avoid travel weight gain?

Here is how I like to avoid travel weight gain and stay fit, while still enjoying food on holiday, cause I just love to eat!

1. Stay active!   

This for me, I feel, is the most important aspect. Here’s why. If I am having a lovely holiday, I’m likely going to be eating many things I don’t usually eat, trying new foods, and I most likely won’t be the one making most of meals. I will probably be spending much more time at breakfast, what with all the breakfast buffets most of these hotels tempt is with!

So to make up for all the extra eating, I’ll try to stay active, and resist the urge to laze about like a cat. Which is unlike me anyway, I don’t even like naps! Here’s how you can stay active on holiday.

• Walk to as many places as possible, whenever you can. This way, you get to see more of your destination and save money on transport costs too!
• Take advantage of your hotel’s gym, if they have one. You’re more likely to work out in the mornings of your days tend to get busy or you like to have dinner out. I know it sounds counterintuitive not to have a lie in when on holiday, but trust me, you will feel so good at the end of your holiday if you’ve been taking some time to work out in the mornings.
• Do some yoga. This you can even do in your hotel room, just a half hour in the mornings or at the end of the day will make a difference.

 2. Choose your food wisely.

Let’s be real. If you consistently opt for the wrong kinds of food, your body will work with you’re giving it.

I try to go with a predominately protein diet when I am trying not to gain weight, or to avoid travel weight gain in particular. My breakfasts will consist of eggs, yoghurt, beans and other protein-rich foods.

I carry fruits to snack on. Listen, I am such a sweet tooth person, it’s so hard for me to resist chocolate. But I once realised that a craving for something sweet will be satisfied by anything sweet. And I am very serious about fighting travel weight gain. So I make sure I never run out of fruit. Now this doesn’t mean I won’t buy the occasional bar of Cadbury’s, but I stay disciplined about it.

With the above tips, I am able to keep fitting into my clothing and that’s how I avoid travel weight gain. Every time I travel to Malta (which I do quite often), I actually lose weight because for some reason I am always motivated to not go back home thicker than I left. This one time I actually lost 12 pounds in 6 weeks! I will write about that some time.

How about you? Do you ever experience weight gain during travel? How do you stay fit when you travel? Give me some tips in the comments section below.

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Why Do I Gain Weight When I Travel

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As a frequent traveler, I’ve noticed that every time I embark on a new adventure, my waistline seems to expand along with my horizons. It’s frustrating and confusing – why do I gain weight when I travel? After some research and personal experience, I’ve discovered several reasons why this happens.

First off, the D.R.I.E.S. – disrupted routine, increased calorie intake, reduced physical activity, dehydration, stress – play a significant role in weight gain during travel.

When we’re on the road or in a new place, our daily habits and routines are often thrown off-kilter. This can lead to poor eating choices (hello fast food!), less exercise (who wants to hit the gym after a long day of sightseeing?), and even dehydration from forgetting to drink enough water amidst all the excitement.

All of these factors can add up quickly and cause unwanted pounds to pile on before we even realize it’s happening.

Table of Contents

Disrupted Routine

When I’m on the road, my usual routine gets thrown off track, which can lead to some unexpected changes in my body. Adjusting to new time zones and unfamiliar food options can be a challenge for me. I find myself eating at odd hours or indulging in foods that I wouldn’t normally eat because they’re the only options available.

The disrupted routine also affects my exercise habits. When I travel, it’s harder to maintain a consistent workout schedule because of limited gym access or lack of equipment. All these changes can contribute to weight gain when traveling. However, there’s another factor that plays a significant role – increased calorie intake.

Increased Calorie Intake

Eating more delicious, indulgent foods on vacation can lead to consuming more calories than usual. It’s easy to get caught up in the excitement of trying new cuisines and not pay attention to how much we’re actually eating. Mindful eating and portion control are important habits to practice when traveling, but they can be difficult to maintain when faced with an array of tempting dishes.

Furthermore, increased calorie intake during travel isn’t just limited to meals. Snacking while on-the-go or indulging in desserts and alcohol can also contribute to weight gain. This is why it’s important to be mindful of our overall food intake and make conscious choices about what we consume.

In addition, reduced physical activity while traveling can compound the effects of increased calorie intake, leading to even more weight gain.

Reduced Physical Activity

You’re on vacation, so why bother moving when you can just lay by the pool and let your muscles turn into jello? This kind of mindset, however, can contribute to weight gain while traveling.

Desk jobs and a sedentary lifestyle already put us at risk for gaining weight, so imagine what happens when we add in days of sitting on planes or long car rides. It’s no wonder that some people come back from vacation feeling bloated and heavier.

But it doesn’t have to be this way. There are strategies for staying active during business trips or vacations. For example, instead of taking the elevator to your hotel room, take the stairs. Or if you’re on a beach vacation, go for a walk or jog along the shore. You could also try finding local fitness classes or gyms to visit during your trip.

By incorporating small bouts of activity throughout your day, you can combat the negative impact of reduced physical activity while traveling.

And speaking of combating negative impacts, another factor that can contribute to weight gain while traveling is dehydration…

Dehydration

Make sure to stay hydrated during your trip, as dehydration can have negative effects on your overall health and wellness. Not only does dehydration make you feel tired and sluggish, but it can also contribute to weight gain.

When you are dehydrated, your body may mistake thirst for hunger and you may end up eating more than necessary. To prevent dehydration, bring a refillable water bottle with you and drink plenty of fluids throughout the day. Avoid sugary drinks and alcohol as they can actually contribute to dehydration.

In addition to preventing weight gain, hydration is important for weight management in general. Drinking enough water can help boost metabolism and control appetite. It can also assist with digestion which leads to better absorption of nutrients from food.

So not only will staying hydrated during travel help prevent negative effects like fatigue and overeating, but it will also contribute positively to maintaining a healthy weight. With that said, let’s dive into how stress plays a role in weight gain while traveling.

Feeling stressed during your trip can impact your overall well-being and hinder your efforts to stay healthy. When we travel, we’re often pushed out of our comfort zone and into unfamiliar territory. This can lead to heightened stress levels, which in turn increases the production of cortisol – a hormone associated with weight gain.

Here are three ways that stress affects our eating habits:

Stress eating: when we feel anxious or overwhelmed, we tend to reach for comfort foods that are high in sugar, fat, and salt.

Skipping meals: sometimes when we’re stressed, we lose our appetite altogether and forget to eat regular meals.

Mindless snacking: stress can make us more likely to snack mindlessly throughout the day, without even realizing how much we’re consuming.

To combat this effect on our bodies, it’s important to practice relaxation techniques and mindful eating habits while traveling. This could include taking breaks throughout the day to meditate or stretch, finding healthy food options that nourish both body and mind, and staying hydrated with plenty of water.

As environmental factors also play a role in weight gain during travel, it’s important to consider the impact of these factors as well.

Environmental Factors

The environment around us has a significant impact on our physical well-being while we’re away from home. The climate impact, cultural influences, and availability of healthy options all play a role in why we gain weight when traveling. For instance, when I travel to hot and humid climates, my body tends to retain more water which can lead to bloating and weight gain. Additionally, cultural influences such as larger portion sizes or indulgent foods can make it difficult to maintain a healthy diet.

To illustrate the impact of environmental factors on our physical health while traveling, consider the following table:

As you can see from the table above, each factor can have a significant impact on our physical health while traveling. However, there are ways to combat these challenges and stay healthy on the go.

(Note: Please see subsequent section for tips on staying healthy while traveling.)

Tips for Staying Healthy While Traveling

If you’re looking to maintain your physical health while exploring new places, there are plenty of effective strategies for staying on track. One of the most important things to consider is your diet and food choices. Instead of relying on fast food or unhealthy snacks, pack some healthy options before you hit the road.

From fresh fruit and veggies to nuts and granola bars, there are plenty of delicious and nutritious snacks that can help keep you energized throughout the day. Another great way to stay healthy while traveling is by taking advantage of local exercise options. Whether it’s hiking through a national park or trying out a new workout class in a foreign city, there are always ways to stay active and burn off those extra calories from all the amazing cuisine you’ll be indulging in.

If you prefer more traditional workout facilities, many hotels offer gyms or swimming pools for guests to use as well. By incorporating these simple tips into your travel plans, you can enjoy all the sights, sounds, and flavors of your destination without sacrificing your physical health in the process.

Frequently Asked Questions

Can jet lag affect my weight gain while traveling.

When I travel, I often feel like my body’s out of sync. The constant time zone changes and sleep deprivation can really throw off my circadian rhythm.

But did you know that jet lag can also affect weight gain? When we disrupt our body’s natural sleep cycle, it can lead to increased levels of the hormone ghrelin, which stimulates hunger.

Additionally, lack of sleep can lower our metabolism and make us more prone to snacking on unhealthy foods.

So while traveling may be exciting and adventurous, it’s important to prioritize rest and healthy eating habits to avoid unwanted weight gain caused by jet lag.

How does alcohol consumption impact weight gain during travel?

Alcohol consumption can have a significant impact on weight gain during travel. Not only does alcohol contain empty calories, but it also dehydrates the body, which can lead to bloating and water retention.

When I travel, I often indulge in cocktails or wine with meals and find that my clothes feel tighter by the end of the trip. It’s important to be mindful of alcohol intake while traveling and make an effort to stay hydrated by drinking plenty of water throughout the day.

By doing so, you may be able to avoid some of the negative effects of alcohol consumption on your weight and overall health.

Is it possible to lose weight while traveling?

Traveling can be a great opportunity to try new things, meet new people, and explore different cultures. But it can also be challenging when it comes to maintaining a healthy lifestyle. However, with the right mindset and some planning ahead, it’s possible to lose weight while on the go.

One of the most important things is to seek out healthy options wherever you are. Whether that means choosing a salad instead of fast food or opting for grilled instead of fried food at a restaurant, small choices can make a big difference over time.

Additionally, take advantage of exercise opportunities whenever possible – whether that’s taking a walk around town or finding a local gym or fitness class. By prioritizing your health even while traveling, you’ll feel better physically and mentally throughout your trip.

Will eating local cuisine cause me to gain weight?

When I travel, one of my favorite things to do is explore the local food culture. However, indulging in new and exciting dishes can sometimes lead to weight gain if I’m not careful with portion control.

To combat this, I’ve developed some strategies such as sharing meals with travel companions or ordering smaller portions. Additionally, I try to balance out my meals by incorporating healthy options like salads or grilled vegetables.

While it’s important for me to enjoy the culinary experiences of a new place, it’s also crucial for me to take care of my body and maintain a healthy lifestyle while on the go.

Can stress from traveling cause water retention and weight gain?

When I travel, I often find myself feeling bloated and heavier than usual. It turns out that stress from traveling can cause water retention, leading to weight gain.

When we’re stressed, our bodies release cortisol which can disrupt the balance of fluids in our body. This makes it more difficult for us to lose excess water weight.

Additionally, when we’re on the go and eating out more frequently, we may be consuming higher levels of sodium which can also contribute to water retention.

Therefore, it’s important to stay hydrated while traveling and try to manage stress levels through relaxation techniques such as meditation or exercise.

Well, folks, there you have it. The reasons why I gain weight when I travel are due to a combination of disrupted routine, increased calorie intake, reduced physical activity, dehydration, stress, and environmental factors.

It’s like my body goes into hibernation mode and stores all the extra calories for later use. But fear not! There are ways to combat this weight gain and stay healthy while traveling.

By being mindful of what I eat, staying hydrated, taking regular walking breaks, and finding time to relax and destress, I can keep my body in balance and enjoy my travels without worrying about packing on unwanted pounds.

It’s like finding the perfect balance between indulging in new experiences while still taking care of myself – just like balancing on a tightrope with grace and ease. So let’s go out there and explore this beautiful world while keeping our bodies happy and healthy!

Meet Veronica Williams, a spirited adventurer in her twenties, has already explored more than 15 countries, fueling her insatiable wanderlust. Her articles are a testament to her thirst for discovery and her desire to inspire others to see the world. As Veronica expands her travel repertoire, she shares her personal triumphs, challenges, and transformative experiences. Join her as she paints vivid pictures of breathtaking landscapes, vibrant cities, and awe-inspiring encounters.

