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January 11, 2023

The Math Behind Vacation Weight Gain

You come home from your vacation declaring a 10 pound weight gain. But a week later you feel back to normal. Diving into the math behind vacation weight gain (or holiday weight gain) will help you realize it’s not as dramatic as you think. Enjoy your trip knowing that your regular healthy eating patterns matter much more than a few days of indulging.

I still dream about that amazing 10′ sprinkle cake from the Nest County Fair!

More than a decade ago when I had just finished losing my college weight, I used to weigh myself daily. But the scale started to control my emotions and I knew it was no longer serving me.

I gave up the scale years ago.

These days, the only time I hop on a scale is at the doctor’s office. My goal is to feel good in my body and in my clothes. A scale tells me my force against the earth, but it can’t tell me how I feel.

Using a scale

A scale can be a useful tool to track long-term trends and motivate someone to lose weight if they have received medical advice they need to.

I don’t think that all scales need to be banished from society, as they serve a purpose for those whose health would benefit from weight loss.

But if you’re healthy and happy at your current weight, a scale will likely cause more frustration than cheer.

As I have made peace with my body over time, I realized that the number on the scale discouraged me more than it helped.

Stepping on a scale after a vacation was one of those times. I have overheard folks report back from a week-long vacation, “I gained 10 vacation pounds on my trip to Italy!” I want to tell them to weight it out. Extra water, food in your system, and alcohol consumption can all be contributed to weight gain that isn’t necessarily going to stay with you.

It takes two days for me to lose some water weight

I’ve learned that it takes about two days into a vacation of eating more than I usually do, in both portion size and richer foods and alcohol, to notice that my body feels different.

And upon my return it takes me about 4 to 5 days of regular meals and my exercise routine to feel normal again. Most of this extra weight is in the form of water.

Remember that to gain a pound of fat you have to eat 3,500 calories more than your body needs to burn to function . (Just like you need a calorie deficit of 3,500 to lose a pound of body fat.)

Anguilla 50th anniversary cocktail | Anguilla Food and Drinks

Consider a vacation to a big city where you might walk five miles a day sightseeing, visit a hip new fitness studio once during the week, and go for one run while you’re there.

You are likely burning 2,200+ calories per day.

That means you’d have to eat 2,200 PLUS 500 calories more every day to average a single one-pound weight gain on your trip.

If you came home from your vacation 5 or 10 pounds heavier on the scale, you likely didn’t eat 17,500 calories above your needs in a week – that would be an average of about 4,850 calories per day!

Now I know I’ve probably come close to eating that number in one day before, but not seven days in a row.

I find that my body usually wants to eat less the day after I eat a lot. #balance

You are thinking: How did I gain 10 pounds on a vacation?!

All those pounds are mostly water weight. The reason for the five-pound “gain” is water retention.

Not only do certain rich foods leave you retaining water, but you also have the physical weight of the excess food traveling through your system for at least 48 hours or so. Kind of gross, but it’s in there!

Once you’re home, just slip back into your healthy routine (you’ll probably want to!), stock the fridge with fresh produce, and wait it out.

The squiggly line effect will take care of the rest.

Do not weigh yourself right after a vacation.

Wear your stretchy pants (so as not to get discouraged by tight jeans) and see how you feel a few days later.

I bet the jeans fit perfectly.

I used to feel more self-conscious about my post-vacation bloat, but then I realized that no one else can tell . It’s more about how you feel than how you look.

drinking wine on a dock | The Math Behind Vacation Weight Gain

Tips to FEEL Your Best on Your Vacation

Aim for three meals per day..

If you’re like me, you tend to eat more at each meal while traveling than when at home. But I find that because I’ve had a bigger lunch, I don’t really need a snack! My body is smarter than I think.

Curb the booze.

I know, I know. Drinking beer all day at the lake might be the best part of your summer! But at least for me, nothing makes me feel worse than dehydration or a hangover.

Definitely enjoy some drinks, but just don’t get hammered, ok?! You can probably easily drink a lot more calories than you can eat. Over-drinking is the number-one way to feel terrible.

