5 Tips for sticking to your weight loss goals whilst travelling

By Ilse de Graaf

Travelling can be extremely tricky when you have goals to achieve, don’t you always find it’s when you are out of your routine that the bad habits creep in? Travelling often removes any structure from your days, you don’t know where you are going to be from one moment to the next, especially if you are a naturally explorer like myself. An altered eating and sleeping schedule can play havoc with your weight loss goals, that’s why I have come up with some handy tips that will keep you on the straight and narrow whilst you travel.



Book accomodation with a kitchen/kitchenette
For me, this is non-negotiable. I need to be able to meal prep and/or cook whilst I am travelling. Not having a kitchen will cause added stress and frustration in an unfamiliar place, you don’t know what local restaurants are going to be able to cater to your requirements etc etc. Having a kitchenette takes that added pressure away as you are always going to be able to buy fresh fruit and veggies, no matter what country you are in. Having a kitchen/kicthenette in your accommodation may be a little more expensive but I assure you, it will be worth it, for your peace of mind alone.

Become familiar with the local market
One of my favorite things to do whilst travelling is to check out the locals markets, I have discovered from weird and wonderful fruits and vegetables that way and you also get a real flavor for the culture. The market is usually the most authentic place to visit in a lot of countries. I often find going early in the morning to be the most pleasant experience, you get the pick of all the produce and everything is a little cleaner and tidier. If you find local markets intimidating for whatever reason, come armed with small change and Google translate but it’s actually amazing how far you can get with pointing and smiling. The great thing about shopping at a market is that you can buy in small quantities or a quantity that will suit you for the duration of your stay, meaning, less waste.

Plan your menu ahead of time
Planning your menu ahead of time is going to save you so much time and energy. If you are unsure of what produce will be available to you where you are headed, a quick Google search (this blog post isn’t sponsored by Google, I promise) should do the trick or perhaps you could even contact your accommodation host for some friendly advice. Keep the menu simple to avoid disappointment. Lots of leafy green vegetables, root vegetables, tofu and/or fish should do the trick.

Meal prep for the days excursions
If you already meal prep at home you’ll understand what an absolute lifesaver it can be. I can’t tell you the amount of times that my schedule hasn’t gone to plan and I’ve reached into my bag and pulled out a healthy and delicious snack just at the right time. Phew! The relief that I felt was tremendous.

If you know you’ve got a busy itinerary ahead of you, plan for it! Focus on grab and go snacks such as nuts, fruit, boiled eggs and then also prep your bigger meals to take with you. Salads would be a great choice here, perhaps spinach or kale salads so that the greens don’t wilt or brown if you are in a hot country and cannot refrigerate your lunch. Root vegetable salads would also be a great choice here, they are super filling and easy to make – think roasted carrot and beetroot with a balsamic glaze, simple but delicious, mmm.

Keep your body moving
There’s been lots of talk about food but what about exercise, depending on what type of traveller you are this could be where you struggle. Lots of us love a relaxing holiday which involves lounging by the pool (opposed to in it), spa treatments and sunbathing. Of course we all need a little self-care and this is the perfect way to do it however it is important to be mindful that you are adding movement into your travel routine. If you have a day lounging by the pool planned, why not take a quick dip and do some aqua yoga or a handful for lengths at your own pace. If swimming isn’t your thing, try some gentle stretching for 15-20 minutes when you’ve just woken up and before you head out for the day. If you’re a beach babe, enjoy some sunbathing but why not take a stroll along the beach to break things up a bit. Exercise doesn’t have to mean exerting yourself, adding 20 mins of movement into your day will make a huge difference.

Yes, these are some great tips but remember to have fun and not to be too hard on yourself. If you make a less than ideal meal choice, enjoy it and make up for it the following day with some wiser choices and extra movement. Life is for living and you don’t want to miss out on all things fun! You can meet your weight loss goals and enjoy travelling at the same time, believe me.

Thank you once again for reading my beautiful Ninja!

Ps. Did you know that I am offering a New Masterclass which will teach you 3 secrets on how to get and stay motivated during your weight loss journey so that you can reach your goals?! To find our more or to reserve your seat, sign up here.

xx Ilse

Founder & Coach
Weight Loss Ninja