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The hardest part of travel: staying remotely fit…

When you’re at home, it’s easy to find yourself in a good, healthy routine. Traveling, not so much. From sleepless nights to “chicken or fish” on the plane, there are health challenges everywhere. And that’s not even getting started on the whole celebrating, partying or enjoying the most of the unique foods and delicious beverages many of us specifically seek out abroad. There’s nothing wrong with going somewhere just for the food. Hello, Spanish Jamon Iberico – we love you. Every person and every body is different, but these tips give you the best shot to maintain your fitness while enjoying the delights of the world…

Eat On Local Time

Trying to eat on or closer to local destination time, even before you leave the country you’re presently in can help ease your metabolism into a natural pattern which reduces jet lag. That’s a scientific fact. What this means is: think about what time it is where you are going, and try to aim to slowly bring your meal schedule closer to theirs, than yours at home. It will also stop you from waking up in the middle of the night thinking it’s breakfast time and heading out to eat anything you can find.

Take Your Own Snacks

As everyone knows, plane food is not usually the most delicious or more importantly, nutritious. Take your own food with you on the plane, to eat when and how you want and hopefully enjoy a little more flavor too. Non liquid food is a-ok to pass through airport security scanners. Healthy snacks are also a great way to pass time without giving into empty calories like Biscoff. Just be sure you’re complying with local customs laws wherever you go. Trying to bring a banana into New Zealand could cost you $500, even if it was given to you on the plane!

Rent An Apartment Style Accommodation

Having kitchen facilities and being able to cook offers so many better options when it comes to eating quality foods while away. Whether it’s an easy breakfast or a quick lunch, finding a local supermarket and making at least one of your own meals from scratch per day can save money and prevent overeating. Before renting via Airbnb, Sweet Inn, Oasis or another great apartment style service, inquire about local markets, groceries or places to pick up quality foods. It’s nice to balance dining out with simple and fresh home prepared foods.

Avoid Airplane Food

If you’re a fan of airplane food, we would genuinely like to know why. Yes “it’s free” at the moment, but it’s really not when you actually think about it. Because your taste buds are numbed at 33,000 feet, extra sodium, salts, sugar and modifiers are added to most airline food to give you at least some resemblance of taste, which make them some of the most unhealthy meals in the world. Even the best of the best up in the skies just can’t compare to a good meal on the ground, though Virgin Atlantic’s latest partnership does seem to be trying…

Use Apps For In Room Workouts

A hotel gym is almost always the best, but if you forgot your gear, don’t want to face the world or just want a quick hit of quality exercise, apps are your friend. There are many excellent workout apps out there, but 7 Minutes Workout  and 12 Minute Athlete are great tools, some of which are even free. With few exceptions , a hotel room floor offers more than enough space to master these workouts and you don’t need equipment, or even shoes really! Or even…

Take A Water Bottle

The sheer act of bringing a reusable water bottle reminds you to stay hydrated and hydration really is the key to solving so many problems when you travel. Take a reusable water bottle with you and fill it up before flying and just be sure to empty before going through security. Keep it with you day to day to stay hydrated, and if you drink enough you won’t feel as hungry come meal time, which has obvious benefits in keeping your eating habits safely under control.

Find Local Workout Classes

Standard gym memberships are boring. What’s far more interesting are the outfits which let you bring your membership with you via worldwide branches, or can recommend reciprocal gyms which you can access in many cities around the world. Even if you’re in a place without reciprocal gym access, ask a concierge if they can connect you with a walkable bootcamp, pilates, spin or whatever type of class you enjoy. Many hotels have partnerships which allow you to take a trial class for free. Some, such as the W Barcelona even bring the workout class to the hotel once a week. Don’t forget almost every brand has fitness partnerships in place.

Find A Local Supermarket

Once you know where you’re staying, use Google or whatever mapping service you prefer to find the nearest supermarket or food stalls. Even if you don’t have a kitchen, stocking up some fresh fruit or healthy snacks while dodging mini bar prices can save you a fortune and keep you full on good things. Not only that, if you go the local market route, you’ll see more of the destination and that’s always a good thing.

Everything In Moderation

You’ve heard it, you know it, and you may have even tried to disprove it, but it’s frustratingly logical. Travel especially leads to exciting new places, nights out, indulging in new cuisines and an urge to try well… everything. There’s nothing wrong with any of that, but don’t overdo it. Try anything you want in moderation and be conscious as to how much is going in your body. Unless of course it’s your first time flying up front, then go crazy – just not strapped to the chair crazy.

Don’t Skip Meals

Eating regular meals is seriously important. People tend to skip breakfast via brutal jet lag, but that’s the meal which fuels your body for the day ahead and creates energy to push on as you begin to fatigue. Plus, if you skip it, you’ll likely end up over compensating later on. If you’re struggling with jet lag and really not feeling hungry, try light foods, berries and small portions more often throughout the day. Constant snacking on good foods is good.

Featured image courtesy of Virgin Atlantic.

Gilbert Ott

Gilbert Ott is an ever curious traveler and one of the world's leading travel experts. His adventures take him all over the globe, often spanning over 200,000 miles a year and his travel exploits are regularly... More by Gilbert Ott

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I found this post funny since I normally lose weight when I travel. Whenever I visit a new city, I prefer to walk everywhere and that alone burns a lot of calories.

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14 Ways to Beat Travel Weight Gain

Your bags are packed and your passport in hand , and you’re finally ready to take that dream holiday! Everything will be beautiful, relaxing, and perfect! Except… that small voice in your head that says, “I’ve worked so hard; I hope I don’t gain weight (again) on this vacation.” Is it possible to let loose, enjoy delicious food, and also have an exercise routine on holiday? It may be challenging to stop your routine and start something new, but you can take control. Check out these 14 Ways to Beat Travel Weight Gain.

It’s a familiar storyline:

• I gained 10 pounds on my cruise eating delicious, luxury buffet food five times a day…
• Our road trip was amazing, but we had to eat on the go and sat most of the time…
• I couldn’t follow my routine because there was no gym, and what could I do to stay in shape and not get flabby?
• Heck, I’m on vacation. Let’s live a little and not worry about ANYTHING!

Sound familiar?

Is Balance Possible?

A friend always says: That’s what a vacation is for! Gaining 5 happy pounds because you deserve it. You want to relax, have some cocktails, eat dessert, not hit the gym, and get out of the rut of your everyday life.

And that’s understandable because that’s why you go on vacation – to enjoy yourself! You don’t want to worry about gaining weight.

Are the only choices to go whole binge eating and drinking, undoing months of hard work, or staying home because that would be less threatening to my diet and exercise program?

No matter what kind of trip it is, let’s see the facts:

• Regular routines get completely thrown out the window when traveling.
• If you work out in a gym, suddenly, you might not have access to equipment.
• You no longer have a familiar path to follow for running or walking.
• No kitchen or fridge access for proper food prep.
• You may be sleeping at odd hours in different time zones.

1. Reset Your Expectations.

Your full fitness routine probably won’t fit into a vacation – and that’s okay. Do things you enjoy doing and do what you can. Anything is always better than nothing.

Don’t stress over missed workouts and imperfect food choices. Traveling is about enjoying activities with loved ones and sharing experiences. Memories last a lifetime.

2. Scope Out Your Location

Most hotels offer gym rooms or fitness classes and can help you find a local gym discount.

Contact the local running community to join them for a run and get ideas of where to walk or run. Connecting with locals is a fantastic way to learn about the place you visit and get their insider tips on what to do and where to go. You may even make some new friends.

3. Bring it With You

Bring suitcase-friendly resistance bands and a jump rope. Use the band for upper and lower body strengthening moves and the jump rope for cardio.

For inspiration, you may want to check out my growing library of videos called The Ultimate 3- Minute Workout on YouTube . Each video gives you short instructions on three exercises, and many can be done in small spaces and without equipment. Perfect!

4. Walk Whenever You Can

Walking is free and can be done while waiting at the airport, boat port, or anywhere instead of sitting. It’s easily trackable with a wearable step counter.

We recently did that on our travel to Australia. Each day we made sure to have at least 10,000 steps no matter how long we sat in the car or flew to the next destination. It’s a fantastic way to hold you accountable and burn extra calories

5. Sign Up Ahead of Time

Resorts offer ongoing classes like Yoga, Pilates, or hiking in the hills, which you can quickly sign up for ahead of time to ensure you have a spot in the class. Planning can help you feel excited to move your body instead of feeling like a chore.

6. Take a Detour and Get Out

Plan a day for a hike if your vacation involves a long road trip. Check with the park’s service in the areas along your route to find a trail that fits your fitness level. Remember, it’s a vacation; you CAN stop wherever you want and not be on the clock.

7. Get Adventurous

One of the things I love doing during a vacation is trying something I’ve never done. Rent a bike, kayak, or surfboard. Many rental shops also offer lessons. Try something new on vacation, and burn a few calories while at it.

We did a bike tour through Bangkok for one year. My husband and I biked through the back streets of Bangkok with a small group of people and a tour guide showing us all kinds of beautiful things along the way. I would highly recommend it. It was so much fun, and we exercised.

8. Make a Splash

Lounging by the poolside is something we all do during vacation. So, while lounging, why not swim in the pool every half-hour? If you’re not a strong swimmer, try walking or running through water higher than waist-deep water for gentle resistance.

9. Don’t Mistake Thirst for Hunger

Always carry a bottle of water with you while out and about. This way, you can refill the bottle when you get to a clean water source, never feel dehydrated, and not mistake hunger for thirst. This saves plastic bottle waste, ensures hydration, and prevents grabbing unhealthy snacks while traveling.

10. Pack Healthy Snacks

This is one thing my entire family is very keen on; we bring unsalted mixed nuts with us wherever we go. You will have something that doesn’t spoil, carries comfortably, is healthy, and will fill you up. You will no longer have to stop for salty chips or cookies as a snack, and you’ll beat the weight gain.

11. Be Aware of Booze

That lovely and delicious-looking hat umbrella-topped fruity cocktail can pack as many as 500 or more calories per glass — down just one a day for a week, and you’ll gain a pound without even trying. Not to mention all the sugar in those drinks is shocking.

Consider these alternative low-cal options:

• White wine spritzer (60 calories per 6 ounces)
• Vodka soda (100 calories per 8 ounces)
• Champagne (75 to 100 calories per 4 ounces)
• Unsweetened tea with orange-flavored vodka (100 calories per 8 ounces)
• Bloody Mary (150 calories per 8 ounces).

Tip: Generally, drinks on the rocks will have fewer calories than frozen cocktails, which are often packed with sugary syrups.

12. Buffet: Options vs. Overload

Many vacation places have buffets, and everything may look so good that you either load up your plate or return several times because you want to try everything. Walk around at least once to look at everything and then return to pick only the foods with the best quality and texture.

13. Have a cocktail or dessert, not both

If you don’t want to miss out on your cocktails and sweets, I recommend you don’t have both on the same day. Choosing between a dessert or a cocktail helps me keep my weight at bay during my vacation without feeling deprived or guilty.

14. 80/20 Rule

The golden rule when it comes to habits and a healthy lifestyle. 80% of the time, stick to your healthful exercise and eating habits, and 20% of the time, have fun and enjoy yourself. Life is meant to be enjoyed without derailing you from your bigger goals!

Keep Your Good Habits

1. Consistency is Key: Good habits such as exercising, eating healthily, and getting enough sleep are the cornerstone of a healthy lifestyle. Consistency is key in habit formation, and taking a break during vacation might make it harder to get back into these habits when you return.

2. Energy and Mood: Regular exercise, healthy eating, and adequate sleep contribute significantly to energy levels and mood. Maintaining these habits can help ensure that you have the energy to enjoy your vacation activities and cope with the potential stress of travel.

3. Immune Health: Travel often involves exposure to new environments and germs, which can challenge your immune system. Good habits like proper nutrition and sleep can help keep your immune system strong, reducing the risk of falling ill during your trip.

