How do we keep up with diet and workouts while travelling?
How do we keep up with the diet and workouts while travelling? Author - Pankaj Dhuper SQUATS Coach Introduction Being a fitness coach one of the most common question we are asked by the clients is how do we follow the diet or workouts when we travel. Some of the clients who have not even started their fitness journey worry more about how will they cope up with the diet being away from home. Their usual worries are “how can we carry a kitchen weighing scale?” and “whether we will get the food listed on our diet when we will be away from home?” Some clients think its about a diet where they need to eat a single food item all their lives. Which is not correct. They think the only workout they can do is the one shared with them by their coach. So, in this article I will share some useful tips where you can follow the “lifestyle” not just a specific diet or a workout while you are travelling. Lifestyle change not just a fat loss/ muscle gain program Firstly, let me tell you do not take this platform to be a place where we offer any fat loss or a muscle gain crash course. We are helping you to change your lifestyle first. We are helping you to adapt a healthy lifestyle which is sustainable. Then comes your specific goals - fat loss/ muscle gain. We are helping you to learn the importance of a balanced lifestyle with nutrition and workouts based on your goals. Travel tips for the diet and workouts 1. Portion control While you are following the diet when you are not away from home you will be following a quantified diet measuring your food items (which I hope you must already be knowing by now). You will start learning your portions of food items you consume. This will help you when you travel to approximate food items. So, judging your portions and controlling them while you travel will solve your problem of kitchen weighing scale. Its not feasible for anyone to be dependent on a kitchen weighing scale all their lives. So, the sooner you learn to approximate your portions the better. 2. Food replacements Now lets get to the next question - “what will we do if we do not get the food given in our diet?” Whenever you are travelling first thing you should try is to complete your protein requirements. There are many protein options including natural food sources such as eggs, paneer, soya, tofu, cheese, chicken, fish, other meat. Then if someone is comfortable to consume supplement such as whey protein it comes handy as its easy to carry as well and can be consumed with water anywhere if you have your shaker with you. (Please note I am not suggesting you to have whey protein its only for people who are comfortable to consume them) After completing your protein requirements you can complete your remaining calories with carbohydrates and fat. There are wide variety of carbohydrates out of which you can easily find something or the other. So, different carbohydrates sources are rice, roti, poha, oats, millets, pasta, rajma, chana, chole, dal, dosa, idli etc. If someone likes to include fruits they can include that too considering their calories accordingly. Fats can be found in oil, butter, ghee and may be even nuts can be added too which can be consumed as snacks. 3. Wise selection of food options You should do wise selection of food items such as choosing grilled food items over fried foods. Such as paneer tikka, grilled chicken over panner chilly, chicken lollypop which are fried. That way you are not over boarding your calories with extra fat. You should opt for salads and soups which will help you with the required fibres and wont add too much of calories in your total consumption of the day. 4. Tracking calories If you are away and do not know about certain food calories and macros you can use apps such as “fittr” which has a diet tool for a wide variety of food item’s macros and calories. There are options where you can use the app to check your total calories consumption adding your own food items. This way you will be easily able to know approximately how much calories you are consuming in a day. 5. Being active When you are away and do not have access to a gym then you need to try to be active. Go for a run, walk, swim, or any sport may be squash, tennis, badminton or anything you like to play. Use stairs and avoid lifts. If you really want to do strength training then you can do body weighted workouts. You can even carry a resistance cable and do a lot of workouts for each body part. The idea is not to just follow the same workout its about adding some activity in the day. Conclusion So, I hope the above travel tips helps you adhere to your diet and workouts while you are away from your home. Always remember its not just a specific diet or workout its about changing your lifestyle. One thing ,I would like to add is if you are on a leisure holiday then do not stress too much about following the diet exactly to the T. Try to enjoy the food you may not get when you are back just control your portions and do not binge on anything. This will make you feel good as well that you are not missing out on anything still being conscious about your health goals.