Snacks on a Plane: 8 Ways to Lose Weight on Vacation

It’s easy to go on overboard on vacation. When activities are centered around food, health goals can take a back seat. If you plan properly, you can lose weight while traveling!

Use these all-inclusive tips to keep you from tipping the scale:

1. Try to be as normal as possible. There’s a common concept that vacation has to mean totally ignoring nutrition and fitness. However, drinking in excess and eating heavy foods can leave you bloated and feeling crummy – and that’s no way to spend a day on the beach! Even if you have an early flight, try to keep your meals at the same time you usually have them (leave the 4am greasy sandwiches for college partiers). If you’re bound to have jetlag, keep consistent meals with healthy snacks at regular intervals to ease your transition.

2. Visualize your choices. We know you spend at least a week imagining your toes in the sand. Why not imagine yourself making healthy choices, too? Set an intention to pick the seltzer water on the plane. Imagine your fresh vegetables from the all you can eat buffet, and taking only a small slice of dessert (but still enjoying it fully!). It may sound odd, but these are tried-and-true strategies used by athletic trainers and coaches that can set you up for success in nutrition as well! Spending some time on these images is a way to be more successful and make your trip (and your scrapbook) picture-perfect.

 3. Plan ahead. Make healthy foods convenient by planning ahead. Pay a visit to the dollar store and farmer’s market to grab some cheap containers and fresh snacks. Pack up with choices like fresh fruit, hard-boiled eggs, low-sodium jerky, and whole wheat crackers. Then, just recycle or stack the containers at the end of your trip to make room for souvenirs (or reuse them for  more healthy snacks on the trip home)! With Lose It! Premium, pre-log the snacks you chose to make it even easier to eat well. Planning ahead empowers you to take action on your health goals by putting your strategies straight into your carry-on, and right into your lap.

4. Hydrate. On the plane, seltzer and regular water are your friends, since sodas and alcoholic drinks can dehydrate you. When you step off the plane ramp, keep hydrating up throughout your trip. If you’re set on sipping tropical creations, switch it up and ask for seltzer cocktails every other drink, and always request water as your main drink!

5. Eat like an islander. There’s a concept in Japanese called “Hari hachi bu” – eat until you are 80% full. This concept is practiced on an island in Japan by the Okinawans, who have some of the longest lifespans on the planet! Hari hachi bu is a way to retrain your mind, mouth, and stomach to learn what it feels like to be satisfied by moderate portions. Vacation is the perfect opportunity to get away from your normal eating triggers and reset your relationship with food to be refreshing and enjoyable.

6. Move around. Opt for an aisle seat to make long plane rides bearable, and take a stretch when the seatbelt sign goes off. When you’re off the plane, ask the concierge for a trail recommendation or book 1-2 active excursions (zip-lining, hiking, snorkeling, swimming in the hotel pool). If you have a step tracking phone or activity tracker, you’ll be jazzed to see your numbers jump up on your trip! Weaving fitness activities into your schedule can be exhilarating and keep you feeling great all vacation long.

7. Breathe it in. Be present and enjoy your vacation! Use all your senses to take in your environment and unplug from your daily grind. Stress can trigger mindless eating and slow down your fat loss, so take this time to practice calming and relaxing strategies to kickstart your mind and body. (Breathing bonus: the majority of fat leaving the body actually happens through the lungs). Splurge on a massage early-on to get a head start on your relaxed state. Listen to music, take a great book… you probably have all this in the bag anyway, so give yourself permission to indulge and unwind.

8. Keep track. Think of food tracking like a travel journal. It doesn’t have to be stressful – it can be a special way to remember your days in paradise! (With the Lose It! Premium notes feature, you can even keep actual travel notes). Go easy on yourself mentally, but still try to stay within budget. If it’s too much to see your days go over your numbers, set yourself on maintenance mode for the week to give yourself a little leeway.

We hope you’ve been inspired to see your getaway as a chance to unwind and take steps toward your goals. Happy tracking, and happy travels!