Bring just one part of your workout routine with you.

That could be just a run along a new city’s river or a power walk on the beach. Or yoga via podcast in your cozy cabin one morning. Or a trail hike in a new part of the world.

Breaking a sweat will help you feel your best. And walking totally counts!

I find after the first day or so I actually want to go for a run or visit the resort fitness room for a little sweat session.

Focus on foods that you can’t get at home.

When we were in Anguilla I was all over the tropical fruit! Green juices, fresh pineapple, mango, kiwi, papaya. I had their delicious chia pudding and some eggs for protein. I chose to skip the waffles, pastries, and french toast that I can easily get at any American buffet.

For lunch I chose Caribbean fish tacos and opted out of the burgers and french fries I can get at any restaurant anywhere.

Add in a little mindfulness.

I am ALL FOR enjoying your trip and indulging in the most delicious foods you come across. But just make sure they are good ones.

Don’t gobble down a gas station donut on your car trip. Visit that local ice cream shop that is known for their birthday cake ice cream and use your five senses to devour it.

How To Have A Healthy and Happy Vacation: Don’t Worry So Much About Weight Gain!

As a Registered Dietitian, I’m telling you to relax during your vacation. Knowing the math and how my body operates helps me truly embrace the trip.

Remember that just a few days of healthy eating is all it takes to counteract a few days of overeating.

Your long-term eating habits in your regular daily life are way more important than those you adopt for a few days away.

My Wellness Program

If you’re interested in learning more about an intuitive eating approach to wellness, check out my wellness program, Bloom . You’ll get 6 weeks of lessons on mindful eating, preparing balanced meals, nutrition foundations, and finding exercise you love. All for just $67!

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Reader Interactions

January 29, 2020 at 8:20 am

“A scale tells me my force against the earth, but it can’t tell me how I feel” – Thats one of the best lines I’ve ever read!! So true – Thank you!

Kath Younger says

January 29, 2020 at 9:04 am

Jill D says

January 29, 2020 at 9:42 am

I needed this today. it is my weigh-in day and I have been dreading it because I had an indulgent weekend. I lost 60 pounds 2 years ago but I re-gained 10 pounds over the course of a year. I was okay with that because my clothes fit and I exercise consistently. Unfortunately, after getting on the scale in early January that 10 pounds had turned into 20 and my clothes are not fitting. Time to do something before the 20 turns into the 60 plus.

However I need to keep it in perspective and know that whatever the scale says tonight that a weekend is not going to destroy all of the effort of the previous 3 weeks or 2 years.

Thanks for the reminder.

January 30, 2020 at 8:30 am

Great job losing the 60 pounds! That’s so hard! I’m on a mission to lose 40 (It was 60 but I lost 20 almost two years ago, but then put 10 back on..then lost 10 … so now just the 40 to go). It’s so hard! Kudos to you! It’s always comforting to hear from others in the same boat. (And for the reminder that a few bad eating days won’t mess up the progress we’ve made).

January 30, 2020 at 4:28 pm

Good job to you as well. The mission to be healthy is much easier with the support of people who understand the struggle and the pitfalls. Be kind to yourself!

The Many Thoughts of a Reader says

January 29, 2020 at 11:04 am

In the same thought process, do not weigh yourself on a Monday morning! Give yourself a day of back to the regular week day grind before you torture yourself if you are weighing weekly!

Brigid says

January 29, 2020 at 1:03 pm

I’m dreaming about that cake now!!!

January 29, 2020 at 1:42 pm

Ugh me too!!!! This was from a big real estate party that we went to two years ago. I went this year with very high hopes there would be a 2.0 cake but alas there was not one. I asked a friend in the know and she said that there were so many SPRINKLES to clean up the year before that the venue said they couldn’t do it again!! Isn’t that sad!!?

February 4, 2020 at 12:10 pm

That cake is what dreams are made of.

