Hi guys! I’m working on setting up a new page with quick access to some of the old articles I posted over the years that cover what I consider to be my main tools and modes of thought for weight management. In the process of doing that, I discovered that one of the posts I really liked writing was a cross-post on a blog that appears to have gone dark. So I’m going to repost it here (of course I kept a copy!) so I can link to it, and hey – it’s the Summer Travel Season right now, so it may still be of use to us all this season! Enjoy!
Travel and Weight Management
Travel is one of the biggest challenges to weight management. There are two main categories of travel which need managing: Travel for Work, and Travel for Pleasure, and I’ll start with pleasure (always start with pleasure!). When I hit the road I remember the key elements that work for me at home: record keeping, environmental control, exercise and making smart food choices.
Travel for Pleasure
Traveling for fun and pleasure is the definitely easier of the two, because I tend to have a little more control over the environments I find myself in. I always carry a notepad so that I can write down the foods I eat. This is definitely harder to do on vacation because of the nature of eating while traveling for pleasure – often I am grabbing a quick bite on the go, I may not even be stopping to sit down! So I try to remember to write it all down but if I don’t keep perfect records on vacation, I don’t beat myself up over it. The nice thing about traveling for pleasure is that I usually get a lot of exercise – I’m walking all day long, up and down and around museums, through attractions, in and out of shops. I hardly ever sit down when I’m visiting a new city! That’s a lot of exercise that I didn’t have to make any extra effort to fit into my schedule. In fact, all the walking I do on vacation usually means that I can be a bit more forgiving if other exercise efforts fall short in all the excitement of having new adventures.
When I am at home I do what I call environmental control – making sure not to surround myself with foods that will derail my weight management effort. This means I don’t keep things like cake, candy, baked goods, etc, in my kitchen at home. This is something that is much harder on vacation because I don’t have much control over my environment, but there are a few things I can do to manage myself, and they mainly involve not putting myself into situations where my willpower will be tested. I know that willpower is NOT a muscle, it doesn’t get stronger the more I use it, it gets depleted, so I don’t want to gratuitously force myself to invoke it. This means I don’t wander idly into candy and chocolate shops and ogle the wares. I don’t sidle up to sidewalk hot dog vendors and smell longingly after their goods. When I need a snack I look for a coffee shop or sandwich shop and I search for things on the menu that will be supportive of my goals. When I travel in Europe I find that almost every place that serves lunch has a menu item that is essentially, “Soup and a roll.” I always get that for lunch. Soup is a fantastic food for weight management, particularly if it is a water- or stock-based soup because it has a low caloric density – it’s made mostly of water, often has high vegetable content, and fills me up.
Most places I visit have some version of a fruit and veggie stand that is easily findable by tourists. If I am wandering through a new city it won’t be long before I stumble upon the place where fruits and veggies are sold. Truly, I seek them out. I know that when I get hungry the best thing I can reach for is a piece of fruit, a bag of sugar snap peas, or similar. These things are always available, no matter where you are in the world, and as an added bonus, often you will find fruit that is not available to you at home. That’s what traveling is all about! I always pick up something new to me if I can, to get a little local flavor. The last time I visited Hawaii I packed a kitchen knife and cutting board (checked luggage only!) so that I could enjoy the local fruits back in my hotel room. In fact, I usually carry a backpack when on vacation so that I can carry supportive foods such as fruits and veggies with me wherever I go on my touring – I never want to get so hungry that I’ll eat anything because that’s the most dangerous time to make a food selection. Eating a piece of fruit or other supportive snack every hour or so keeps me from getting too hungry, and keeps me going throughout the day.
Another thing I like to do is stay in lodgings where I can cook for myself – hostels, apartments and long-term-stay hotels. All of these lodgings provide full kitchens for the use of their guests. I love to find the local grocery and make myself healthy, supportive meals using local ingredients. Managing my weight is vastly easier when I know exactly what went into my food.
All of this is not to say that I don’t enjoy a fancy meal out or sweet treat occasionally while traveling. I do, and I relish them, I just don’t eat that way every day. I focus on the new experiences and adventures I’m having and let splurging on heavy foods be only an occasional indulgence.