4. Stress Management: Vacation is a break from routine stress, but travel can also bring its own stressors. Regular exercise and mindfulness practices can help manage this stress, keeping you relaxed and able to enjoy your vacation.

5. Balance and Enjoyment: Keeping good habits doesn’t mean you can’t indulge or try new things on vacation. It’s about balance. For instance, if you maintain your exercise routine, you might feel better about enjoying a local treat.

In summary, maintaining good habits on vacation can enhance your experience, providing energy, bolstering health, and promoting balance. Intermittent fasting is a fantastic way to travel and not miss out on incredible food on your trip. Find out more about Intermittent Fasting with my free Intermittent Fasting Cheat Sheet.

14 thoughts on “14 Ways to Beat Travel Weight Gain”

Love these tips! I am a healthy eater and find that the more i eat this way I crave healthier foods. I love the ideas of the resistance bands -as I have EDS, and I use these regularly at home. My hubby and I love to walk and I think you see more of the area this way too!. It took some time for me not to stress about eating out , etc while on trips, as like you said, its all about memories! I love the “Be Adventurous” tip as I am dying to try snorkeling next year on a trip!’ great post! from the midlife blogger group jess xx http://www.elegantlydressedandstylish.com

Jessica well said and I can’t wait to hear about your snorkel adventure! I am happy that my blog resonated with you.

Heike, Great post on traveling and gaining pounds. We never gain weight when we travel because we walk at least 6 hours a day of sight seeing. I have never been on a cruise ship but hear it’s a food feast 24/7! River cruises are great because you walk every day. Nice to meet you! Robin

Hi Robin! Walking is a great way to see a city. I went on one cruise but you are limited in the exercises you can do and yes, there is a ton of food. Happy Summer.

Great tips as usual, Heike! I love to just hike and explore when on vacation, so we always build in exercise into our daily pursuits. I’ve also found that staying in an airbnb can be a great way to ensure healthy eating!

Thank you so much, Tina. That is so true and you can make your own meals. I also love hiking and exploring new places. Happy summer!

Perfect timing I’m leaving in two weeks for a long trip to Ireland. I’m taking your suggestions with me! Thank you, LeAna

LeAna, I am happy to be able to help you out. Have fun in Irland! I loved it there. Kiss the Blarney stone it’s a tradition.

I love this! I agree with bringing some snacks from home and booze and dessert is a big no-no! We are usually very active on vacation. What seems to mess me up is the actual travel time- that’s when I seem to eat mindlessly, mealtimes are scattered and I just don’t seem to eat properly!

Thank you, Barbie. Different time zones mess me up too as you are hungry during both feeding times. So it’s important to get on the new schedule as soon as possible and as you do be very active. Happy Travels!

Thanks for these realistic and inspiring ideas! I get caught in the wanting to enjoy and then beating myself up. Not a good mental place to be. Appreciate especially, have the cocktail or dessert, but not both, as well as the 20:80 advice! Thanks!

Hi Kim! You are welcome and I am all about the 80/20 that helps enjoy your vacation without guilt. Happy Summer!

These are some great tips to keep from totally falling off the wagon when on vacation! I have a question, you mentioned the idea of holding yourself accountable on vacation to 10,000 steps a day. Can I ask what kind of tracker do you use? I wondered if you have an opinion on fitness trackers.

Thank you, Amy. Personally, I use a Gamin but I am a triathlete and need many more functions to track my workouts. It does tracks steps as well but for someone that doesn’t need all the bells and whistles, a basic Fitbit is sufficient. The manufacturers improved on the usability of this product with many more tracking options but for steps, the basic version is enough. Many have started using the Apple watch but I don’t like that you can get your email, messages and all kinds of unnecessary data with it. But it’s an option. Prices vary depending on what you need the wearable to do. I hope that helps.

Comments are closed.

Weight gained after a vacation or indulgent weekend doesn't mean you've put on fat. It's probably just water retention, experts say.

• Rebel Wilson said she gained almost seven pounds while on vacation at an all-inclusive resort.
• Eating more salt and carbs can make us gain water weight, not fat, a dietitian said.
• Wilson has said she lost 77 pounds since the start of 2020 and has been open about her journey.

Weight gained after a vacation or indulgent weekend is likely caused by water retention not fat, experts told Insider after actor Rebel Wilson said she put on three kilograms (almost seven pounds) while at an all-inclusive resort. 

The Australian actor previously said she lost  77 pounds since the start of 2020, after declaring it her "year of health." Personal trainer Jono Castano said he trained Wilson, and she told Today she did lots of walking to maintain her weight . Wilson has also been open about her relationship with food, saying  she used to overeat to numb her emotions .

In an  Instagram post shared on July 2, she wrote in the caption, "I've lost all self control. But you know what? I can get up tomorrow and go to the gym, and hydrate and eat healthy and love myself."

A post shared by Rebel Wilson (@rebelwilson)

Wilson went on to write that she knows what it's like to experience food guilt or feel bad after overeating, but being hard on herself doesn't help.

"If you're like me just know YOU are more than just your weight, your weight doesn't define you, just try your best to be healthy and don't be so hard on yourself," she wrote. "Be the best version of you."

Experts told Insider that weight gained after an indulgent few days is unlikely to be fat, and usually falls away when a person's normal diet is resumed. Taking a break from a diet while on vacation can even be beneficial in the long run, according to research .

Vacation weight gain is often largely water

After an indulgent weekend or a vacation, it's normal to see a higher number on the scale . This can be worrying if you're trying to lose weight, but it's normal after eating more and isn't anything to stress about, Kara Mockler, registered dietitian and coach at RP Strength, told Insider.

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Celebrations and vacations can involve eating foods higher in carbs and salt than your normal diet, and both of these lead to water retention , she said.

"We store carbs as glycogen in our body, and for each gram of glycogen we retain several grams of water right along with it," Mockler said. "Same with salt."

This is why some people feel more bloated or swollen after a salty meal.

"So the uptick on the scale after a short period of higher calorie intake is mostly water," Mockler said.

Personal trainer and fat-loss coach Jordan Syatt estimated that not even one pound of Wilson's holiday weight gain is actually fat, telling Insider that as well as water weight, the physical weight of the extra food in her stomach likely plays a role.

"When you go on vacation for a weekend, a week, or even two weeks, it's physiologically impossible to gain that much fat," he said.

A diet break can be beneficial 

Eating more food for a short period can give your metabolism a temporary boost due to the energy required to digest it, which is known as the thermic effect of food , according to research. 

Taking a diet break can also relieve the mental and physical fatigue that can come with prolonged periods in a calorie deficit and lead to greater weight loss .

The key is to get back on track afterwards , Mockler said, and this will see the scale go back down.

"There's no need to restrict your food or over-exercise, just get back to normal and drink some extra water," she said. "The excess fluid will come off over the next few days and you'll be right back on track."

By getting back to healthy eating afterwards, Wilson has exactly the right approach, Syatt said.

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7 ways to avoid gaining weight when you travel

Holidays often go hand in hand with putting on some weight, but it’s entirely possible to enjoy yourself and still keep things in check!

Credits: Getty

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Most of us have resigned ourselves to the fact that we’re going to gain weight while on holiday , especially when we’re headed to a vacay spot with good food . We might joke about needing to lose five kilos to fit back into our jeans after a holiday, or needing new sweatpants to get through it all, but at the end of the day, it’s more than just the food you eat that factor into your weight gain. 

Keep reading for some easy ways you can keep off the excess weight gain while you travel. Of course, there are things we can’t avoid, like metabolism or occasions when we travel for the sole purpose of food, but there are definitely steps you can take to keep yourself in control.

#1 Only eat the foods you truly enjoy

We Singaporeans love our food, no matter where we go. We’ve been spoiled rotten by the foodie culture we live in – it’s not unheard of for us to travel purely for the sake of eating. If you’re on a “food holiday”, it might be difficult to put off weight gain entirely (unless your metabolism is crazy high), but there are some guidelines you can set for yourself. 

As a rule, only eat the foods that truly make you happy. This is especially true when faced with buffets like hotel breakfast spreads. Avoid loading up on “unexciting” carbs – think the dry bread rolls – and stick to indulging in items that make you do a little dance in your seat. That way, you get to leave happy without feeling any regret about unnecessary calories.

#2 Fit in a quick workout each morning

The best time to get up and at ‘em is first thing in the morning. Nothing gets you pumped for the day quite like a little bit of cardio or high-intensity work. You can even go for a swim if you’re by the beach or in a hotel, or hop on the elliptical if your lodgings boast a gym. This is especially important if you don’t have a lot of physical activity planned for the day, or if you’re going to be travelling between cities and know you won’t have the time to squeeze in a workout.

#3 Opt for low-GI foods

If you’re up to date on the effects of low glycemic index (GI) foods and how they affect your blood sugar throughout the day, then you’ll know how important it is to avoid certain foods, especially in the morning. Complex carbs like oatmeal, brown rice, quinoa, potatoes and whole grains keep you going much longer and prevent sudden spikes and dips in your blood sugar and energy levels. It’s a lot more common for us to gravitate towards simple carbs on holiday (think white rice, pasta, white bread and pastries), so a concerted effort to consume fewer simple and more complex carbs will keep your weight in control. It’ll also be better for your health in the long run.

#4 Watch your alcohol intake

If you’re not big on booze, feel free to skip this point. But if you are, it’s common to underestimate the impact alcohol has on your weight – and when the whole point of a holiday is to let loose, we tend to indulge more than usual. Drinks have calories we often forget about, and there are scary claims by articles on the Internet about how a pint of beer can equal seven slices of bread. While we can’t say if that’s entirely accurate (various types of beer and bread are very different, after all), the type of alcohol you consume is very important. Cocktails, mixed drinks and beers tend to carry more calories, while wine and spirits may contain fewer calories.

#5 Travel on foot where possible

This is one of my favourite things to do when in a new city. I tend to explore the entire area within walking distance as soon as I can, and figure out what’s around me that I’d like to come back to. City guides and recommendations can only go so far, and as a person of convenience, I like being able to get to someplace easily. Always pack a comfy pair of sneakers or shoes you can really walk in, and if you find you’ve only got practical-but-frumpy shoes that won’t keep you looking chic in your holiday pictures, we’ve got some great shoe recommendations for you to shop.

#6 Keep hydrated

It’s very easy to get dehydrated when you’re on holiday, whether it’s because you just don’t fancy lugging around a bottle of water in a city without nice clean toilets – we know the feels! Unfortunately, dehydration is one of the reasons contributing to overeating. Thirst can often be mistaken for hunger, and can give us cravings for salty foods. Sipping on plain water is all the more important if you’re out drinking or getting multiple caffeine fixes from all your cafe-hopping, so don’t forget to keep hydrated.

#7 Minimise hotel or apartment snacking

If you’re renting an apartment or staying in a hotel with expensive room service, buying drinks and snacks from the nearby grocery store is an easy way to save money when you get hungry at odd hours of the day. Instead of chips, chocolate or junk food, try stocking up on healthier options instead.

Related: 10 easy food swops to help you lose weight

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On Gaining Weight on the Road

09/19/2016 by Kristin Addis 41 Comments

I’ve started writing this post then stopped and tucked it away several times. I’ve thought about deleting it completely because it’s a topic that is not only super subjective, but also pretty sensitive not just for me, but for lots of people.

I write about personal stuff all the time on here but this is not just my feelings, it’s about disliking the girl I see in the mirror when she looks back at me and honestly that’s a tough one to swallow and especially to talk about at all. I know that some people will wonder why I’m complaining, and others might be struggling with the same thing. So I’m posting it for all of us, because sometimes knowing that you’re not struggling alone is the best way to move forward.

Traveling tends to make me gain weight, and though it’s been a struggle since day one, it’s a big struggle lately.

My weight tends to yo-yo. When I’m in one place, I’m laser focused on exercising and eating properly. When I’m on the move, it gets tough to stay so healthy.

When I was only finding super hearty food in Austria , Finland , and Patagonia for four months straight, it was pretty much impossible. Lucky for me those are cold places where I was wearing baggy clothing. It was hard to tell.