Stacey M. says

January 29, 2020 at 1:11 pm

Thank you so much for this post. I think this is something so many women need to better understand … and maybe it’s not something that can be taught but rather something that comes with age. I know it took me a long time to *really* pay attention to my body (instead of what some fitness professional, or magazine, or weight-loss guru on TV was telling me) and realize that our bodies are smart and they will tell us what they need. If you want to kick back and enjoy your vacation, go ahead and do so. Eat and drink what you like, but pay attention to how your body feels after you eat/drink various things. It’s almost a given that if you do this, you’ll notice the things that don’t make you feel so great vs. the things that energize you and give you the energy to go about your activities. There’s no need to fear any food, or a week’s full of indulgences if you follow these rules. Like you said, after a day or two of heavier, more indulgent foods, you’ll likely find that you crave something lighter (like a salad or fruit) instead of steak and potatoes. I am so glad so many more RDs are coming around to this way of thinking … spreading this kind of thought will serve so many more women in the long run than messages like “lose those last pesky 10 pounds” or “tighten that bum with this 7-day meal plan” or “don’t eat more than X amount of calories if you want to lose weight”. Sorry that was so long-winded but this is something I’m pretty passionate about after having fallen victim to diet/weight loss messages when I was younger and losing myself to an eating disorder for a few years. <3

January 29, 2020 at 1:39 pm

Thanks for your thoughtful comment! Couldn’t agree more.

January 29, 2020 at 1:59 pm

My biggest suggestion for vacation weight gain is to walk everywhere (when possible). I’m usually the same weight or less after vacation because we walk so much (and I don’t put much thought or stress into what I eat). We often choose the hotel based on location and walk everywhere within a few miles. We’ve found we see more of the city walking rather than driving or riding and have found so many unexpected restaurants and entertainment walking. An added perk is we avoid the cost of renting a car. For traveling longer distances, most cities have great public transportation and/or shuttles between the hotel and airport.

January 29, 2020 at 2:13 pm

Agree! Great tip.

March 29, 2023 at 1:03 pm

Walk in Uber out! Is my motto!

January 30, 2020 at 12:39 am

Just a small one, you write 3,500 kcal to gain a pound of fat. Guess the 3, is a typo 😉 just to eliminate any confusion.

Leatitia Samson says

January 31, 2020 at 1:20 pm

The 3 is correst. It takes 3500 kcal to gain a pound of fat (three thousand five hundred).

January 30, 2020 at 12:42 am

Unless you mean for 7 days – which I caught now 🙂

January 30, 2020 at 5:21 am

Amanda says

January 30, 2020 at 12:08 pm

I like how you said to gain a pound of fat, you have to eat 3,500 calories more……Usually we hear about how you have to burn off that 3500 to lose a pound of fat. When I think of it the way you said it, I’m like “Oh, that’s a lot extra to have to eat and I’m not even sure I can do that for days in a row”.

Lzabel Goulart says

January 31, 2020 at 5:19 am

I am lucky. I do not gain weight after vocation…I love your amazing 10? sprinkle cake.

Ruthie says

January 31, 2020 at 10:22 am

This is great information. Thanks so much. Have a good weekend!

February 3, 2020 at 8:35 am

You can swap out vacation and sub in “holidays”, “birthday weeks”, “too many happy hours”, etc! LOL! It will all work out in the end.

February 5, 2020 at 7:23 pm

I find this so interesting! When. I work a desk job, so my vacations are super active by comparison! I find that I’ve often lost weight upon returning – I love going to major cities like New York, Paris, Prague – where it’s likely I’ll get 15-20K steps a day – in addition to any bicycle tour or whatever else. Even in Hawaii, where I did a LOT of relaxing, we still kayaked, did SUP, hikes etc. I’m not even a particularly athletic person – but I like moving on vacay!! Stimulates body and brain!

Melissa says

February 23, 2021 at 10:29 am

I gained 10 pounds (119 to 129) in 5 days at an all inclusive, been back 2 days and only lost 3…! I know at least 5 of this is fat, I can see it. It’s amazing how QUICKLY we can gain fat after we had been dieting. I am back to my routine and guess it will take about 2 weeks to lose. This article is a bit deceiving as yes SOME of vacation gain is water and inflammation but unfortunately not all or even most of it. When you are a short girl it’s VERY easy to gain as our TDEE is so low. My hubby on other hand eat way more than me gained 6 pounds and already lost 4lbs in 2 days. The point is to get your head out of sand (literally lol) and get back to calorie deficit to lose that weight before it becomes a permanent feature. Enjoy vacation yes but understand you will have some work to do when you get back.

