TOP 5 WEIGHT LOSS TIPS FOR FREQUENT TRAVELLERS
Whether you travel for work, business or pleasure, if you've ever been in the situation where you're trying to loose weight but keep getting thrown off track due to a constantly changing schedule or geographical location you'll know how challenging it can be.
However, it is possible to be a healthy traveller and even reach your weight loss goals 'on the road' — it doesn't have to be complicated or overwhelming, you just need to decide to start making your health a priority TODAY.
EAT MORE FIBER
Fiber keeps things 'moving along' and only comes from plant based foods like fruit, veg, beans and legumes, it's also the first food group we lack as frequent travellers. If you find yourself eating out regularly make a conscious effort to opt for the plant based starter or add more veg to a main meal by ordering a plant based side dish.
Check out number 2 on this post for 6 ways you can easily get more fiber into your diet wherever you are in the world.
GET ENOUGH SLEEP
You can get diet and exercise right but if your sleep patterns are all over the place it will be very hard to make progress with your health and fitness, especially when it come to weight loss. Let's face it, when we're tired, we tend to make fewer healthy choices throughout the day and reach for the quick-fix energy boost we need throughout the day often in the form of sugar-filled or process snacks.
Lack of sleep can affect circadian rhythms and can lead to inefficient body regulation of energy balance, metabolism and appetite. Abnormal leptin and ghrelin (hormones that tell your body your full after eating) levels can go awry when your body isn't fully rested.
The every day realities of travelling can be literally exhausting yet ironically leave you unable to sleep! The key is to make yourself as relaxed and as comfortable as possible.
Many frequent travellers successfully use a white noise machine to help them sleep, you'll do yourself a massive favour by going easy on the vino and caffeine during the day and try to have a bedtime routine you can do anywhere in the world like playing relaxing music, reading or doing a ten minute bedtime yoga class — whatever works for you.
To get more sleep, set a goal of what time you need to be in bed each night to get the 7-9 hours you need, try it this week and see what a difference you notice both in how you feel and your appetite.
DON'T DRINK YOUR CALORIES
This is so easy to do when you're travelling, a couple of cans of coke or pepsi at the airport and you're already off-track for the day without getting any of the real food groups, nutrients, vitamins or minerals you need to feel full, balance blood sugar and have decent energy levels.
Being healthy, especially if you're trying to loose weight isn't about being perfect or depriving yourself but you can commit to creating healthy habits one day at a time. Be mindful of how much water you're drinking throughout the day, choose herbal tea instead of coffee number 3 and keep track of your drinks, it's a great way to see where you may need to make some changes in your diet.
EAT MORE WHOLE FOODS
This will seriously change the way you eat when you're travelling and help you have a more balanced, nutrient-dense diet wherever you are in the world, here's how it works — opt for the side dishes when your eating out.
Don't open a menu (ever) until you've given yourself a couple of minutes to think about what you actually need nutritionally (fat, protein, fiber or greens) then head straight to the side or extras section of any menu, you'll find you can often put together a much healthier meal by ordering a few side dishes as opposed to one main.
Try it and let me know how it goes :)
REDUCE YOUR TOXIC LOAD
This is so important!
Common toxins you maybe exposed to as a frequent traveler include; polluted air, overuse of plastic (bottles, straws, containers), personal care products and pesticides in food and on a basic level, if toxins build up you can get sick and fat.
There's more about how you can reduce your toxins over here and if you fancy doing the 5-day challenge to reduce your toxic load then click on the link below.
Which of the 5 things to try this month resonates with you the most? Leave a comment below and let me know.
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