But then, I came back to spring in Europe and impending bikini season and my self confidence fell. It’s been a journey since then:

What I started with

I was a chubby kid when I was younger. I used to snack (and snack, and snack) all afternoon long after school. It didn’t matter that most of what was in my fridge at home was healthy, because at that volume the weight was bound to pile on.

As though some kind of “get out of obesity free” ticket came my way, I grew 6 inches in one year when I was 12 and went from a chubby kid to a really lanky and skinny teen. For the majority of my life since then I stayed active and watched my diet. It was easy back when I had a routine and even though I weighed about 130 pounds at 5’8, I wasn’t ever happy.

Back then I’d look in the mirror and see someone looking back at me who didn’t have a six-pack. I never had the exactly what I wanted. I never felt like I was fit enough. It didn’t matter how I actually looked, because I just didn’t see it. I saw everything that was wrong.

Now I look back at photos of myself from back then and I’m like, what the shit was I so worried about? 

I did look good. Why didn’t I let myself enjoy it? Because I didn’t look like the girls in the magazines? My god, they don’t even look like that either without epic lighting, and editing after!

Fashion magazines are total dicks, aren’t they?

Unrealistic expectations + travel

Over the past few years, my weight has been subject to yo-yos when I have times that I’m stationary for a month or so, and times when I’m moving around constantly. I’ve never figured out how to stay fit if on the move. Even if I’m hiking, which I do all the time, it’s not enough to offset the food I’m eating. I’ve never been the type who can just look good without continuous exercise routines and hiking every two weeks while eating steak all the time will not cut it.

I tried traveling with a yoga mat for a while and committing to working out every other day, but I was staying in cheap dorms with fans in countries with 90-degree heat and humidity to match so that died out quickly. When Cebu Pacific airlines lost my yoga mat 2 months in that put the final nail in the coffin.

I googled ‘gaining weight abroad travel blog’ hoping for some solidarity and most of what I saw was blogs proclaiming that you won’t gain weight abroad. I saw 9 reasons why I’d lose weight (um, no), how losing weight was a perk of long-term traveling (nope!), and how someone else lost 25 pounds.

What I was reading made me feel like a fat failure, except for a brave one by Alex in Wanderland , thanks girl.

Maybe that’s the case if you didn’t work out a bunch at home and eat kale smoothies for lunch but that’s what I did back when I was a full-time Californian. I really had to work for it. When I was in the rural parts of Argentina and Chile, by comparison, I could only find empanadas, steak, sandwiches made with cheese and white bread, ice cream, fries, and hardly any vegetables.

For someone who is on the road almost all the time and in really small and rural towns, you often simply have to take what you can get.

Reaching my heaviest weight and making changes

It hit me when the jeans that were always too big for me were suddenly a struggle to zip up. I found myself getting depressed about it constantly. I didn’t want to look in the mirror and almost every time I saw a photo of myself, I hated the way it looked.

What do people think when they see me? Do they think I’m overweight? Will my friends at home notice? They all still look so good. Will I look like the whale of the group now?

Then I realized that if I didn’t change the way I saw myself I might not bounce back. I needed to confidently start working out and eating healthier. I had to get that self-love back and be my own cheerleader.

I also came to realize that pretty much everyone has issues with this. I don’t know anyone who looks in the mirror and really thinks perfection is staring back at them. There’s always some kind of struggle. Five more pounds, a more defined core, a smaller nose, the list goes on.

The most important thing is to love the positive things, and work on what is within my control, and that’s my own health and well-being. I want to be strong. I want to be healthy, and I want to be appreciative of what I do have instead of focusing on what I don’t have. I might not be exactly where I want to be right at this moment, but I’m on my way. About half-way, to be exact, after reuniting with vegetables and Pilates again.

Have you ever felt this way, too?

About Kristin Addis

Kristin Addis is the founder and CEO of Be My Travel Muse, a resource for female travelers all around the world since 2012. She's traveled solo to over 65 countries and has brought over 150 women on her all-female adventure tours from Botswana to the Alaskan tundra.

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Kiara Gallop says

09/19/2016 at 9:37 am

Where did that myth come from that you’ll lose weight when you’re travelling long-term? It’s one that I believed when I first hit the road for an extended amount of time, but it’s simply not true!

So yes, I think you’ve raised an issue that a lot of us struggle with.

I’m still a little perplexed by how walking pretty much every day for long periods of time (apart from travel days) and doing regular hikes can cause me to put on weight when compared to sitting in an office for 8 hours a day 5 days a week at home. However I’ve come to the same conclusion as you – it’s what you eat rather than how much of it you’re eating.

And I also think that when you travel long-term and are constantly moving, you eat at odd times and don’t have a regular meal pattern, which messes up your metabolism unfortunately :-/

Kristin says

09/19/2016 at 6:34 pm

When I’m really careful and only ordering what I know is healthy I’m OK. it’s easier in places like Vietnam or Thailand where there are plenty of healthy and easy options. All that rich food that I had in Europe and Patagonia was just too much, though!

It’s definitely up to me to get up, go to the gym, drink less, look into which food options are better for me, and to eat wayyyy fewer carbs. If I really did all that, I would be fine. I guess it’s about the discipline too!

Brianna says

09/19/2016 at 4:33 pm

The timing on this post could seriously not be any better. I leave for Australia in three days and as I pack, I can’t help but feeling very blurgh about my wardrobe and the way I look in it. I’m going to be seeing friends I haven’t seen in almost 10 years and for some reason, I’m super concerned about how I look for this trip. I just figure once I get on that plane, the travels will be distracting enough for me not to be concerned 😛

09/19/2016 at 6:02 pm

Once I was complaining about gaining weight when I travel and one of the girls I was sitting with said, in a very satisfied way, “it’s worth it,” which made me realize she’s right 🙂

09/20/2016 at 4:03 am

Thank you so much for posting this! To be quite honest, every time I’ve seen your pictures I’ve sorta secretly hope that I would look more like you, so it is surprising that you feel that way. However, everyone has their own ideal of what they want to look like – that’s why I kinda hate it that if you complain about your weight or the way your body looks, you’ll always have some friend interrupt you with: “But you look great! Even if you are insecure about __, no one even notices!” Well, that’s not the point. I don’t care what others think of me, I just want myself to be happy with the way I look. I admit I’ve been putting a lot more pressure on myself lately. Travelling in SE Asia was terrible since you see so many other girls that look great without makeup and hair messy, or girls with bikini bodies so much better than yours. But you are right, it’s all about working towards that goal and loving where you are now. Thanks again for posting this, it’s an important thing to talk about.

09/20/2016 at 6:48 am

Aw, it’s much better to look like you! You’re right that everyone has their own ideal, and mine is unrealistic considering what I’m looking at is airbrushed models, but publishing this and seeing that so many other people struggle too really did help. I hope it helps you too!

09/20/2016 at 4:06 am

I don’t even fight it anymore – I always gain weight when I stay in a new country and then I lose it again when I head home. I even managed to gain weight while walking the Camino de Santiago for 35 days straight 🙂 It’s a constant yo yo and not even my scale knows what I am supposed to weigh anymore!

Huge thanks to say this out loud. I think all the pictures of pretty girls on the road with their perfect bikini bodies laying on the beach make the rest of us insecure every once in a while 😉

09/20/2016 at 6:46 am

wow so many people are saying that they gain weight when hiking! How is that even possible? Maybe our bodies go into fat storage mode from all of the exercise? I did notice that my legs got super muscular though which I really dig 🙂

09/20/2016 at 10:43 am

Kristin, I’m not a full-time traveler but I do go on a lot of hiking trips where yep – weight gain happens (don’t even get me started about European hut to hut hikes)… even at home when we hike for 5-7 days straight in the wilderness eating dehydrated food. I notice it revs the metabolism to such a degree that you eat like a damn horse afterward. For too long! So, avid traveler, hiker, backpacker who will never be skinny. Luckily at my age I am okay with that and just work hard to balance it all and maintain a healthy body that will and does fluctuate. Thanks for the post, you know we ALL can relate to it!! Keep up the great blog : )

09/20/2016 at 1:49 pm

Thanks Marg! It’s crazy that almost everyone who does long hikes has commented here that they don’t lose weight on them. How insane that walking for 20-30 miles up mountains doesn’t make me a twig after. Does make my muscles bigger and more defined though, which I love. Plus, the experience is the reward.

Isabelle says

09/20/2016 at 4:15 am

I hear you – and thanks for bringing that topic up. I gained weight on my first South American trip – climbing volcanoes on one side and hiking but on the other: eating avocados at least once a week, trying all the food and the *evil* candies and sodas. Winter in Patagonia didn’t help 🙂 It wasn’t fun but it all went away as soon as I had returned home. A few years later as I was starting my year long RTW I had learned my lesson – try to keep away from sodas (luckily I don’t like alcohol!) and fast food etc. Not always easy but I did well in the end and I was happy with myself. And pretty sure carrying a heavy backpack and a few extra bags for miles sometimes did help. Exploring cities on foot helped too, also staying in hostels with a pool and taking the opportunity to go for a swim and other little everyday ‘habits’ that I had picked up but can’t remember now. But it can be a hard task and I have met many other girls and guys who were struggling with it. We are not alone 🙂

I was able to drop a lot of the weight when I came home too, so that’s good! I never liked soda but I do love beer and wine so we are probably evening out there!

Avocados aren’t something I’ll give up, though. I’ll find a way to have that green mayo in my life 🙂

09/20/2016 at 6:24 am

I may be sitting in a cube instead of on the road, but the struggle is real for all of us. I’m sure you’ll figure out a strategy that works for you. For what it’s worth I think you look gorgeous, and not because of clever photo angles!

09/20/2016 at 6:43 am

Thank you so much, and I’m glad I posted this after all. It’s nice to know we’re not alone and that we pretty much all feel this way.

Cliodhna says

09/20/2016 at 6:28 am

Lovely, honest post. I have travelled with a friend who is very concerned with gaining weight and my attitude is always, I’d rather go home carrying a few extra pounds than miss out on an amazing local delicacy. That being sad it’s still a mystery to me how hiking, walking and exploring isn’t enough to counteract a few heavy meals but I suppose the lack of routine probably contributes to the body holding onto some extra weight. Either way, it’s a sacrifice worth making in my opinion!

It’s a mystery to me too! Then again my hiking food is usually high in fat, salt, and carbs so that I can keep going. It’s fuel. I never eat like that in normal, regular life so that’s definitely not helping.

09/20/2016 at 6:34 am

In recent years, I haven’t traveled for more than a few weeks at a time, so I can’t really tell if I put on loads of weight. When I did a study abroad summer in China, however, I put on a lot of weight. So much so, that my sister commented that she was “scared” for me…

In any case, I think I’m very much like you, as you mentioned in a comment, if I don’t have too many carbs I’m usually ok. I’ve also figured out that I have some food intolerances that came about after a year of taking a few different courses of antibiotics. I’m super careful about food now, and it hasn’t been too much of an issue in shorter travels. I’m going to Australia for at least 3 weeks later this year, though, so we’ll see how I fare then!

09/20/2016 at 6:42 am

You’ll be able to find salads and grilled meats (if you eat meat) in Australia so you shouldn’t have too much trouble there. Another big thing for me is the sugar. It’s hiding everywhere!

Kaleena's Kaleidoscope says

09/20/2016 at 7:36 am

Oh my gosh, girl you are so not alone! I just got back from 18 months of traveling and I am not exaggerating when I say I LITERALLY DON’T FIT IN MY PANTS. Like not even close, thank god I live in SB where it’s always warm because dresses have been my only option. Everyone always talks about losing weight on the road so when I gained 20lbs in the last 6 months I was SO ashamed. Some people are lucky and gifted with high metabolisms whereas I just have to look at a cookie and my hips expand. Now that I’m back I’ve been really depressed and struggling with what I see in the mirror but I’ve been working hard to get back on track (it gets a lot harder post-30, I’m realizing though!). But when I think back on all the amazing foods I tried, fun times drinking wine with friends, and lazy days on beaches I would honestly do it all again! All I can say is be kind and forgiving to yourself in the process and know that you’re not alone. Xo

09/20/2016 at 1:51 pm

What helped me drop about 10 pounds was cutting carbs. I never did that in life before and it made such a big difference! When I’m mostly eating plants (but enough so that I’m not hungry because I’m not down with that), I am able to drop it much more quickly. It also helps that I really like Pilates and spin class. I guess it’s all about just finding the things you enjoy that can help you burn the weight. I was about 20lbs over too and I was like, HOW DID THIS HAPPEN. But traveling was worth it!