February 23, 2021 at 10:33 am

I challenge you to weigh yourself again in a few days! I bet it’s still water weight coming off.

MARISOL COLL says

April 14, 2023 at 3:28 pm

I am with you. I just got back from Hawaii gained 5 ..lost 2 and its been a week still feel heavy

April 29, 2022 at 1:13 pm

But it’s now been a week and a half since coming home from vacation and the extra vacation weight gain is still very much present…. I thought it was water weight too but the scale hasn’t budged back to my pre-vacation regular weight 🙁

August 27, 2022 at 10:00 am

The problem for me is not how much I weigh when we get back in town but how I feel 2 days into the trip…My skin feels distended, my clothes are tighter – especially around the waist – and I feel grouchier and more on-edge as a result. And this is not due to what I eat or don’t eat but the simple fact that my body knows I’m in a strange place and “battens down the hatches” as it were, in response. Everything may relax after a few days but this initial bloat is hard to recover from if we’re traveling around by car (i.e., sitting) or eating out a lot. Our trips generally center around national parks with lots of hiking so this helps, but meals can be at odd hours including later at night than I normally eat (which does make a difference for me) so I have to choose between skipping dinner and more weight gain. I was able to take the edge off during a recent trip to the beach, by doing my workout before breakfast and then eating a late breakfast and a late lunch/early dinner so that we just ate 2 meals per day – and we brought a lot of our own food which I prepared myself. But this is atypical of most of our trips. Now we’re planning a trip to Hawaii and while I’m beyond the age of wearing anything skimpy (if I ever did) I’m still dreading the disappearance of my waistline and how I’ll feel for most of the trip. Lots of walking, lots of water, low-density foods, limited sodium…anything else?

March 29, 2023 at 5:28 pm

Another thing I’ve thought of for mid-trip bloat is a natural diuretic like dandelion tea. Has anyone tried this?

January 11, 2023 at 10:56 am

Ooh that cake in the first photo looks delicious (and now I want cake!) I don’t think I’ve ever come home from a vacation with a significant weight gain – am I vacationing wrong? (Lol) Well, with Covid and work, I’ve only been able to afford long weekends away over the past two years versus an entire week. My last vacation was a college reunion weekend this summer, and I came home happy and dehydrated 🙂

January 11, 2023 at 12:54 pm

Sounds like you’re doing it right!

January 11, 2023 at 8:15 pm

I agree; my experience has been similar as well!

TeriLyn Adams says

January 14, 2023 at 12:40 pm

Such a good post! I just got back from a trip and my jeans are definitely tighter – the math was a great reminder that I did not likely gain 10 lbs!

January 14, 2023 at 2:31 pm

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Travel weight gain and how to avoid it

Did you know that travel weight gain is a real phenomenon? If you have wondered why your clothes seem tighter than you left them pre-holiday, you are not alone. Travel weight gain happened to you, like it does to many other happy travellers.

The food back home does not make me fat, but every time I travel, I gain weight. The struggle is real. I have been away from home for so long and the pounds have definitely piled on. Yes, yes, I know what my friends are thinking. Every time I say I need to lose weight, people tell me ‘no you don’t need to. You look just fine.’ Thank you for those kind words, friends. But I wish it were that simple. It’s not about what everyone thinks I look like. It’s about how I feel in my own skin.

Tell me more about these weight-gain during travel woes of yours

It’s actually a real thing. When you travel, a lot of your usual rhythms and practices are off. You eat at different times, sleep at different times, eat different things, and so on.

Interestingly, I instantly lose weight every time I return to Uganda. Within a week, pretty much. In many respects it’s true what they say, a fish thrives best in the water. My skin magically takes on new life too, every time I return home to Uganda. Of course my skincare regimen helps too, but there’s just something about home.

