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Women’s Weight Loss on the Road: Three-Phase Solutions to Losing Weight and Living Well
Does your lifestyle or work require you to travel frequently? How would you like to return after being away, radiant and healthy, energetic, motivated and inspired by work and life? You can imagine:
· eating the food you enjoy when you are away without feeling guilty;
· being excited to wake up early for business meetings;
· do you feel relaxed and rested when you return home?
You can! Take a moment to consider that any successful trip away from home starts with good planning before your departure date. Travel can and often does lead to weight gain and is seen as a challenge for those who are health/weight conscious, following weight loss programs and/or living with special dietary requirements for medical reasons. Following these easy-to-learn road markers will chart your path to good health and happiness by helping you make the right decisions to make the most of your time away from home for work or play:
Phase 1: Before the trip
No matter how busy you may be before you leave home, it is very important that you find time to prepare for your trip before you travel. Being healthy is an investment in your life and career, and planning ahead is the best first step to making it happen. For the week before your planned departure date, set your intentions about how you want to see this trip in terms of your health. Create a positive affirmation such as “I’m on a journey and my health is my best companion.” Repeat this affirmation to yourself before bed and in the morning. Be aware that you need to plan what and where you will eat while you are away. Explore food alternatives at your destination. Search online for healthy vegetarian, vegan, organic and whole food stores and restaurants in the place or places you plan to visit; if the internet connection at your destination turns out to be unreliable, you may not be able to retrieve the same data that you could have collected when you were at home. This research saves you time and trouble if you arrive at your destination hungry and tired. Be prepared for meals and snacks during the trip. If you are traveling by plane and an in-flight meal is included or available for an extra charge, remember to ask for the healthiest option, which could be a vegetarian meal. You don’t have to be a vegetarian to order and enjoy a vegetarian meal, and you’ll find that you’ll feel better if you eat foods that are considered “light” and healthy. For snacks, pack other healthy favorites like fresh or dried fruit, nuts and seeds. These foods balance your carbs, fats, and proteins without causing blood sugar swings. Pack comfortable, fun and flattering clothes to wear, with day and sleepwear in mind. These clothes should make you look in the mirror and think, “I look good, I feel good, and I’m so sexy!” Smile to yourself as a sign of self-approval; this will mean a lot to you.
Phase 2: On the way.
Remember that small portions of food are the most supportive meals for your body while traveling, whether you are driving or flying. It is very important to remember that the body’s metabolism changes due to the stress associated with travel and changes the way food is digested. If you are driving to your destination and traveling during the spring and summer months, stop at local farms and markets along the way to buy fresh fruits and vegetables. Local produce is fresher and by purchasing these foods you are making a positive contribution to a sustainable ecosystem that keeps the environment green while helping to support the local farming community. Make sure you eat raw foods from the plant kingdom daily, such as fresh fruit, nuts, seeds and salad. Raw food will provide your body with enzymes that will make you feel alive and look beautiful. Science reports that if bacteria can’t grow on the foods you eat, they may not be providing your body with the nutrients it needs for good health and well-being.
If you are flying, bring small items that are easy to pack and do not require refrigeration, such as dairy-free salads, sandwiches or vegetable wraps, fresh or dried fruit, nuts and seeds (be aware that others may be allergic to some of these foods ), and a favorite dessert. Yes, don’t forget to pack your favorite, healthy dessert! If you have entertainment, choose a comedy or light-hearted movie(s) that will make you laugh; laughter brings relaxation and openness. When choosing music to listen to, choose those tunes that are classically fun or evoke positive memories to help you maintain good energy to support you on your travels.
Phase 3: At your destination
Check in, get settled, and then make some meals and dinner plans. If you must eat a large meal, do it for breakfast or lunch. Then let it be light for dinner. Find out how these options make you feel. Remember not to eat dinner too late at night. You will feel much better if you eat right before the sun goes down. This practice gives your body more time to digest and absorb nutrients before you go to sleep.
When you have no choice but to eat with friends and/coworkers who have different food favorites and taste palettes, your choices of where to eat may be limited. However, if suggestions are welcome, you can strongly suggest your choice of restaurants from the list of places you’ve previously filled out that offer the healthiest options. Be prepared to try multiple options from your restaurant list. Choose seasonal dishes or local dishes to experience the local cuisine, or create your own dish by giving suggestions to the waiter or chef to choose the food that suits you best. Feel confident enough to ask for more vegetables or a healthier side dish than what’s offered so you can eat what you know is best for you. Be sure to think nice thoughts, say thank you, and engage in pleasant conversation as you go through the entire meal process from food selection to leaving a tip. When you eat, chew slowly and be curious and aware of the flavors and textures of the food you eat. They become part of who you are. No matter when or where you practice mindful eating, know that you’re supporting the flow of neuropeptides needed for digestion and absorption, and you can help them do their jobs more efficiently.
Use the health and fitness facility at your hotel if it has one. Exercise in the morning in the facility or, if not available, exercise in your room to recharge your energy for the day’s meetings/conferences. Most meetings tend to have you chained to a chair and exercising before these extended periods of inactivity can increase your ability to stay focused and alert. If you are allowed to move occasionally, get up as often as possible.
While a reasonable bedtime may be difficult due to the demands of your daily schedule when you’re away, try to go to bed as close to 10pm as possible. At night, your body processes and collects unwanted toxins and fats from your system in preparation for their elimination. It’s one of the bodily functions that doesn’t require much more from us than a good night’s sleep. If you have trouble sleeping, perhaps due to time or environmental changes, help yourself by eating foods or drinking fluids that contain less sugar, fat, and caffeine. You can also try a hot shower or herbal bath/soak to help you sleep more relaxed and comfortable.
Above all, remember that how you see life is exactly what your experience will be. Whether you are traveling or at home, there are no rules or guidelines in life; it’s about living your life to the fullest in ways that respect your body as the most important resource; these guidelines will help you achieve this. Follow these health tips and remember, wherever you are or whatever you’re doing: How you live your daily life is how you live your whole life
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