09/20/2016 at 7:42 am

I can very much relate to this. Before I started travelling, I was about just 100 lbs. The first travel I had been was in Japan for a 3-week camp. With almost everyday you have “buffet” serving, all the hiking and moving activities was not enough to burn my excess food intake! I came home 5 lbs heavier. Since then, My weight did not go back to 100 lbs.

With the new environment, new food, how can one not be excited to explore the different taste of a new place has to offer?

I became my biggest after a three week holiday in Europe! I think I weigh 120 lbs something… I was afraid to weigh myself and just relied to how my friends reacted seeing me… “You gained weight!”

Those reactions don’t anymore bother me as I now have a trick to not receive those reactions again. A month or two before travelling, I do my best to lose about 5 lbs or more through diet and exercise. So when i travel, i can taste all the food a place can offer knowing that if I gain that extra pounds, it’s not that obvious.

09/20/2016 at 1:52 pm

That’s a good idea – go into it with a little bit of room to gain 🙂

09/20/2016 at 3:19 pm

The timing for this post is just perfect. I just finished a 7 months travel through Malaysia and Indonesia and I’m now in New Zeland. Before I left home, I was a gym rat, a runner and was exercising at least 5 times a week, stick to a really healthy diet and had my comfortable weight. Then I left to humid, tropical weather where running was simply not possible for me (tried it several times but I can’t stand the heat and the humidity) and for the first time in my life working out was not a priority anymore. I’m a foodie, so I tried almost all the national vegetarian specialities without regreting. I did hikes and jungle treks, I’m used to walk a lot to discover places, in Java I walked 21 km to the other city, I’m a scuba diver but even during my divemaster course where I did 3 to 4 dives a day I could not prevent from putting on weight – and I still ate healthy and did chose the healthy options but well, I realised that I just have to exercise as before to keep my weight down which was not possible (this is not an excuse, after 3 dives I don’t have the energy to go to the gym afterwards) when I travel. So the result are 6 kg more on the scale. And no, it’s not the end of the world. I started running again (at the moment only 5 km but every run I improve my time), I start running with a runner group here and my Plan is hitting the gym if I have the occasion. Since the age of 16 I fight my body with exercising and strict eating habits. During my travel I learned to be more relaxed about my body, I’m far away from saying that I feel comfortable right now but hey, I don’t regret the awesome and delicious food I had, the shared meals with the Indonesian families, the cakes for breaking fasting with friends during Ramadan,…. I know how to get back in shape but I decided not to stress about it. I’m not overweight not would people me consider fat (but I feel like that). And I think it’s more Important to Enjoy life and our travels instead of counting calories and worrying about our figure. I completely feel with you and right now I would not Show up in a Bikini. I thank you very much for the post, I wondered if I was the only one struggling with that. And I don’t know where the statement that actually say you lose weight when you travel comes from ?

I love your blog and your articles. I wish you an awesome time.

09/21/2016 at 6:03 am

I felt like you were describing me when you talked about how much you exercised at home and what you’ve been able to do abroad. I couldn’t deal with the heat and humidity either and it still would keep me from working out. I don’t regret the great experiences I’ve been able to have that revolved around food, either, and it helps to know that others have similar struggles.

Stephanie Craig says

09/21/2016 at 5:30 am

I think this is a great topic. Thanks for sharing! As a plus-size travel blogger, I find that the body types of most of the well known female travel writers are a little intimidating. It’s nice to know that everyone can have insecurities about this stuff.

09/29/2016 at 11:18 pm

Yes this article is perfect! I love that you write about stuff like this. I think honestly most women struggle with weight and body image issues, but think they’re alone because nobody else talks about it. I personally have previously had nagging thoughts about how your body looked way better than mine! So I guess everything is subjective.

Kates McAllister says

10/15/2016 at 9:53 pm

Hi, Kristin Thank you for your post. I’m just wondering how do you maintain your weight when you are not traveling? Actually, when I’m travelling, I usually maintain a healthy rhythm by exercising in doors. I think you should try Insanity Asylum or the normal Insanity or Focus T25 if you want an exercise that is that not that intense, It’s more on cardio and strengthening your core have you tried that exercise already?

10/16/2016 at 1:18 am

I do pilates and spin classes at home. I just love that combo

Tonia Turigliatto says

03/01/2017 at 9:40 am

Hi Kristin, I’ve been following your blog for the past year and absolutely love your content. I’ve found your lifestyle so inspiring that I signed up with Superstar Blogging to launch my own travel blog (Wanderlust Coach) to marry my Lifestyle Coaching business with my passion for travel!

I found this article to hit home for me in a big way. Although I haven’t been on the move traveling and dealing with finding healthy food options like you have, I’m also the heaviest I’ve been in years and feel how it mentally takes a toll on your self-esteem and perception of yourself when you look in the mirror.

I’ve had eating habit issues since high school and although I no longer suffer from the bulimic mindset. I still am struggling with getting myself motivated to get back into a regular workout routine, even though I’ve made some progress since moving to Seattle this year. I agree with you that it takes constant mental check-ins with yourself when you’re in the thick of it to realize yes, you are beautiful and everything starts with self-love. I just wanted to say thank you for showing up honestly and vulnerably the way you have, it does mean a lot to know you aren’t alone.

Much love <3 T

03/01/2017 at 10:52 pm

Thanks so much for being vulnerable as well! It does really help to know that you’re not alone, and it also helps me tremendously once I get into a routine. If I’m getting endorphins, seeing results, and doing workouts I really enjoy, it’s easy. It’s just making the decision to do it that can be difficult. But yes, it starts with self-love

Jackie says

04/25/2017 at 8:31 am

Thank you for writing about this and being real! It’s nice to see that someone had the same struggles that I’ve had!

04/25/2017 at 1:51 pm

I’m glad you connected with it!

Los Arina says

08/09/2017 at 5:57 pm

Thank you for your honesty! This was a great read, and as you pointed out, relatively uncharted territory. I’ve found that one of the biggest drawbacks of budget travel can be food choices.. my sister and I spent 3 months in South America (the Andes) with a minimal budget. 9 times out of 10 dinner was chicken and chips (fries).! there were gorgeous healthier options in many places but we had priced ourselves out. lesson learned.. just because you “can” get by on a certain budget… doesn’t mean it’s going to be a healthy experience!

And definitely hiking food is always so salty and fatty! love me some trail mix! 🙂

08/09/2017 at 9:28 pm

I can probably also blame all of the snickers and ice cream I indulged in, but yes, healthier is sometimes harder on the road when you are on a budget.

Sylvie says

05/03/2019 at 11:34 am

So true about the food in Chile and Argentina! I experienced the same thing. It was a real struggle.

05/05/2019 at 12:17 pm

So many carbs!

Alison says

09/22/2019 at 11:33 am

Have I ever felt this way? Oh only all my life since I hit puberty, and I’m now 69! And yeah fashion magazines are total dicks. I too found the diet in Patagonia difficult. SE Asia was the best for me – lots of veggies. Central China really difficult because they put chilli in everything. Thank you for sharing this. I never would have thought you would have had this issue. You seem so on top of everything. Keeping a good diet, staying healthy, and exercise while on the road is really difficult. In our 60’s/70’s we were completely nomadic for nearly 6 years and like you it was much easier when we stopped in a place and led a kind of normal life for a few months. Being on the road there’s never any routine and finding the right food can be really difficult as you know. One night in China dinner was battered deep-fried potato! Which just about says it all I think.

09/22/2019 at 8:33 pm

Southeast Asia is so easy for healthy food! But change up the environment and it can get so hard – I hear you! I still struggle unless I’m in one place or on an active trip, but the traveling is worth it too.

Penney says

01/03/2021 at 11:07 am

This sounds awfully familiar. I never respond on people’s blogs but this totally resonates with me. I have this thing of getting super crazy in shape before I go on a solo trip finally reach my goal before the flight. Have the best time in remote places but yeah you can’t always choose what you eat and they don’t have the right foods in supermarkets wherever you are in the world. Most of the time it’s even hard to find some sort of supermarket. So you eat what’s there and think well we will check what’s the damage when I get home. And yes back at your old weight again. It’s so stupid to put yourself under so much pressure to look a certain way. I think during trips enjoy in moderation and watch the alcohol. You can’t be picky specially not when you are sharing a meal with others. You can only keep control when you are on your own. I’ve started with adding protein to my diet and less carbs and it’s working very well to stay in balance:) but I know once restrictions are gone and it’s time to travel again I’ll just enjoy.

I was in New Zealand until last July so glad it was winter and I could cover myself up in lots of layers cause I gained those lockdown corona kilos ? then came back home to the Netherlands where we had summer and I thought shiiiiit. No time to get that summer bod ready now haha.

01/04/2021 at 9:47 am

Yep that’s 100% my experience too, and it’s so sad because almost every woman I know puts this pressure on herself. I’m so glad that there’s more body positivity now, and that brands are becoming more inclusive, because we did NOT grow up with that, we grew up looking at super skinny, airbrushed models. Ugh.

• Jul 21, 2023

Managing Post-Vacation Water Retention: Nutrition and Supplements Guide

Updated: Feb 10

Understanding Water Weight Gain During Travel and Strategies to Regain Balance After Vacation

Vacations are a time to relax, indulge, and explore new places, often accompanied by changes in diet, activity levels, and routine. While these experiences are enjoyable, they can sometimes lead to water retention, causing bloating and discomfort. In this article, we will explore why we often gain water weight while traveling and provide effective strategies to lower water retention and restore balance after your vacation.

Why Do We Gain Water Weight While Traveling?

Several factors contribute to water retention during travel:

Sodium-rich Foods: When traveling, we often indulge in restaurant meals and processed snacks, which tend to be high in sodium. Excess sodium can disrupt fluid balance, leading to water retention.

Dehydration: Traveling, especially by air, can cause dehydration due to the dry cabin air and limited access to water. In response, the body retains water, leading to bloating.

Inactivity: Long hours of sitting during flights or road trips can hinder blood circulation and lymphatic flow, contributing to water retention in the extremities.

Alcohol and Caffeine: Vacation often involves socializing and sipping on alcoholic or caffeinated beverages, both of which can dehydrate the body and exacerbate water retention.

Changes in Routine: A shift in routine can disrupt the body's natural rhythms, affecting hormone levels and contributing to fluid retention.

Lowering Water Weight After Vacation

After returning from vacation, you can take proactive steps to reduce water retention and regain balance:

1. Rehydrate: Start by hydrating your body adequately. Drink plenty of water throughout the day to flush out excess sodium and promote kidney function.

2. Gradually Reduce Sodium Intake: Gradually reduce your sodium intake, opting for whole, unprocessed foods and incorporating more fresh fruits and vegetables into your diet.

3. Balanced Nutrition: Focus on balanced meals that include potassium-rich foods (e.g., bananas, oranges, spinach) to counteract the effects of sodium and promote fluid balance.

4. Limit Alcohol and Caffeine: Cut back on alcohol and caffeinated beverages to prevent further dehydration and its impact on water retention.

5. Gentle Exercise: Engage in gentle exercises like walking, yoga, or swimming to improve circulation and stimulate lymphatic drainage, reducing water retention.

6. Elevate Your Legs: If you experience leg swelling, elevate your legs for short periods to encourage fluid movement back towards the heart.

Supplements for Water Retention

While adjusting your diet and lifestyle can significantly reduce water retention, some supplements may also aid in the process. However, it's crucial to consult with a healthcare professional before adding any supplements to your routine , as they may interact with medications or cause adverse effects.