So what do you think is the cause of your weight-gain during travel?

I have a theory that is more than just a theory. Western food is more calorigenic than African food. I’m born and bred in the tropics. I will snack a hundred times in Uganda and stay at my usual weight, but once in Norway or Malta, or anywhere away from UG, I gotta eat less. I do not want to eat less! Haha. No, truly. I do not want to eat less, I love eating!

My barometer for weight gain is 2 things: do my clothes still fit and 2) am I sluggish or am I still agile? If the answers are no my clothes are tighter and yes I ‘m more sluggish and less agile, then I know it’s time to get back to my old size.

Also, I was a certain dress size for so long and suddenly I can feel I’m moving toward another. This causes me to panic because regardless how great anyone else might think I look, my body is not feeling like my body. I feel like I am wading around in a borrowed body. It helps that I am so tall because then my height disguises my weight gain.

My face disguises nothing though, haha, and my family is quick to remind me how round my cheeks have gotten, and how I look just like I looked as a child. These comments amuse me more than anything else. The real motivation for me is when my very lovely dresses that cost me quite a sum start not to fit. And the other big motivator is when I start to get breathless just going up a few flights of stairs. If that happens, I know I am not fit and need to fix things asap.

Have you tried fixing this travel weight gain?

Yes. I like running.

I was also very into yoga. Still am, just not at the same level. I taught myself off of a DVD, the internet and Instagram. There are many good DVDs out there. You get a lot more than you paid for it in the end.

It also comes in handy if you would rather work out at home, or if you don’t have many yoga studios in the neighbourhood. Which was my situation in Uganda. There are yoga studios in Malta and Norway, but I haven’t felt the motivation to go quite yet.

So, how do you actually avoid travel weight gain?

Here is how I like to avoid travel weight gain and stay fit, while still enjoying food on holiday, cause I just love to eat!

1. Stay active!

This for me, I feel, is the most important aspect. Here’s why. If I am having a lovely holiday, I’m likely going to be eating many things I don’t usually eat, trying new foods, and I most likely won’t be the one making most of meals. I will probably be spending much more time at breakfast, what with all the breakfast buffets most of these hotels tempt is with!

So to make up for all the extra eating, I’ll try to stay active, and resist the urge to laze about like a cat. Which is unlike me anyway, I don’t even like naps! Here’s how you can stay active on holiday.

Walk to as many places as possible, whenever you can. This way, you get to see more of your destination and save money on transport costs too!
Take advantage of your hotel’s gym, if they have one. You’re more likely to work out in the mornings of your days tend to get busy or you like to have dinner out. I know it sounds counterintuitive not to have a lie in when on holiday, but trust me, you will feel so good at the end of your holiday if you’ve been taking some time to work out in the mornings.
Do some yoga. This you can even do in your hotel room, just a half hour in the mornings or at the end of the day will make a difference.

2. Choose your food wisely.

Let’s be real. If you consistently opt for the wrong kinds of food, your body will work with you’re giving it.

I try to go with a predominately protein diet when I am trying not to gain weight, or to avoid travel weight gain in particular. My breakfasts will consist of eggs, yoghurt, beans and other protein-rich foods.

I carry fruits to snack on. Listen, I am such a sweet tooth person, it’s so hard for me to resist chocolate. But I once realised that a craving for something sweet will be satisfied by anything sweet. And I am very serious about fighting travel weight gain. So I make sure I never run out of fruit. Now this doesn’t mean I won’t buy the occasional bar of Cadbury’s, but I stay disciplined about it.

With the above tips, I am able to keep fitting into my clothing and that’s how I avoid travel weight gain. Every time I travel to Malta (which I do quite often), I actually lose weight because for some reason I am always motivated to not go back home thicker than I left. This one time I actually lost 12 pounds in 6 weeks! I will write about that some time.

How about you? Do you ever experience weight gain during travel? How do you stay fit when you travel? Give me some tips in the comments section below.

