How To Stay In Shape When Traveling: 15 Easy And Useful Tips

We, travel bloggers, love to travel and EAT. When traveling to another country, trying the local food seems to be almost as important as sightseeing or learning about the history. I think it intensifies your cultural experience in some kind of way and I do really love that everything has evolved like this. I love to try so much new food – it’s just part of my travel lifestyle nowadays and as food is a huge part of a country’s identification and culture, I’d say it’s kind of necessary to write about in order to see the whole picture.

We love to indulge ourselves in deep fried dumplings, sausage rolls, local cakes and pastries or have a pint or two (or even more) of beer or a glass of wine, huh? However, we all (or at least most of us) want to maintain a healthy weight, stay in shape and feel comfortable with your bodies when traveling, right? Here arises the question:

Top tips from a travel foodie

1 – Keep yourself hydrated

Try to drink as much water as possible, especially when traveling in such hot countries as Thailand, Cambodia and Vietnam. We always carry a big bottle of water when going sightseeing. I also like to drink a glass of hot water with a slice of lemon every morning to wake myself up, speed up my metabolism and this is a great digestive aid and liver cleanser.

2 – Eat small portions of food every 2-3 hours throughout the day

Go for a breakfast, lunch and dinner and two healthy snacks in between (raw nuts, veggies, fresh or dried fruits). Eating regular meals is crucial to keep your metabolism going all day long.

3 – Try to eat a lot of fresh fruits, veggies and nuts

Asia is great for local fruit and veggies markets. You can grab a healthy smoothie nearly everywhere!

4 – Plan your snacks

Pack some fruits, nuts and sliced veggies when going sightseeing for all day.

5 – Green tea instead of coffee

6 – If you crave some sugary stuff, try to have them in the morning or early afternoon

7 – Have your last meal 2 hours before bedtime

8 – Choose grilled, smoked or steamed food over deep-fried

9 – Try the food, eat it slowly and leave the table when you’re satisfied, not totally full

10 – Eat clean as much as possible and support local restaurants

11 – Walk everywhere

Try to avoid taxis and local transport. It’s not only good for my healthy but for my wallet as well.

12 – Try some yoga before your breakfast and sleep

13 –  Stay active throughout the day

Rent a bike and cycle the city.

14 – Do 20 minute cardio in the morning

15 – Visit a local gym

 What are your secrets to stay healthy when on the road?


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Agness Walewinder
Agness Walewinder
Travel freak, vagabond, photography passionate, blogger, life enthusiast, backpacker, adventure hunter and endless energy couchsurfer living by the rule "Pack lite, travel far and live long!"
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30 thoughts on “How To Stay In Shape When Traveling: 15 Easy And Useful Tips”

  1. That last one might be an interesting experience in itself. I am guilty of breaking all of these :(… I love fried foods :). But I’ll keep these in mind to get a beach body by next summer.

  2. What an important post. I am guilty as well. I am so bad with regular eating habits while traveling. It’s often impossible. And I always drink very little. I really have to work on that. And note to myself: Do more yoga ;)

  3. Good advices. I go to the gym every day and it’s very hard to keep up with this schedule when I’m on vacation. But instead try to find places where I can run. For me the best thing you can do is to stay in shape during vacation!

  4. I agree about walking everywhere. It’s the best way to experience wherever you’re visiting, and you’ll be amazed at how far you can go in a day! Another bit of advice, in my trip planning I always make it a priority to find at least one hike or other outdoor activity I can do during my trip. You’ll get to see the natural beauty of your destination and you’ve made exercise a priority by planning it in advance.

  5. Shikha (whywasteannualleave)

    Loads of great tips here Agness! I’m terrible with drinking water – I never drink enough even though I know I should and I have a bad habit of eating too much sugar later in the day so will definitely be trying to change that! Good tip on packing snacks like nuts, fruits or veg because it is usually when I am starving and unprepared that I end up eating badly!

  6. Great tips for stay in shape!! For me is very complicated this topic because everytime i travel sometimes i like the food of the country and sometimes i really dont like it

  7. For #5 would be to drink water instead of coffee for me. I hate coffee so much and I don’t have that grade of taste buds so I can’t taste tea. To me it’s just hot water.

    These are some great tips! I actually didn’t think of some of that stuff. They always say eating small meals regularly is better than 3 large meals a day. :)

  8. i always seem to lose weight when travelling, and pile it back on when back at home! eating two hours before sleeping is ALWAYS a good idea. If it can be managed!

  9. WALK WALK WALK!!! No better way to see a city than by foot – free, keeps you healthy, and see the real deal of the place!!

  10. Vanessa @ The Travelling Colognian

    I also especially love #15. I just try to imagine how it would be like to go to a local gym in a remote, off the beaten path area like Xinjiang province where many locals even don’t speak Chinese but just Uyghur. I bet, that would be really interesting. No, I am just kidding, Agness, your tips are great. I always eat small portions anyway, no matter where I am. When I am abroad I try to eat local fresh fruits and support local restaurants whenever possible. I also try to stay as active as I can; a few years ago I found out that I like hiking, but preferably in scenic unknown terrain, so it’s perfect while travelling at least when it is not too hot.

  11. Katie Featherstone

    Water, walking and vegetables are vital for me too. Some places make it very difficult not to rely on fried food!

  12. Great tips! I especially love the “buy local” idea– mom and pop cafes/restaurants usually have the most delicious foods (versus a chain of stores), plus they’re friendlier :)

  13. I’m so glad you found it useful, it makes me feel good when I can help out other travelers! Honestly it took me quite a while to find all of them, which is why I thought it would be a good idea to post them all in one place. :) Thanks for your input! Happy travels.

  14. As a Fat American, lol – not fat actually but it’s a stereotype about us – I want to chime in and warn Americans reading this that overseas food after a lifetime of US snacking can really pile on the pounds, if we are not careful. Non-American food is usually more organic and is healthier, but often lacks the deviously designed “Mmm smackin’ good” satisfaction of our meals at home (which is created to intentionally addict us: that’s why so much of it tastes so strong and so insanely good). Food outside America is less sugary and less salty – so to get that full stomach satisfaction, I know so many of us Americans who will accidentally really pile ON the foods we sit down for or snack on overseas! Those calories WILL add up!

    My rule of thumb is eat exactly half of whatever a restaurant offers and, in EU countries, consider beer a food, not a beverage. If you know you are going to drink beer, cut down your food consumption that day. Beer and wine will really pack on the unexpected pounds, and beer, especially, has so many calories it might as well be liquid bread. I am just leaving Italy after three months and have a lot of ugly weight to lose, because I may not be fat yet, but Italy tried hard to get me there. The desserts… the pasta… everything broiled hours in oil, lol… hopefully Denmark will redeem my soul…

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