1. Dandelion Root

Dandelion root is believed to have diuretic properties that can help with fluid retention. It has been used traditionally to promote urination and reduce bloating.

2. Magnesium

As mentioned earlier, magnesium can act as a mild diuretic. It also has numerous other health benefits, making it a valuable addition to your supplement regimen.

3. Vitamin B6

Vitamin B6 may assist in reducing water retention in some individuals. As with any supplement, it's essential to use it under the guidance of a healthcare professional.

4. Potassium

If your diet lacks potassium-rich foods, a potassium supplement might be considered under medical supervision to help balance sodium levels and reduce water retention.

5. Herbal Diuretics

Certain herbs like parsley, nettle, and hawthorn have diuretic effects and might aid in alleviating water retention. However, these should be used cautiously and with professional advice.

Gaining water weight during travel is a common occurrence due to dietary changes, dehydration, inactivity, and altered routines. However, by being mindful of your dietary choices, staying well-hydrated, and engaging in gentle exercises, you can effectively manage water retention and restore balance after your vacation. Consider incorporating natural diuretics or supplements after consulting with a healthcare professional for personalized guidance. Please book a FREE consultation if you are wondering how we can help you achieve your wellness goals!

Schedule a 15 Minute FREE Consultation!

https://calendly.com/jessica-601

Remember, managing water retention after vacation is a gradual process. Be patient with your body as it adjusts back to your regular routine, and celebrate the positive steps you take towards reclaiming your well-being. By following these strategies, you can ensure a smoother transition and enjoy the post-vacation glow without the discomfort of water retention.

_____________

Jessica Mantell M.S., C.N.S., L.D.N.

CEO & Founder of NextGeneration Nutrition

NextGeneration Nutrition believes that better health should be accessible to everyone and that we all are able to improve our health through good nutrition, physical activity, and lifestyle change. We do not support setting shame-based goals but encourages embracing our bodies, genetics, and personality. Our philosophy is abandoning the “One Size Fits All” mentality to create a personalized wellness plan based on your biological makeup and your lifestyle.

For more information connect with us on Social Media or send us a message!

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• Bloating After Flying: What Causes Jet Belly & How to Prevent it

Crammed into a middle seat on a crowded plane for a long-haul flight might have you counting the minutes until landing. 

You should feel relieved once you’re on the ground, but for a lot of frequent travelers, more discomfort comes after the flight in the form of bloating.

Bloating after flying, also known as “jet belly” or “airplane belly”, is a common travel side effect, and most people might just try to stomach the discomfort from the added gas in your digestive system. 

But understanding why bloating after flying happens and the best ways to prevent it can save you that same discomfort on your next trip. 

We’ve outlined the science behind bloating, its effects on your overall health and even have some tips for preventing bloating after flying all together. 

Article Guide

• Why Does “Jet Belly” Happen?
• Effects of Bloating on Your Health

How to Prevent Bloating After Flying

Best ways to relieve jet belly, take the pressure off by understanding why your body bloats, why does “jet belly” happen .

From take-off to landing, your body is constantly trying to adjust to changes it experiences while flying.

One of the biggest changes your body is adjusting to is the shift in atmospheric pressure. 

As the plane rises and descends, the air pressure inside the main cabin increases or decreases accordingly. In the meantime, your body is doing all it can to equalize the pressure in the cabin with the air pressure inside your body. 

Do you ever feel your ears pop during takeoff and landing? That common sensation is the air within your ear canal adjusting to match the air pressure of the main cabin. 

The same thing is also happening within your digestive system, which is one of the main causes of travel bloat. 

The air that naturally gathers within your intestines is now increasing and decreasing to make up for the cabin air pressure that changes based on the plane’s altitude.

Your Digestive System Under Pressure

As it tries to keep up with the changing altitude, your digestive system is doing its best to adjust to the excess gas that is filling your intestines.

This excess gas builds up during takeoff and increases until the plane reaches its cruising altitude. At this point, your body has done what it can to equalize the pressure inside and outside of your body so you might not notice the symptoms of bloating right away, especially if you’re on a long-haul flight. 

But when it comes time to descend for landing, your digestive system is set to release the excess gas it’s built up . 

As the plane starts to get closer to landing, you might feel the need to pass gas or belch, which is your body’s way of trying to get rid of the air it’s been holding onto for the flight. 

Airplane belly happens when your body doesn’t release all of the excess gas it accumulated throughout the duration of the flight. So even though you’ve landed at your final destination, you might not feel as relieved as you would like to be. 

Effects of Bloating on Your Health 

Your digestive system is hard at work on your flight so it’s important to understand the stress that bloating after flying has on your overall health.

Because you have excess gas taking up room inside of your intestines, bloating can be uncomfortable and take the form of stomach pain and issues passing gas. You may feel discomfort and notice minor swelling in your abdomen area as well. 

Luckily jet belly shouldn’t last more than one week after you land and can be relieved using different techniques and by taking natural supplements.

Even though excess gas will build in your body during the flight as a natural reaction to atmospheric pressure, you can still prevent the bloating you experience after flying.

By taking the time before and during your flight to follow these tips, you can help prevent the effects of that atmospheric pressure change can have on your body. 

#1. Watch What You Eat and When You Eat it

Just like jumping into the pool only 30 minutes after eating, you don’t want to jump into a flight on a full stomach. 

Your body is already working overtime to keep your gas levels in balance, so eating a big meal that's tough to break down before your flight only adds more stress to your already busy digestive system. 

Try packing plenty of healthy snacks that are easy to digest. Munching on healthy snacks throughout the long flight can help give your digestive system the support it needs while it's busy adjusting to changing atmospheric pressure. 

Some easy to digest, whole-food snacks that we recommend include: 

• Yogurt with granola and chia seeds
• Apples and peanut butter for dipping
• Homemade salad with dark, leafy greens
• Humus and whole grain crackers
• Nuts and berries 

Pacing yourself as you eat small snacks while the plane is at cruising altitude will also help give your digestive system time to break down food naturally and without any added stress.

#2. Pack Probiotics and Natural Supplements

Packing natural digestive aids can help prevent the effects of bloating by giving your digestive system the boost it needs while it’s constantly adjusting to the cabin pressure. 

Probiotics are a natural source of important bacteria that line the inside of your stomach and intestines. They help your body break down food so bringing probiotics along with your other vitamins in tablet form is a simple way to kick start the digestive process while you’re 35,000ft in the air. 

Bringing other natural supplements such as whole food powders can also help aid digestion because they contain powerful digestive enzymes. 

Papaya is a key ingredient in the FLIGHTFUD Flight Elixir and can help with bloating because it is a one of the best natural sources of digestive enzymes. 

Papaya is a rich source of the enzymes papain, chymopapain, caricain and glycyl endopeptidase that each aid in healthy digestion. 

#3. Stay Hydrated 

Drinking enough water during your flight is important for your overall health and can directly improve your digestive system. 

When you drink water, your body naturally filters out the extra sodium it might retain when it bloats after flying.

Having enough water to regularly use the restroom can ensure that your digestive system is working to flush out unwanted toxins and waste while inflight.

#4. Get Up and Move Around

Sitting for a long period of time, especially after eating, doesn’t give your digestive system much help when it comes time to break down food. 

The plane might be cramped, but if you take some time to shimmy out into the aisle for a quick walk it could help your digestive system speed up its natural process. 

Getting up from a seated position can help with circulation and can help your body release excess gas by releasing tension in your muscles. 

Even just standing for a few moments can help your body relieve any excess tension that can lead to bloating. 

#5. Think About Your Posture

It’s hard to get comfortable in your seat especially when legroom is scarce, but if you can be more mindful of how you sit in your seat, it can help prevent bloating. 

Sitting up right as opposed to slouching opens up more airways that can help you release the excess gas that is building up inside your intestines.

Investing in a business class seat on a long-haul flight is worth the extra purchase because most seats on larger aircrafts allow you to lay flat. 

Laying flat isn't just a luxurious way to get a good night's rest, it’s also worth the price to help relieve tension in your digestive system might cause bloating after flying.

It’s almost inevitable that you’ll experience some amount of travel bloat; it’s one of the many impacts of flying that your body undergoes. 

#1. Keep Drinking Water 

Drinking water might be the last you want to do because you feel full and bloated, but it’s one of the best things you can do to relieve the effects of bloating. 

Packing The Travel Water Bottle for your trip can help so that you always have water on hand even though your travels might get hectic. 

Be sure you stay hydrated even if it might feel initially uncomfortable so that your body continues to filter out the sodium that is causing you to retain water and bloat. 

#2. Exercise to Release Tension

There’s a lot of built up pressure in your abdomen from the excess gas, but a good way to relieve that tension is to loosen up with a little exercise. 

Going for a walk or taking a light run can relax your muscles to allow for gas to release freely. Light stretching and yoga are also calming ways to get your muscles warmed up so you can help get that excess gas out of your body.

#3. Natural Digestive Aids

If you forgot to take your vitamins on the plane, it’s still not too late to use natural supplements to aid in bloating.

The papaya in the Flight Elixir is a natural digestive aid that's filled with helpful enzymes that will are known to not only prevent but relieve the symptoms of bloating.

#4. Eat Fiber Rich Foods

Foods that are rich in fiber help your digestive system break down food and release unwanted toxins more freely. 

Leafy greens like kale, spinach and swiss chard are high in fiber and so are fruits like apples and berries.

 Eating a healthy diet of fiber rich foods at your final destination can help your get back to a regular gastrointestinal routine that can release the excess gas you’ve accumulated while flying.

Bloating after flying can make an already stressful trip even more uncomfortable. 

The last thing you want is to feel uncomfortable when you’re in a business meeting , or bloated when you’re trying to relax on the beach .

You want to be relieved when you reach your final destination so taking the time to prevent travel bloating can save you the stomach ache you might get on landing. 

Sarah Peterson

Sarah Peterson is the co-founder and head of marketing at FLIGHTFŪD. She's a travel health expert and after having visited 20+ countries as a digital nomad and flying every 4-6 weeks for business, she became passionate about empowering others to protect their bodies on the go.

Soooo helpful, makes so much sense, thank you so much for the info!!

Thank you SO much, Sarah!!!! Jesus Christ sent me here! Taking your Wisdom for traveling, I will stay my best Self & Shape!!

Wow! Thank you so munch. This was very informative.

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Shots - Health News

Arkansas led the nation sending letters home from school about obesity. did it help.

Kavitha Cardoza

Since Arkansas started sending the obesity letters to parents, the state's childhood obesity rates rose to nearly 24% from 21%. During the pandemic, the state obesity rate hit a high of more than 26%. M. Spencer Green/AP hide caption

Since Arkansas started sending the obesity letters to parents, the state's childhood obesity rates rose to nearly 24% from 21%. During the pandemic, the state obesity rate hit a high of more than 26%.

LITTLE ROCK, Ark. — Sixth-grade boys were lining up to be measured in the Mann Arts and Science Magnet Middle School library. As they took off their shoes and emptied their pockets, they joked about being the tallest.

"It's an advantage," said one. "You can play basketball," said another. "A taller dude can get more girls!" a third student offered.

Everyone laughed. What they didn't joke about was their weight.

Anndrea Veasley, the school's registered nurse, had them stand one by one. One boy, Christopher, slumped as she measured his height. "Chin up slightly," she said. Then Veasley asked him to stand backward on a scale so he didn't see the numbers. She silently noted his height as just shy of 4 feet, 7 inches, and his weight as 115.6 pounds.

Lifesaving or stigmatizing? Parents wrestle with obesity treatment options for kids

His parents later would be among thousands to receive a letter beginning, "Many children in Arkansas have health problems caused by their weight." The letter includes each student's measurements as well as their calculated body mass index. The BMI number categorizes each child as "underweight," "normal," "overweight," or "obese." Christopher's BMI of 25.1 put him in the obese range.

In 2003, Arkansas became the first state to send home BMI reports about all students as part of a broader anti-obesity initiative. But in the 20 years since, the state's childhood obesity rates have risen to nearly 24% from 21%, reflecting a similar, albeit higher, trajectory than national rates. During the pandemic, the state obesity rate hit a high of more than 26%.