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Travel Tips

How Not to Gain Weight on Vacation

By Shivani Vora

Aug. 5, 2016

Are extra pounds an inevitable consequence of a fun-filled vacation? They don’t have to be, according to Harley Pasternak, an exercise physiologist, nutritionist and personal trainer in Los Angeles. “Gaining weight on vacation is common, but it’s possible to go away, enjoy yourself and not come home heavier,” he said. Here, he shares his tips on how to do just that.

Travel With an Activity Monitor

You don’t have to bother with a gym on your getaway but it is important to stay active, and a wearable fitness tracker like a Fitbit or a pedometer is an easy way to quantify your efforts, Mr. Pasternak said. “In fact, you should be moving much more when you’re on vacation than at home because you aren’t bound to your desk,” he said. On urban getaways, walking to see the sights instead of using public transportation and taxis counts as activity. On beachcentric trips surfing, snorkeling and hiking are great ways to stay fit and get a sense of your destination. To keep pounds at bay, Mr. Pasternak suggested hitting at least 12,000 steps a day, about six miles.

Indulge Wisely

A vacation isn’t a pass to eat high-calorie foods all day, every day and may even be an opportunity to make healthier choices. “People tend to mindlessly eat when they’re working because they are so time-pressed, but on vacation, when you’re rejuvenating yourself, you have the chance to choose your meals with more thought and really savor them,” Mr. Pasternak said. That said, sampling local specialties is a pleasurable part of any trip, so feel free to indulge in them but in moderation. Choose foods the area is known for, such as gelato in Italy, croissants in France and steaks in Argentina.

Go Easy on the Alcohol

Too much alcohol is an all too familiar vacation pitfall, and if you have even two drinks a day, a weeklong trip adds up to 14 drinks and thousands of extra calories, especially if you’re sipping sugary cocktails such as margaritas. If you want to imbibe, Mr. Pasternak said, count the drink as your one daily indulgence, and choose lower calorie drinks such as a vodka soda with a wedge of lemon.

Unplug From Technology

Yes, minimizing the time you spend on your cellphone, tablet and computer when you are vacationing will really help prevent weight gain, Mr. Pasternak said. “The artificial light from these devices plays havoc on our brain and triggers stress, which increases the hormone cortisol, which, in turn, causes us to gain weight,” he said. Instead of turning to technology, he suggested reading lighthearted books and magazines; they’ll help you decompress and lower your stress levels.

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Stay Fit and Avoid Weight Gain While Traveling

Six ways to avoid having your next business trip ruin your fitness routine.

Drinking plenty of water is one way to keep the weight off when traveling.

Nov. 13, 2013 -- intro: We hear a lot of pleas for help at this magazine, and not all of them come from the interns we occasionally dangle out the window by their ankles. In fact, the most common cry we hear goes something like this: Hey, Men's Health! I have no problem eating right and working out when I'm home. But whenever I travel, I turn into Camryn Manheim. Anything I can do?

To which we'd like to answer: Heck, yeah.

There's a boatload of reasons traveling sabotages even the most disciplined man's eating and fitness habits. Your schedule is disrupted. You're surrounded by gobs of unhealthy food. Your barbells are replaced by a dorky suitcase on wheels. But here's the thing: If you learn to recognize these potholes—and avoid them—you can actually return from your next trip leaner and healthier than when you left. So grab your bags. It's time to learn the new rules of the road.

8 Ways to Cut Fat Without Realizing It

quicklist: 1 category:Avoid Weight Gain While Travelingtitle:The Airport Expands Your Guturl:text:Today, traveling means waiting. And waiting? That means eating. Not only are you within striking distance of the airport food court, but also the normal aggravation you endure when traveling fires up your body's stress hormones—actually making you crave those sugary, high-calorie foods you find at the airport.

The result: A couple of hours in an airport terminal can easily turn into a couple of thousand extra calories in your diet. For instance, munch a Classic Cinnabon while you're waiting at the gate and you've ingested 700 calories. A Starbucks blueberry crumb cake? Another 800 calories. Worst of all, those high-sugar, high-carbohydrate foods are the least satisfying when it comes to reducing your hunger—and the best at spiking blood levels of insulin, a hormone that stimulates fat storage.

