I travel a lot, and that's why I don't lose weight

When traveling by plane, our body undergoes essential changes. Although my last name means "travel," I had to learn many lessons about traveling and health that I want to share with those of you who are frequent and sporadic travelers.

My profession has been accompanied by international travel for more than two decades. For a long time, I thought that being a frequent traveler and eating in restaurants at least 50% of the month was the main reason I gained weight quickly. This belief stopped being accurate when I saw many women with professions requiring international travel who did not gain weight. On the contrary, they maintained themselves very well. In my curiosity to understand what different things those women did, I began to ask them what their routine was. Many of them shared their tips to stay in shape. Here I share more of these tricks and habits that I have begun to apply.

1. One of the significant changes that happened to me was fluid retention, sleep disturbance, and staying sedentary for long hours on long flights. When you travel frequently (four to six flights per week), it is advisable always to hydrate well and have water as one of your macronutrients.

2. Consume healthy fats such as nuts, almonds, pumpkin seeds, and fruits such as dried cranberries. Check the labels, and see that they do not contain sugar, syrup, or honey.

3. It is super important that you avoid eating the food offered on the plane, whether you travel in business class or first class, since airplane food contains a lot of salt and sugar in higher percentages than what they would add if you were eating in any restaurant. When I learned about this, I began understanding why my feet often swelled up and why my pants were tighter at the waist the day after flying. I felt bloated and sometimes not hungry.

4. Many of these frequent travelers told me that they fast for 16 hours and eat for 8 hours (intermittent fasting), which allows them to drink a liquid protein, or drink water, green coffee, or unsweetened tea during the flight.

5. A tip everyone mentioned is always to wear tennis shoes, sports shoes, or flexible soles, which allow you to walk long distances at the airport while taking a work call or waiting for your next flight. Several hours could pass between going through the security check and boarding. Moving around is ideal. Stretch and breathe (a lot!) during that time, and walk as much as possible! In my case, I enjoy observing people at the airport, their behaviors, sadness, or happiness. I also enjoy walking around to learn new technologies for travelers or airport art.

6. Travel light when possible. Pack your garters and elastics with your light sports clothes. That will allow you to exercise in your hotel room, gym, or even around the hotel. My recommended routines are Pilates, Hatha Yoga, Brisk walking, running, HIIT and swimming. In my case, I learned to exercise in the morning before starting my work routine since I usually plan to know new places or meet friends when I'm visiting other cities or countries. I try to be at the hotel no later than 10 pm to commit to my exercise routine the following day.

7. I avoid dairy products, cheeses, and red meats when I travel, choose grilled and not fried, and choose water instead of coffee or juices. I learned I was almost one more size in pants when I drank whiskey, beers, or juices while waiting for flights. I often missed a nutritious breakfast with eggs, veggies, and fruit to wait to eat something at the airport; colossal error! I was eating an inflammatory diet, such as a salad with a sweet dressing, a pizza, or a burger, at the airport, and of course, I was hungry at night! Do you want to avoid feeling swollen and fatigued? Commit to an anti-inflammatory, low-salt, and sugar-free diet. They are vital in staying active. Remember to take protein sticks with you that you can prepare between flights, during the flight, or even when you can't eat or aren't very hungry.

8. If you are in the United States, some Starbucks sell eggs with avocado toast. You could have a small black coffee or an unsweetened tea and ask for those eggs with guacamole (I love that they do not add salt, they let the customer decide if they add the salt and the pepper). Another recommendation is the places you already know where you could get a varied diet with better fats. Salata, Cava, Leaf & Grain, Sweetgreen, Chipotle, Chick-fill-A (their salad with grilled chicken), Pressed Juicery, Jason's deli (has a delicious salad bar, ask for a protein extra, like salmon or chicken), Native Foods. I recommend that you avoid soups or creams and dressings because they contain flour or sugar; I didn't know that, and many times I asked for soup and a small sandwich, another nutritional mistake that gave me several pounds and made me feel hungry at the end of the day. Ask if they have a sugar-free balsamic or apple cider vinegar.

I wish I had this knowledge twenty years ago; I hope you give them a try. Also, if you are a frequent traveler, I would love to know how you have maintained yourself in good shape.

You have the power to take care of yourself. Enjoy your trip, voila!

Rosy Viaje.

rosauryviaje@gmail.com