Still, at least 23 states followed Arkansas' lead and required height and weight assessments of students. Some have since scaled back their efforts after parents raised concerns.

One school district in Wyoming used to include a child's BMI score in report cards , a practice it has since stopped. Ohio allows districts to opt in, and last year just two of 611 school districts reported BMI information to the state. And Massachusetts stopped sending letters home . Even Arkansas changed its rules to allow parents to opt out.

Multiple studies have shown that these reports, or "fat letters" as they're sometimes mockingly called, have had no effect on weight loss. And some nutritionists, psychologists, and parents have criticized the letters, saying they can lead to weight stigma and eating disorders.

BMI as a tool has come under scrutiny, too, because it does not consider differences across racial and ethnic groups, sex, gender, and age. In 2023, the American Medical Association called the BMI "imperfect" and suggested it be used alongside other tools such as visceral fat measurements, body composition, and genetic factors.

All that highlights a question: What purpose do BMI school measurements and letters serve? Nearly 20% of American children were classified as obese just before the pandemic — up from only 5% some 50 years ago — and lockdowns made the problem worse. It's unclear what sorts of interventions might reverse the trend.

Joe Thompson, a pediatrician who helped create Arkansas' program and now leads the Arkansas Center for Health Improvement , said BMI letters are meant to be a screening tool, not a diagnostic test, to make parents aware if their child is at risk of developing serious health issues, such as heart disease, diabetes, and respiratory problems.

Sharing this information with them is critical, he said, given that many don't see it as a problem because obesity is so prevalent. Arkansas is also a rural state, so many families don't have easy access to pediatricians, he said.

Don't Focus On Kids' Weight Gain. Focus On Healthy Habits Instead

Thompson said he's heard from many parents who have acted on the letters. "To this day, they are still our strongest advocates," he said.

The program also led to new efforts to reduce obesity. Some school districts in Arkansas have instituted " movement breaks ," while others have added vegetable gardens , cooking classes , and walking trails . One district sought funding for bicycles . The state does not study whether these efforts are working.

Researchers say the BMI data also serves an important purpose in illuminating population-level trends , even if it isn't helpful to individuals.

Parents are generally supportive of weighing children in school, and the letters have helped increase their awareness of obesity, research shows. At the same time, few parents followed up with a health care provider or made changes to their child's diet or physical activity after getting a BMI letter, several other studies have found.

In what is considered the gold-standard study of BMI letters , published in 2020, researchers in California found that the letters home had no effect on students' weight. Hannah Thompson , a University of California-Berkeley assistant professor who co-authored the study, said most parents didn't even remember getting the letters. "It's such a tiny-touch behavioral intervention," she said.

Arkansas now measures all public school students in even grades annually — except for 12th graders because by that stage, the pediatrician Joe Thompson said, the students are "beyond the opportunities for schools to have an impact." The change also came after many boys in one school wore leg weights under their jeans as a prank, he said.

Kimberly Collins, 50, remembers being confused by the BMI letters sent to her from the Little Rock School District stating that all her children were overweight, and that one daughter was considered obese.

"It offended me as a mama," she said. "It made me feel like I wasn't doing my job."

She didn't think her children looked overweight and the family pediatrician had never brought it up as a concern.

Hannah Thompson, the researcher from California, said that's the biggest problem with BMI letters: Parents don't know what to do with the information. Without support to help change behavior, she said, the letters don't do much.

"You find out your child is asthmatic, and you can get an inhaler, right?" she said. "You find out that your child is overweight and where do you even go from there? What do you do?"

Kevin Gee , a professor at the University of California-Davis, who has studied BMI letters , said the mailings miss cultural nuances. In some communities, for example, people prefer their children to be heavier, associating it with comfort and happiness. Or some eat foods that they know aren't very nutritious but are an important way of expressing love and traditions.

"There's a lot of rich contextual pieces that we know influences rates of obesity," Gee said. "And so how do we balance that information?"

Collins' daughter, now 15, said that as she's grown older she increasingly feels uncomfortable about her weight. People stare at her and sometimes make comments. (Collins' mother asked that her daughter's name not be published because of her age and the sensitive nature of the subject.)

"On my birthday, I went to get my allergy shots and one of the nurses told me, 'You are getting chubbier,'" she said. "That didn't make me feel the best."

How Doctors Can Stop Stigmatizing — And Start Helping — Kids With Obesity

Collins said it pains her to see her soft-spoken daughter cover herself with her arms as if she's trying to hide. The teenager has also begun sneaking food and avoids the mirror by refusing to turn on the bathroom light, Collins said. The girl signed up for tennis but stopped after other children made fun of her, her mother said.

Looking back, Collins said, while she wishes she had paid more attention to the BMI letters, she also would have liked practical suggestions on what to do. Collins said she had already been following the short list of recommended healthy practices, including feeding her children fruits and vegetables and limiting screen time. She isn't sure what else she could have done.

Now everyone has an opinion on her daughter's weight, Collins said. One person told her to put a lock on the fridge. Another told her to buy vegan snacks. Her mother bought them a scale.

"It's a total uphill climb," Collins said with a sigh.

This article was produced as a part of a project for the Spencer Education Journalism Fellowship .

KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF — the independent source for health policy research, polling, and journalism.

• Diet & Nutrition

What Experts Really Think About Diet Soda

G rowing up, Olivia Dreizen Howell, 39, “lived on” diet soda. So did her family. At a family reunion in 1996, everyone sported T-shirts with their shared surname in Diet Coke-can font. “We drank Diet Coke, Diet ginger ale, and Diet Sprite like water—there was no difference in our household,” she says.

Like many, Howell believed that sugar-free soda was a benign choice. But the latest research casts doubt on that assumption, linking diet drinks to mood disorders, fatty liver development, autoimmune diseases, and cancer, to name a few. 

Before you pour your diet soda down the drain (a step one health expert does, in fact, recommend), know this about diet-soda research: the vast majority of it is observational—drawn from public-health records and long-term population studies—as opposed to the scientific gold standard of double-blind placebo-controlled studies. 

Here’s what we know so far about what diet soda might be doing to your health.

Diet soda is linked to a higher diabetes risk 

“Type 2 diabetes seems to be the strongest link” when it comes to diet soda and health risks, says Susan E. Swithers, a professor of neuroscience at Purdue University who researches diet soda's effects on metabolic health.“That seems to be a fairly consistent finding.” A 2023 study of nearly 106,000 people found that people who consumed more artificial sweeteners had a higher risk of Type 2 diabetes than people who didn’t eat or drink any.

Read More : Why Your Diet Needs More Fermented Pickles

Earlier work by Swithers found that people who drink a lot of diet soda face increased risks for excessive weight gain, Type 2 diabetes, cardiovascular disease, and metabolic syndrome, a constellation of conditions which include excess body fat (especially in the middle), elevated blood sugar and blood pressure, and higher triglycerides — “all of which are risks for the development of Type 2 diabetes and heart disease,” says Dr. Barry Schuval, an endocrinologist at Northwell Health.

It's linked to worse heart health

Several studies have linked artificially sweetened drinks like diet soda to heart issues, particularly increased risks of stroke , coronary heart disease , and heart attacks . Most recently, a March 2024 study found that people who drank more than two liters of artificially sweetened beverages per week had a 20% higher risk of atrial fibrillation than people who didn’t consume sweetened drinks. “It’s important not to assume that low-calorie [diet drinks] are inherently healthy,” says Dr. Ningjian Wang, lead author and professor of endocrinology and metabolism at Shanghai Ninth People's Hospital in China.

Melissa Prest, a dietitian and spokesperson for the Academy of Nutrition and Dietetics (who was not involved in the study), emphasized that the observational nature of the study means we don’t know why this link occurred. Before leaping to any conclusions about whether diet drinks increase the risk for atrial fibrillation, we need more research “to understand all potential variables, like health conditions, body weight, physical activity, and other dietary habits,” says Prest.

Diet soda is linked to cancer

In July 2023, after reviewing research on humans and animals, the World Health Organization (WHO) added aspartame, a common ingredient in diet soda, to a list of ingredients that are “possibly carcinogenic in humans.” That might sound worse in theory than it does in practice: the WHO concluded that a person who weighs about 150 pounds can safely drink about eight cans of aspartame-sweetened diet soda per day.

Read More : Why Are So Many Young People Getting Cancer?

Even with this designation, aspartame isn’t necessarily carcinogenic, says Schuval. “We must keep in mind that correlation does not necessarily imply causation,” he says, and the existing research isn’t conclusive. 

Other research has found potential links from diet soda to cancers including colon, uterine, kidney, and pancreatic. But instead of diet soda being the culprit, weight gain may be, says Schuval. 

Diet soda is linked to weight gain

Artificial sweeteners like aspartame, sucralose, and saccharin are much sweeter than sugar and may alter sweet-taste receptors in your body. Some experts think that this can cause changes to your body’s hunger and satiety hormones, leading you to eat and drink more than you otherwise would. The theory isn’t a slam dunk, however. “While this change has been commonly reported in animal studies, human-based studies have had inconsistent results,” says Prest. 

Another possibility is that both sugars and artificial sweeteners can disrupt the healthy balance of gut bacteria in the GI tract, which may lead to the development of insulin resistance and Type 2 diabetes, says Prest. This, too, is hard to prove in studies, and ones that point to this pathway are often small and inconclusive, says Leah Reitmayer, a dietitian in Sanford, N.C.

Read More : Ozempic Gets the Oprah Treatment in a New Special

As is the case with much nutrition research, the associations found between diet soda and weight gain (and obesity) may be red herrings. “The research shows that more obese individuals drink diet soda than regular—but also eat more food than healthy weight adults,” says Reitmayer. More research is necessary to determine if diet soda is making people gain weight, or if the relationship is complicated by other factors. 

What to make of all this research

Overall, the findings are mixed, leading to bewilderment among consumers about whether diet soda is a safe beverage. 

Swithers believes we still have more questions than answers. While she says she feels persuaded by a true link between diet soda and Type 2 diabetes,  the evidence for artificial sweeteners contributing to cancer and heart disease is less clear, she says. “It just comes down to what explains that relationship,” says Swithers. Are people who choose to drink diet soda already at higher risk for certain health conditions? Are all artificial sweeteners the same? Is there another variable scientists aren’t looking at? 

“That’s where it gets really muddy,” she says. Unfortunately, we’ll have to wait to get a fuller picture of diet soda’s health effects.

Is diet soda at least better for you than regular soda?

If you routinely drink sugary sodas, all experts would rather you switch to water (naturally). But barring that, many would prefer you drink diet. “Some people find that artificially sweetened beverages help them have better control of their blood sugar,” says Prest.

Another reason is we have much more persuasive evidence of the harms of excess sugar than we do for artificial sweeteners. Over many years, research has linked sugar to conditions like obesity, inflammation, heart disease, metabolic syndrome, insulin resistance, Type 2 diabetes or worsening of prediabetes, weight gain, and tooth decay, and some studies have even indicated that reducing added sugar in the U.S. food supply could save money and lives .

It’s also important to consider what else your diet soda might be replacing. Dan DeBaun, a 32-year-old public relations manager in Minnetonka, Minn., uses diet soda as a tool to cut back on alcohol. “I never drank much alcohol previously, but I wanted to cut back even more after more studies emerged about the negative health impacts ,” he says. After a successful “dry October,” where he abstained from alcohol completely, he realized he still liked having something to drink when he was out with friends or at a sporting event or concert. So he’d order a Diet Coke or Diet Pepsi.

Read More : How to Be a Healthier Drinker

“Diet soda doesn't necessarily make me feel great while I'm drinking it, but I consider it a net positive compared to alcoholic beverages,” says DeBaun. “I'd only drink one, but I found having it was a good substitute.”

And dentally speaking, diet soda does clearly trump regular. “One benefit of artificial sugars is their role in reducing dental caries,” says Prest. “When sugar-sweetened beverages are exchanged for artificially sweetened beverages, the risk of developing dental caries or cavities is reduced,” she says, and this is due to the reduction in the growth of bacteria that cause them.

