Day 10

Healthy Travel Tips for Bariatric Patients

The holidays are here, and if you’re traveling to visit family or friends, you might be wondering: “Will I have access to healthy foods?” “How can I stay active?” or even, “Will my healthy choices be supported by those around me?” These are valid concerns, but with a little planning and mindfulness, you can maintain your bariatric goals and feel great during your trip.

Here are some practical tips to help you make healthy food choices, stay active, and manage stress while on the go.

Healthy Eating on the Road

Plan Ahead:
Before you travel, take some time to plan how you’ll navigate food choices. Whether staying in a hotel or with relatives, having a strategy ensures you stay on track.

Snack Smart:

At a Hotel: Check your room for a mini-fridge and stock it with bariatric-friendly snacks like pre-cut veggies, deli slices, cheese sticks, plain nuts, and protein packs. Remove tempting snacks from the minibar to avoid temptation.
At a Relative’s Home: Offer to pick up groceries so you have access to healthy options. This way, you can keep your protein-forward snacks and meal components handy.

Breakfast Tips:
Start your day with protein-rich options like eggs, Greek yogurt, or deli meat. Bring travel-friendly unflavored protein powder to mix into your coffee or tea for an added boost.

Be Cautious with Beverages:
Sugary drinks, including juices and smoothies, can derail your progress. If you decide to indulge, choose options with added vegetables or protein and limit the portion size. Use the energy boost for a refreshing walk afterward.

Staying Active While Traveling

Pack Your Sneakers:
Even if you’re unsure about exercise opportunities, having your sneakers makes it easier to stay active. If your accommodation has a gym, take advantage of it with a mix of cardio and strength training.

Get Creative with Movement:

Walk around the neighborhood or explore local trails and parks.
Take the stairs instead of the elevator when possible.
If there’s a pool, use it to relax your joints and get in a light, enjoyable workout.

Daily movement helps keep your energy up, reduces stress, and prevents weight gain during your trip.

Managing Stress While Traveling

Traveling can come with its own set of stressors, from flight delays to busy family gatherings. Taking time for yourself is key to staying balanced.

Quick Stress Relievers:

Practice controlled breathing: inhale for four counts, hold for four, and exhale for four.
Reframe stressful moments by asking yourself, “Is this really that serious?” Often, the answer is no, helping you let go of unnecessary worries.

Find Your Zen:

Spend time outdoors soaking up sunshine or relaxing in a park.
Bring along a good book, podcast, or playlist for quiet moments to recharge.
Prioritize sleep whenever possible—it’s vital for mental health, motivation, and overall well-being.

Stay Focused on Your Goals

Traveling during the holidays doesn’t have to disrupt your progress. With mindful food choices, creative ways to stay active, and intentional stress management, you can return home feeling empowered and successful in maintaining your bariatric lifestyle.

Wish you had someone to talk do – say, a Bariatric “bestie” – during the holiday season who could keep you motivated and accountable with your health goals? You’re in luck! We have an entire of community of bariatric patients just like you that are eager to connect and work on their health goals together. Meet everyone inside when you join our $1 one-week trial at Banana Bariatrics!

icon_01 Back to the Countdown Calendar

Having fun? Share the Countdown Calendar with friends, family, colleagues, and/or social media groups you’re in!