Crossing Continents on Holiday – Get Lean on Day 1
If you’re travelling long-haul this Christmas to the other side of the world like me, there will be plenty of excitement, possible stress, and several surprising opportunities to achieve your health goals. It may seem almost impossible to stay lean or lose weight on holiday. That depends on your mindset. Some argue that could also depend on your destination, but I don’t always agree. “Healthy” cultures will also abound with many hyperpalatable offerings that are calorific. Just like when you’re at home, your waistline will still depend on how much you move, snack, drink, and eat out. Every country has its own share of healthy and unhealthy people.
Travel days don’t have to derail your health goals. In fact, with the right mindset and a little planning, they can set the tone for a lean, energised trip from the very first day.
Here are a few tips to kick off your Travel Day 1.
Start Moving at the Crack of Dawn
Travel days are usually engrossed in bustle, so steer the morning before it steers you. I aim for a minimum of 6000 steps before even arriving at the airport. An early walk, some pacing while packing, or light mobility gets blood flowing and signals to your body that the day has started with intention.
Arrive Calm, Stay Zen
At the airport, expect queues. Expect delays. Expect that someone—possibly a loved one—will forget something. All of that is okay. Maintain your sangfroid. Stress is far more fattening than a missed connection. The only things you truly must not forget are your passport and your phone.
Remember why you’re travelling: to connect with another part of the world, to discover, to reunite, to learn, to broaden your horizons. Keep that perspective close when tensions rise.
Walk, Don’t Hibernate
Once airside, walk as much as possible. Don’t park yourself catatonic at the nearest lounge chair or restaurant. Airports are made for movement—long corridors are an opportunity, not an inconvenience.
Duty Free: Browse, Don’t Binge
Do not overload at duty free. Shops know you’re a captive audience, and many items can be bought cheaper at home. That said, browsing is a great way to kill time and distract yourself from nonsensical snacking.
Your biggest nemesis when trying to stay lean? Boredom. I cannot overemphasize how important it is to prepare yourself to address those stretches of time when there isn’t much to do - and everyone around you may be snacking.
Prepare Ahead
Download a few meditation or calming podcasts in case stress creeps in. Entertainment or educational podcasts are great too. Mental games like sudoku are great distractors. If you’re travelling with kids, keep them happy, entertained, and well-fed with nutritious snacks—but don’t forget to plan your food too.
Airports are notoriously bad for healthy eating, and outrageously expensive when you do find something decent. This is why many people default to fast food chains they’d never usually choose.
Be proactive:
Check restaurant options at transit airports in advance
Pack high-protein crackers or snacks like travel-ready cheese, nuts (be careful of allergic companions), and apples (when you bring fruit, eat them as soon as possible)
Bring an empty water bottle and refill it after security
For waiting time, choose healthier restaurants where possible. Avoid pastries at all costs. Drink black coffee if you like it.
Lounges: A Blessing and a Trap
If you’re heading to a lounge—lucky you. The serenity can lower stress levels significantly. But beware: buffets invite mindless eating.
Use lounges to relax and reset. Calm hunger pangs with small portions. International lounges are generous with food, but be selective:
Start with fruit
Scan offerings carefully
If you drink alcohol, be extremely intentional and stick to one
You’ll likely be drinking again on the flight—space yourself and regulate.
Avoid cheese plates at all costs.
If you travel business or first class, food platters like fancy cheese selections will constantly show up. They will be twinned with rather delicious wines. It is how airlines create the illusion of “value”. Remember, these will never serve you well—especially when you won’t be moving much for the next 12 hours. They may even leave you constipated. If you’re not starving, tap into your willpower. Either share it with your companion, or try not to look for too long! Remember again, your main meal is approaching in the next few minutes. Or, it was already over. You will NOT starve. Instead, you will feel much more comfortable and energetic if you practice some restraint.
In the Air
During the flight:
Drink a cup of water every two hours
Take a stretching or walking break every hour
Try to sleep
If your flight is over eight hours, sleep is critical to prevent ghrelin-driven hunger pangs the next day. Light sleeping aids can help, especially if you have a busy itinerary on arrival.
Watching movies is a great way to entertain yourself, but I recommend limiting yourself to two before shutting down for the night. Your body will need to wind down and exciting thrillers do not set the right stage for dozing off!
Arrival Wisdom
Don’t be over-ambitious on day one with tourist agendas and to-do lists. Your body needs time to recalibrate. Do focus on walking as much as possible. This really helps overcome jet lag and force your body into a level of tiredness needed to recalibrate your sleeping hours.
Bring ginger or peppermint teabags and drink one on arrival—they help with bloating and reduce flight-related water retention. Remember: airplane food is extremely salty, and high altitude dulls taste, encouraging overeating.
Start every trip mindfully and you will not only arrive rested an energetic. You will have mitigated flight FOMO – you will be ready to sample all the cultural delicacies with the same elegance and moderation!