Weight gain is one of the most common concerns among frequent travelers simply because regardless of your goals, maintaining a steady diet while traveling is difficult. A lot of things could go wrong including delayed flights, missed reservations, and unavailability of healthy food. In short, your diet can go from a somewhat decent meal to a coffee and a doughnut in no time. And before you know it, your weight starts to rise.

Fear not! You are not alone. Fortunately, there are a few ways to travel in a health conscious manner. Here is a list of practical tips that will help you maintain your weight while traveling.

Whether you are on a business trip or a vacation, walking is the best way to keep your weight in check. According to a recent study, light-intensity activities such as walking a dog may play a significant role in helping people maintain weight loss. Besides keeping you fit, walking allows you to explore the place. As a result, you will get a chance to mingle with the locals and understand their culture.

You may be able to use this information to your business advantage. If not, it can simply enrich your holiday experience making it more memorable than ever. So, the next time you are on a trip, don’t wait for a bus-ride or call a cab. Instead, walk to your hotel, particularly if you are not in a hurry. Even in your hotel, make sure to take the stairs rather than the elevator.

2. Pack a Healthy Snack

When it comes to long-term traveling, maintaining your diet is the biggest concern. You are more likely to end up eating food laden with preservatives and having high sugar and salt content. Besides, eating out at ungodly hours also leads to bloating and constipation. Unfortunately, you can’t pack home cooked food for a month. Still, you can strategically plan and pack healthy snacks for your trips.

Some of the popular snacks including nuts, seeds, local veggies and fresh fruits, protein bars, and dry fruits can help you avoid hunger pangs until your regular lunch or dinner time. You can also carry a small bag of air popped popcorn (avoid pre-bagged, microwave-popped, and salted variety) during travel. Just eating a handful of these snacks every couple of hours will keep your tummy full without adding extra pounds to your waistline.

3. Don’t Miss Basic Workouts

Lack of equipment is the biggest hurdle for traveling fitness enthusiasts. But, it shouldn’t stop you from doing the basic strength training. These workouts comprise nothing but a few functional movements that can be done anywhere, even in your small hotel room. Squats are one of the best exercises for constant travelers. Though you can perform squats without external weights, you can easily modify available items such as a suitcase as weights.

You can use bathroom towels for stretching, while the deadlift can be performed using heavy objects such as your bed (not if it’s too heavy) or a sofa chair. Push-ups and lunges can be performed anywhere without any equipment. Running is another simple but stimulating exercise. Just go for a run around your neighborhood or in a nearby park whenever you can. Performing any of these exercises at least twice a week is sufficient to avoid weight gain.

4. Drink Plenty of Water

Drinking plain water (not lemon water or lukewarm water with honey) can also aid weight loss. In his recent article, Dr. Michael Greger, M.D., recommends women to drink 4 to 7 cups of water a day and men 6 to 11 cups, based on all the best evidence to date. However, this amount is applicable for average human being having moderate physical activity at moderate ambient temperatures.

Although the need for water intake will vary from person to person, you should drink as much water as possible during travel. Make sure to drink water instead of processed fruit juices, soft drinks, and alcoholic beverages as it will reduce your calorie intake thereby keeping your weight in check.

5. Cook Your Own Meals

It may seem obvious, but cooking your meals using fresh ingredients can help keep your weight in check. This approach is particularly useful if you are going on a long-term tour. However, even for a short trip, people often book a kitchen equipped accommodation because it is affordable. So, why not go a step further and cook your meals on your own.

You can easily control your calorie intake as you know what exactly you’re putting into your lunch or dinner. You don’t even need fancy kitchen equipment to prepare a decent and healthy meal. After all putting together a simple quinoa salad or avocado sandwich is always better than munching on a pizza. You can even go to the nearest farmers market to buy locally grown fresh produce. Make sure to cook at least one home-made meal every day.


If you are a constant traveler, chances are you will struggle to keep your weight in control. However, traveling doesn’t mean you have to sacrifice your healthy diet and fitness routine. With proper planning, you will be able to keep your weigh in control without losing the focus of your trip. Hopefully, these tips will guide you towards a path of a healthier life on the road. Don’t forget to share your strategies in the comments section below.