7 ways to avoid gaining weight when you travel

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.