How to limit your diet-soda intake—or quit it altogether

Few among us can give up a hard-core diet-soda habit cold turkey, but there’s still plenty you can do to cut back, Swithers says. 

Dump it down the drain (really)

People typically think they need more of a food or drink to feel satisfied than they actually do. If you simply crave the taste of diet soda, open a can or bottle, take a few sips, and dump the rest down the sink. You might find your craving is satisfied after only a few gulps. “Drinking just a little bit, then stopping and thinking about whether you even want more soda, could be a helpful step to reducing consumption,” Swithers says.

Treat your diet soda like candy

Instead of thinking about your diet soda as a drink, think about it as candy, suggests Swithers. That way, it might start to seem ludicrous to have one with meals. “Most adults wouldn’t open a bag of candy and pour it onto their dinner plate,” she says. “Just because it’s in a glass doesn’t make it magic in some way. Would you pour a bag of jelly beans as a side dish with your meal?”

Disguise your water 

A lot of people drink diet soda because they don’t like the taste of water. To give a glass of water an appealing flavor, drop in some frozen fruit (especially the kind that releases juice, like pineapple, strawberries, and mango). Using seltzer instead of still water will make it feel even more like the bubbly treat you love.

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SHEfinds / Food / 5 Meats Experts Recommend Cutting Out This Spring Because They Could Lead To Inflammation And Weight Gain—Plus, What To Eat For Protein Instead

5 meats experts recommend cutting out this spring because they could lead to inflammation and weight gain—plus, what to eat for protein instead, april 10, 2024 by mariam qayum, shefinds | food.

As we welcome spring, it’s the perfect moment to reevaluate our dietary choices, particularly when it comes to the meats we consume. While meat is a staple in many diets, not all varieties are created equal, and some can contribute to inflammation and weight gain. From processed meats laden with additives to fatty cuts high in saturated fats, certain choices in our meat selection can sabotage our health goals.

We spoke with Jacek Szymanowski , PN certified nutritionist and health coach, to learn about five meats you should consider cutting out this season to minimize inflammation and weight gain. He revealed that processed meat, red meat, processed meat with added sugar, conventionally raised meat, and highly-processed meat alternatives are the ones to stay away from. Read on to find out why and learn about healthier alternatives.

1. Processed Meat

Processed meat, such as bacon, sausages, and deli meats, poses a significant risk to our health due to its high content of additives, preservatives, and unhealthy fats. Regular consumption of processed meats has been linked to increased inflammation in the body, primarily due to their high levels of saturated fats and additives like nitrates and nitrites.

Szymanowski reveals that these types of processed meats "contain high levels of saturated fat, sodium, and additives such as nitrates that may cause inflammation. These compounds are also associated with an increased risk of obesity and other chronic conditions, such as heart disease ."

2. Red Meat

Red meat, while rich in protein and essential nutrients, can pose risks to our health when consumed in excess. High consumption of red meat, particularly fatty cuts like beef and lamb, has been associated with increased inflammation in the body.

Szymanowski elaborates on the saturated fat content by stating, "Fatty cuts of red meat contain a high amount of saturated fat, which promotes inflammation and weight gain when consumed in excessive amounts." Instead, he says, "Opting for leaner cuts of red meat, such as sirloin, can help reduce the risk of inflammation."

3. Processed Meat With Added Sugar

The combination of processed meats with added sugars exacerbates the inflammatory response in the body. The excessive consumption of added sugars can lead to spikes in blood sugar levels , triggering inflammatory pathways and contributing to chronic inflammation. Moreover, this type of meat is often high in calories and unhealthy fats, making them a significant contributor to excess calorie intake and weight gain.

The added sugars in meats are often overlooked, which is why Szymanowski brings attention to some examples. "Some processed meat, particularly those in marinades such as teriyaki chicken and barbecue ribs, may contain added sugar. Excess sugar consumption causes inflammation and may lead to weight gain over time," he notes.

4. Conventionally Raised Meat

Conventionally raised meat, typically produced through intensive farming practices, are often fed diets high in grains and antibiotics, which can alter the composition of their meat. Additionally, they may contain residues of antibiotics and hormones, which could disrupt gut health and metabolic processes, potentially leading to weight gain.

"Conventionally raised meat is usually produced using conventional farming methods that involve the use of hormones and antibiotics. The birds and animals also live in crowded environments," he states. He also adds, "These practices may lead to meat contaminated with residual hormones and antibiotics that could lead to inflammation."

5. Highly Processed Meat Alternatives

Highly processed meat alternatives, such as plant-based burgers, vegetarian sausages and hot dogs, meatless deli slices, and vegan nuggets and tenders, are often marketed as healthier alternatives to conventional meat. But, they may actually contribute to inflammation and weight gain due to their composition and processing methods. These products typically contain a variety of additives, preservatives, and artificial ingredients to mimic the taste and texture of real meat.

Szymanowski agrees and says, "Highly processed meat alternatives such as vegan sausages, nuggets, and burgers may contain ingredients that promote inflammation, such as preservatives, refined oils, and additives."

Healthier Alternatives

So, what should we eat instead? The important thing is to focus on healthier sources of protein, which Szymanowski notes are, " plant-based proteins such as legumes, whole grains, and nuts; seafood such as salmon, sardines, mackerel, and trout; eggs and dairy; and poultry such as turkey and chicken."

These will provide essential nutrients without the harmful additives associated with highly processed meat alternatives, promoting better overall health and well-being.

Author: Mariam Qayum

Editorial Assistant

Mariam is an Editorial Assistant at SheFinds Media. She pitches and writes engaging content for SheFinds' readers. When she isn't writing and pitching new ideas for stories, she can be found traveling, keeping up with the latest pop culture trends, and filming recipes for her cooking channel on social media. You can reach Mariam at [email protected] .

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Malibu’s Most Exclusive, Butt-Kicking Spa Is Coming East

The Ranch, which specializes in long hikes, communal vegan meals and snacks of precisely six almonds, is opening an outpost in the Hudson Valley.

By Danielle Pergament

You will wake up at 5:30 a.m. and stretch for 30 minutes. You will eat something vegan and organic for breakfast followed by an hourslong hike on which you will hear words like “verticality.” If you need a snack, you will get six almonds. Not seven — don’t be gluttonous.

In the afternoon, you will take a cold plunge, dunking yourself in water cooled to a painful 55 degrees. The throbbing in your body is not a hangover — there is no alcohol — it’s from the 10 miles you hiked yesterday, or it could be the 12 you hiked the day before. Or maybe it’s the 1,400 calories a day allotted. For all this, you will pay thousands of dollars.

This is luxury wellness in 2024. Some destination spas and high-end retreats are more akin to Navy SEAL prep — or at the very least, basic training — than five-star resorts.

The standard-bearer of this group is the Ranch, 200 acres of nature and trails in the Santa Monica Mountains of Malibu, Calif. For 14 years, the Ranch has been helping 25 people at a time destress, detox and generally rid themselves of the anxieties of life.

“It’s not like any other place,” said Gillian Steel, 69, who sits on the board of the New-York Historical Society and has been to the Ranch nine times. The Ranch, she said, “isn’t just a week-away experience. They manage to be both stylish while pushing you. You meet the most interesting people and get a week to yourself at the same time.”

In late April, the Ranch will open a second property, this time in the Hudson Valley of New York.

“For years, our guests kept saying, ‘Please open something on the East Coast,’” said Sue Glasscock, who owns the Ranch with her husband, Alex, both 60. “We kicked the idea around for a long time.”

They eventually found a lakeside estate on 200 acres of forests and trails flanked by state parks near the New Jersey border in the town of Sloatsburg, N.Y. The house, a 40,000-square-foot stone mansion previously known as Table Rock estate, was built in 1902 by J.P. Morgan. (It was a wedding present to his daughter and new son-in-law, the great-grandson of Alexander Hamilton, and was later owned by an order of nuns .)

“It’s an hour from Manhattan, which is just crazy to me,” said Ms. Glasscock.

To the mountains

I met the Glasscocks for lunch at their home at the Ranch Malibu. In the foreground, three bowls of warm cabbage soup, topped with crispy kale and microgreens. In the background was the entirety of the Santa Monica Mountains, and just beyond, a glimmering streak of the Pacific. It was hard not to feel healthier, calmer and more sustainable just being there.

“We don’t think of ourselves as a spa — we never have,” said Mr. Glasscock. “To be honest, I don’t like the word wellness.” Before opening the Ranch, the couple bought and remodeled houses and designed gardens.

The natural world — both in Southern California and the Hudson Valley — is the most important amenity at the Ranch. “Nothing we do is trendy,” said Ms. Glasscock. “The point is that you’re in nature. You’re eating food from the garden, you’re drinking more water, you’re sleeping more, you’re taking time off your devices. And you’re playing.”

Play, she said, is a proven aid to longevity and something adults don’t do enough. At the new location, a hill in the backyard will give guests a chance to go sledding in the winter. “The Ranch is basically like camp for grown-ups,” she said.

But grown-up camp doesn’t come cheap. The Ranch Malibu has a six-night, seven-day minimum and can cost more than $9,000 a week, depending on the package. The price of a stay at the Ranch Hudson Valley will range from $2,575 per person (three nights, double occupancy, low season) to $6,900 per person (four nights, single occupancy, high season). With high prices comes exclusivity.

“It’s hard,” said Mr. Glasscock. Part of the impetus for opening in the Hudson Valley, he said, was to give people the option to come for three days. “Obviously, that lowers the cost, and still gives people time to reconnect to nature.”

From weight loss to longevity

As wellness has gone mainstream, places like the Ranch have played a pivotal role in changing the definition of destination spas.

“In the U.S. in the last 10 or 20 years, destination spas were focused on weight loss and fixing bad habits like alcohol, coffee, smoking and eating too much meat and sugar,” said Linda Wells, the founding editor of Allure magazine and the editor of Air Mail Look , a beauty and wellness newsletter (to which I have contributed). “But the experience boiled down to getting weighed and measured on Day 1 and again on departure day, with a report card of pounds and inches lost at the end. Weight loss and flat abs were the goal, not health — and definitely not longevity.”

But wellness evolved. Even in light of recent controversies , one of the most popular podcasts on Spotify is still “Huberman Lab,” in which a Stanford University neurobiologist discusses cold exposure, sleep hygiene and circadian rhythms. And an increasing number of spas offer an array of high-tech, often medicalized programs .

Other pricey destination spas also take the boot camp approach. There is Golden Door in California, Mii Amo in Arizona, and Miraval and Canyon Ranch , both of which have several outposts. All of these combine spa treatments, exercise programs, special diets and the promise of resetting to a healthier lifestyle. But the Ranch is singular in its simplicity. There are vegan cooking classes, energy healing sessions and infrared saunas, but don’t expect Botox or filler injections.

“I’m not against those things,” said Ms. Glasscock. “It’s just not in our ethos.”

The Ranch is also extremely luxurious and deliberately communal. Arrival and departure dates are set according to weekly packages, so guests see the same faces for a week. Activities — including the daily hikes — are done as a group. And there is only one dining table, so you eat all meals with the rest of the guests.

“I was expecting meditation, heads down, keep to yourself, but it’s not that at all,” said Jillian Spaak, the director of a real estate investment company who lives in Southern California and first went to the Ranch 10 years ago when she was getting divorced. “You’re communing with other people, you’re hiking together, and you’re all eating meals at the same table. You go through peaks and valleys — literally — and you’re all there for the same reason: to feel better, to look better, to be better. ”

“We want to take what we consider the important aspects of health, wellness and longevity and immerse everyone in all of them for a week or three days,” said Ms. Glasscock. “Most people want a silver bullet, but there is no such thing.”

Follow New York Times Travel on Instagram and sign up for our weekly Travel Dispatch newsletter to get expert tips on traveling smarter and inspiration for your next vacation. Dreaming up a future getaway or just armchair traveling? Check out our 52 Places to Go in 2024 .

Exploring the Outdoors, One Step at a Time

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These clever apps and devices  will help you to find your way, triage an injury and generally stay out of trouble on the trail.

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