Weight Loss

It’s all about planning

Do you wish to learn how to get closer to your control your weight while traveling or on holiday? Then, this post is for you.

Undoubtedly, sticking to a weight-loss program is for most of us a challenging task per se. We need to improve our eating habits, learn to cook healthier and faster, track down the calories we consume, create and stick to a periodic meal plan, change our mindset about food and much much more.

Thus, if we put on top of that, the duty or the desire to travel, things can get out of control. Why is that?

Because, for example, if your boss sends you on a business trip, you probably won’t have access to a fully equipped kitchen and you don’t know where to buy groceries.

It comes along that following your nutritional plan (please say that you have one) can be difficult and you need a workaround in order to handle this travel situation the best way possible.

My goal with this post is to share with you some pieces of advice on how you can move closer to your weight-loss goal, even while on travel and never lose sight of what matters.

Generally speaking, preparation is crucial. The deeper understanding you acquire on how to manage your eating habits even if you are not home, the greater are the chances of success. Makes sense right?

So, without further do…let’s get started.

Stick to 2 meals a day

The first advice I passionately can give you is trying to reduce the number of meals per day, ideally by sticking to 2. I created a post that analyzes the benefits of consuming just 2 meals per day. Click here to read the full article.

In a nutshell: eating just 2 times a day, enhances your productivity and simplifies the entire process of managing your weight outside your sweet home.

In case, during your travel time, you should have access to a kitchen/kitchenette, prepare the 2 meals (same meals for the entire day is highly advisable) in the morning and keep the meals always with you. Like your wallet :).

You may consider waking up 1 hour earlier and invest that time in meal preparation (I know this is a bit of crazy advice, but it works indeed).

Always please bear in mind one thing: you must be in control all the time.

If you eat outside and buy food from external sources (rather than what comes out of your kitchen, you are not in control. Why? Because you simply don’t know, most of the time, the correct amount of calories (calorie counting is crucial, read here why) and you have no idea how this food was prepared.

If you prepare your meals, you are 100% in charge of the entire process and you know what you are consuming and how many calories are inside your meals, too. How awesome is that?

Of course, if you are not home, this will turn out to be a more demanding task. So keep reading, because I have more tips for you.

Don’t be afraid to ask

Whetever you are on a business lunch with colleagues or a dinner with friends during holiday, it may happen that you have some questions about specific items on the menu before ordering.

Here is my takeway for you: don’t be afraid to ask the staff everything you need to know about the ingredients of the dish you potentially want to order.

You are fully entitled to know what you are ordering. It’s your right!

Some times we avoid asking (as I did in the past), to just keep a low profile and avoid general public attention. But it’s inherently wrong, so be open and always make sure you are fully aware of what you are eating and what slides down your belly.

Be a ninja in planning

Before your travel, study the target place. Use Google Map to find the closest grocery store in the area you are working in. Save also the opening hours and start thinking when you could visit the grocery store (maybe after work?).

Take a picture of the food you buy and especially of the nutritional labels, so it comes in handy when arrives the time of checking the calorie amounts consumed during the day.

Once at the new location, visit straight away the closest supermarket and buy water supply for your entire stay and food just for the first week (in case you stay more than 1 week).

I often spent money aplenty only for water supply because I bought it at bars or restaurants. Purchase water for the entire stay (1.5 liter per day) and store it somewhere in your accommodation. Now you have one thing less to worry about.

The better you are organized, the more peace of mind and the smoother the entire process will be.

Explore the local dishes

Another wise thing to do is to check (before leaving home) the most popular dishes of the location you will visit or work at. Every nation has traditional dishes and a lot of them are healthy and low in calories.

Spend again some time on Google and you will surely come up with some great local dishes.

Workout (just a little)

If you usually work out, this is great. If you don’t, then there is room for improvement. 🙂

How to remedy? Perform some easy workout exercises in your hotel room (or wherever you stay). Exercising on a regular basis provides you with more energy, which you will use to manage your life projects, including the weight-loss project you are currently involved in.

Less is more

Start off by using only a limited amount of tools in your home kitchen to prepare meals.

This rule applies particularly to digital nomads and people traveling all year around. If to prepare a meal you need dozens of kitchen tools, you won’t be at your ease if you have access to just a simple kitchen with a limited amount of equipment.

You ultimate goal is to master the art of creating healthy meals with what’s at your disposal at that moment. This way, nothing will faze you.

Once you are outside your comfort zone (aka not in your home kitchen), you will still feel confident in someone else’s kitchen, and most importantly, you are capable of preparing some great dishes and get closer at the same time to your weight-loss goal.

Intermittent fasting and fewer calorie intakes

Some times, we simply don’t have a place where to eat healthily. Maybe you find yourself in a big city and you just see kebab shops or fast-food restaurants (btw: considering fast-foods a “restaurant” is an outrageous act, but this is another story) nearby and you have to decide where to you.

Now…stop right there and make the best decision ever: don’t eat, even if you are slightly hungry.

I know it may sound crazy to write down, but feeling hungry some times is beneficial for your body and your soul.

Your stomach gets some rest, and it’s needless to say, that switching for a couple of hours in a light “starvation” mode, has positive effects aplenty: intermittent fasting benefits are all backed up by science.

You don’t need to trust me, just google “benefits of intermittent fasting” or visit this site.

The bottom line here is the following: if you can hold on for a bunch of hours, do it and eat properly at your accommodation.

Don’t do compromises by eating unhealthy. You just waste your precious time, your hard-earned money, and get further away from your weight-loss target…and we surely don’t want that.


Be organized. Plan everything ahead of time. Consume a low amount of meals each day and always remember to stay in control.

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