Health & Diet Tips For Frequent Flyers

 If there's a restaurant you want to try, look up their menu online beforehand so you know what's available when you get there. Or maybe call ahead to see if they can accommodate your dietary needs. If they can't, then maybe there's another place nearby where they can help out! You don't have to give up your favorite foods. You just need to plan ahead and know what you're getting into.

Pack your own snacks.

If you're staying at a hotel with an in-room kitchenette or kitchenette-equipped apartment, bring along nutritious food items like trail mix or energy bars so that if hunger strikes in the middle of the night (or before breakfast), there will be something available to eat without having to go out for fast food.

Get movement in.

Staying active while vacationing can help keep weight down and stress levels under control, as well as help keep your mind sharp so you don't get burned out from all the fun activities planned during your trip. Pack some sneakers and plan a hike or walk around downtown after dinner one night; visit an outdoor museum like a zoo or aquarium. Take the stairs instead of the elevator. Utilize hotel fitness facilities.

Stay hydrated.

Staying hydrated means drinking plenty of water throughout the day. This will help keep your energy levels high and help your kidneys flush out toxins that may have built up during travel.

Eat high protein/high fiber meals.

When you're traveling, it's easy to eat out more often than usual — which means more empty calories from processed foods and less nutrient-rich fruits and vegetables. If you have time before dinner, pack a high-protein snack like nuts or seeds for a filling dinner. If not, be sure to choose restaurants with healthy options like salads or grilled chicken dishes.

Research restaurants beforehand. If the restaurant has a website, check to see if they have nutritional information available. If they don't, call the restaurant and ask what their menu options are. This will help you decide which restaurants to visit before you go out with friends or family members who may want to eat at places that aren't very healthy or have options that don't fit into your diet plan.

Try to avoid alcohol and other sugary drinks.

Alcoholic beverages can contain high amounts of sugar, which can wreck havoc on your carbohydrate intake for the day. Sugary drinks such as sodas, juices and sweetened tea should also be avoided when possible because they provide empty calories without any nutritional value beyond the sugar content. Stick with water or unsweetened tea when traveling so you don't sabotage your diet plan with extra calories from drinks like these! If you must have something sweet, try drinking water with fresh fruit slices or flavored seltzer

Control your portions.

Portion control is key! In restaurants that offer meals in large portions, ask them for half portions so that you can split them between yourself and another person without having too much food on your plate in one sitting!

Limit junk/fried food intake.

While there's nothing wrong with indulging in junk food once in a while, try not to make it part of your regular diet while traveling (or ever). Junk food is high in calories and low in nutrients, which means it will leave you feeling hungry and unsatisfied after eating it. It also tends to be high in salt, which is bad news for anyone who already has high blood pressure or heart issues. Fried foods are generally regarded as unhealthy because they tend to be high in fat as well as calories which makes them harder for your body to break down into energy if consumed regularly

Remember the 3 bite rule.

If you're at a buffet or any place where you can take as much food as you want, the 3 bite rule is a great way to curb your appetite and control the amount of food you eat. Take three bites of anything and then stop eating it. This will help keep your portions small so that you don't feel like you're depriving yourself when you're traveling.

Consider booking an Airbnb.

If you are staying in an airbnb, you will most likely have access to a kitchen. Try cooking some of your meals instead of going out. It's cheaper than eating out all the time, plus it will help keep you on track with your diet!

Try not to stress.

Most importantly, try not to stress about your health too much. Worst case scenario, you gain a couple pounds and have to get back on track when you return home. You lost the weight once; you can 100% do it again. These tips are meant to help you stay on track, not stress you out. And travel is supposed to be fun! It is important to do what you can within reason and give yourself loads of grace throughout your journey. 

Long-term health is the goal -- not a quick fix. Proper, healthy weight loss starts with a consultation, a medical survey, and an evaluation. Once we know your unique situation, together, we can create a custom dietary plan. Zoomloss incorporates both group and individual accountability tools, so you stay on track. Zoomloss comes with a money-back guarantee because we know how important it is to trust the process.

See how it works here.

And then check out our testimonials.

If you have any questions about your weight, diet, or general health questions, please give our office a call at 727-314-2663.

Stop struggling and make a change. Find out the best option for your body through doctor supported weight loss.

Dr. Rainey is now offering phone consults to those wanting to lose weight or simply get fit. If interested please schedule a few minutes to talk. Here is the calendar link.

Not ready for a consultation yet? Take our medical survey and start to assess where you are and more importantly where you want to be.