5 Tips to Prevent Weight Gain While Traveling

Traveling can feel like the perfect excuse to slack off on healthy habits, but it doesn’t have to lead to extra pounds.

Don't worry, with a little planning and preparation, you can enjoy your trip without sacrificing your weight loss goals.

Tip #1: Pack Your Own Food 

This might seem like a no-brainer, but it’s a good reminder—pack your own food! I have a friend who even brings meal preps on flights in a cooler with ice packs. This way, when she lands, she doesn't have to rush to the nearest fast food joint. 

Having full meals ready to go is a game-changer, and trust me, airport snacks just don’t compare. Whether it’s for a road trip or a flight, packing your food means you stay in control of what you eat. Skip the fast food and make your travel meals healthier and more satisfying.

Tip #2: Rethink Your Road Trip Snacks 

Got road trip traditions? I know for a lot of people, it's all about loading up on junk food at gas stations like chips, candy, sodas- the works. But here’s the thing: while it feels fun in the moment, you’ll probably feel sluggish and gross when you arrive. 

My family used to do this too, but we’ve since swapped out those junky snacks for healthier options. Now, we pack fresh fruit, protein bars, beef jerky and even cheese sticks, so we still enjoy our road trip snacks but feel so much better when we reach our destination. You don’t have to eliminate all the treats, just balance them out with some fresh, energizing foods!

Tip #3: Hit the Grocery Store 

Yes, grocery stores are everywhere, even when you travel! When you get to your destination, hit up a local grocery store for essentials. I do this on most trips, and it saves me both money and calories.

Pre-made salads, Greek yogurt, and fresh fruits are easy to pick up and they help you avoid fast food while you're out exploring. Some people even get groceries delivered straight to their hotel rooms via services like Amazon Fresh, which is perfect if you’re headed somewhere like Disneyland or a big city. It's all about having healthier options on hand, so you're not left with just fast food.

Tip #4: Stay Active—Bring Your Sneakers! 

One of the best parts of traveling is exploring new places, and walking around is a great way to burn off those extra indulgences. 

Whether you're hitting up the local hiking trails, exploring the city, or finding a nearby gym, staying active helps you keep your energy up and burn off some extra calories for indulgent meals. 

 If you're part of a fitness community like Olympic weightlifting or Crossfit, you might even make visiting new gyms a fun part of your trip. 

Stay active, and it won’t feel like you're sacrificing anything—plus, it's a great way to meet new people and explore your surroundings!

Tip #5: Plan Your Indulgences

Let’s be real: part of the fun of traveling is trying new foods.  I’m not here to tell you not to indulge, but I do recommend planning ahead. Check out the restaurant menus before you go so that when you sit down, you know exactly what’s worth the splurge. This prevents those impulsive decisions that might leave you feeling stuffed and sluggish. 

Research even shows that planning your meals helps you stick to your health goals without relying on sheer willpower. So, go ahead—enjoy those special meals, but do it mindfully.

Bonus Tip: Don’t Freak Out Over the Scale 

If you step on the scale after a trip and see that it’s up by a few pounds, don’t panic! It’s likely water weight or inflammation from traveling, not actual fat. Remember, every gram of carbohydrates you eat causes your body to hold onto four grams of water, so it’s totally normal to see a temporary increase. 

Just get back to your routine as soon as you return, and that weight will stabilize within a week. My cheesy saying: Make it right with the very next bite. It’s all about getting back on track right away—no guilt required!

Travel doesn’t have to sabotage your health goals. With a little planning and balance, you can enjoy every moment of your trip without bringing home any extra pounds. Safe travels!

Rose Peterson is a Certified Personal Trainer, Certified Nutrition Coach and Founder of RP Fitness & Nutrition. Since 2017, she has helped clients locally and remotely all over the world, reach their health and fitness goals while also creating structure, consistency, and healthy habits for lifelong success.

To learn more about working with Coach Rose visit www.coachrosepeterson.com to book your complimentary consultation.