How to Stay Fit While Traveling the World

How to Stay Fit While Traveling the World

Guys, taking care of your body while you’re traveling is important. Unless you’re on a quick weekend away, the chances of your body changing on the road are at an all-time high. If you’re not careful, you could soon be consuming loads more calories every day than you’d dream of at home.

I get it. I love eating my way around the world – trust me. I lost 30+ lbs. (13.6+ kilograms) in 2014 and was able to keep it off for quite awhile. However, that all changed over the course of my four month trip through Southeast Asia. I couldn’t resist a spicy Thai curry, a filling Banh Mi or samosas in Myanmar. While I definitely know how to lose weight abroad, I’m a pro with gaining it. Like 15 lbs. worth. But, all is well in the world. I regret nothing.

Travelling will take out of your comfort zone and change your daily routine, making it more difficult at times to stick to a healthy lifestyle. To watch the calories on your travels, I suggest the following tips:


1. Know where the hidden calories are

Of course, when you’re visiting new places, you’re going to want to try different foods. But unlike at home, where you know your monthly takeaway treat isn’t great for your waistline, you could easily be surprised by how many calories a serving of local foods could contain. Here are some calorific treats from around the world, as researched by Secret Traveller:

  • Hamburger and fries, USA – 629 calories
  • A whole pizza, Italy – 1,000 calories
  • Pain au chocolat, France – 300 calories
  • Churros, Spain – 234 calories
  • Ramen, Japan – 500 calories
  • Fish and chips, UK – 838 calories


stay fit while traveling

This is basically me.


2. Be wary of snacks

You’ll probably be on your feet a bit more when travelling, meaning eating on-to-go becomes a norm. But snacking can be one of the worst culprits for gaining weight. Rather than buying chocolate and sweets when you’re feeling tired, plan ahead so you know where and when you’ll be eating. As Lifehack says, with the power of the internet, you can easily find out where the best places are to eat healthily.


3. Don’t forget about the calories you drink

It’s not just food you need to keep an eye on. It’s all those drinks, alcoholic or not, you’ll be having while travelling. Alcohol is probably the worst, but fizzy drinks, smoothies and fancy coffees all contain a lot of sugar. A can of cola has roughly 11g of sugar, for example. A couple of glasses of wine a week could mean you consume 2,000 more calories a month, according to the Telegraph. Check out their guide to the calories in alcohol.


stay fit while traveling


4. Keep up the exercise

When travelling, you deserve a treat or two. But if you want to indulge in a great meal and a few cocktails, you’ve got to be willing to put in some hard work. Being able to stay fit while traveling means maintaining a good exercise schedule. This habit will not only help manage your weight, but improve your mood and help with stress. You could go on a run, do lengths in the pool or take your laptop and follow YouTube guides. The Body Coach’s short exercise videos can be done anywhere, without the need for equipment.


Are you travelling the world? How do you stay fit? Share your tips!


Disclaimer: While this is a collaborative post, all opinions are my own.



  1. January 3, 2017 / 1:14 am

    These are some really great tips! I have heard a lot of people say that they again weight when traveling, but I’ve always lost weight and I do so by following a lot of these tips. I’m super active on the go, I try to drink a lot of water to stay hydrated and I LOVE fruit for travel snacks! This is a great too for people traveling, but also a great reminder to do these things at home too! (That’s when I get less fit 😉 )

    • January 3, 2017 / 4:20 am

      I managed to keep the weight off for the first half of the four month trip, but toward the end I was really just not caring. It was my fault for opting for chips or Oreo’s at some points rather than fruit – especially on long haul (12 to 24 hour) night buses. The overconsumption of beer definitely doesn’t help. I always drink about a gallon of water a day anyway, so I’m healthy in that regard! I’m healthier at home than on the road!

  2. January 3, 2017 / 3:48 am

    It’s funny, I’ve been reading more of these posts lately about keeping the weight off while traveling but I’ve always seemed to lose weight while traveling just because we’re walking so much more and more active in general. Keeping up the exercise is one thing, but don’t you find that you’re often walking and up and at’em so much more when you’re on the road? Well.. I guess unless you’re actually on a road trip, then maybe not. haha

    • January 3, 2017 / 4:18 am

      I think it all depends on the person’s metabolism and body. My partner lost a ton of weight, whereas I gained quite a bit. We walked everywhere in the heat, so it wasn’t like we weren’t sweating, but my body requires extra exercise (and less carbs) in order for me to lose weight.

  3. January 3, 2017 / 6:34 am

    Excellent piece I am on a 10 week trip around Europe at present and I am sure I need to curb some carbs. Its pretty hard when the food is all amazing lol

    • January 3, 2017 / 7:08 pm

      It can be really difficult to deny yourself great food on the road!! And even harder to get your body moving on extended trips — have a great time!!

  4. January 4, 2017 / 6:37 pm

    Great tips! I lost weight in South America last year as I was much more active than usual, but now I’me spending some time living in Mexico City I can feel the pounds creeping on – I blame the delicious tacos!! It’s hard to get a routine when you’re on the road, I really struggle with that so will have to cut down a little I think 🙁

    • January 9, 2017 / 7:22 am

      I always indulge in food as well. I was pretty diligent about working out at first on my last big trip, but over time I lost the drive as it was just too hot. Tacos though, man. There could be worse ways to live! <3

  5. January 9, 2017 / 1:28 am

    One of the things that I really dislike about travelling is not having a good routine. I invested in a really nice light yoga mat that I can take everywhere with me so that I can continue with my daily yoga practice on the move. I’m quite lucky in that I love running and hiking so I can incorporate those into my sightseeing. However, I also love beer, wine and carbs haha so my weight tends to fluctuate dramatically when I travel!

    • January 9, 2017 / 7:21 am

      I’m the same! That’s a super good idea about the lightweight yoga mat. I’m staying put until this spring, so I’m doing my best to get back at it. Once I’m traveling again I’m definitely going to employ all of these tips!

  6. January 26, 2017 / 11:46 am

    I struggle with this. Although, I kinda plan to let myself gain some kgs when I travel. I think I would be angry at myself if I didn’t. It means I didn’t try everything that I wanted to.

  7. July 20, 2017 / 4:25 am

    A very helpful article. I always battle with this and think I am walking enough so I am fine even tho i spend my days at restaurants testing local cuisine. Balance 🙂

  8. July 20, 2017 / 4:26 am

    A very helpful article. I always battle with this and think I am walking enough so I am fine even tho i spend my days at restaurants testing local cuisine. Balance 🙂

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