Solve the problem: Pack more than your clothes "These days, the food you put in your carry-on bag is every bit as vital as the clothes you put in your suitcase," says Pamela Peeke, M.D., Ph.D., author of Fight Fat after Forty.

So pack travel-friendly foods like snack packs of StarKist Tuna Salad and Crackers, beef jerky, and low-calorie meal-replacement bars, powders, and ready-to-drink shakes like Meso-Tech (muscletech.com). But don't buy just any energy bar. "Instead of your typical carbohydrate-heavy endurance bar or snack, look for one that provides a minimum of 20 grams (g) of protein. It'll be more satisfying," says Dr. Peeke.

quicklist: 2 category:Avoid Weight Gain While Travelingtitle:The Flight Makes You a Blimpurl:text:It's no secret that airplane air is drier than George Hamilton's skin. (With a relative humidity of less than 10 percent, the cabin is twice as arid as the Sahara Desert.) But most travelers don't realize that breathing dry air can turn you into a blimp. "Dehydration due to airline air is a major cause of fatigue, and fatigue gives you a reason to eat," says Dr. Peeke.

Solve the problem: Start drinking and flying Keep your appetite in check with a solid liquidation plan. Drink 8 ounces of water before your flight. More important, bring one 16-ounce bottle of water for every 2 hours you'll be in the air, and down it all before you land.

As for airline food, follow this three-step process when you can: Pass on any food with "pas" in its name—pasta and pastries, for instance; make sure a protein dish (chicken, beef, or fish) is your main entree; and request seconds of any fresh vegetables they serve.

Snacks? Ask for nuts or fruit instead of pretzels and chips. And choose 1 percent milk as your beverage of choice (other than water). Its perfect combination of protein (8 g), carbohydrates (11 g), and fat (2 g) will fill you up and keep you that way better than nearly any other snack.

quicklist: 3category:Avoid Weight Gain While Travelingtitle:Working Out is Hard Workurl:text:At home, fitting in your workout is simple—it's a regular part of that monotonous, my-soul-is-dying rut you call a life. But things are less predictable on the road, and missing a workout can make your belt feel tighter. A review board for the American College of Sports and Medicine found that, on average, men need to exercise at least 200 minutes a week just to maintain their weight.

Solve the problem: Schedule your workout times in advance. That way, the time slot will already be filled when you're invited to an impromptu dinner. Just politely decline, guilt-free, citing a prior engagement.Or try this strategy: "Hire a personal trainer," suggests Ron Rosell, owner of Fit for Business, an online firm specializing in athletic services for business travelers. Not only will you be less likely to blow off the workout, but chances are you'll learn a new workout technique, training philosophy, or cool abs exercise.

If you're staying in an upscale hotel, call the concierge and ask him to contact a trainer for you. Or you can use Sweatime, a service provided by Fit for Business (fitforbusiness.com) that takes care of the scheduling and billing arrangements for you.

quicklist: 4category:Avoid Weight Gain While Travelingtitle:The Hotel "Gym" Is a Jokeurl:text:Many business travelers say it's nearly impossible to find a hotel with a decent gym. Too often, the "state-of-the-art exercise facility" the brochure crows about is a supply closet with a 15-year-old NordicTrack.

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Solve the problem: Make reservations without reservation Lack of decent workout space might be the most common travel problem, but it's one of the easiest to solve. Try these tips:

Book the right hotel. Visit fitforbusiness.com. The site rates the top hotel workout facilities in 280 cities around the world and provides a list of hotels that offer free access to local health clubs.

Try this Hotel Room Workout you can do with your carry-on luggage!

Find a gym nearby. Use the Men's Health Gym Finder to locate fitness clubs, health centers, gyms, and sports groups wherever you are traveling.

If all else fails, swim. Even if the hotel pool isn't big enough for laps, just tread water for 14 minutes. Research shows that's enough activity for a 180-pound man to burn 200 calories.

quicklist:5category:Avoid Weight Gain While Travelingtitle:Booze? You Loseurl:text:Frequent business travel can drive a man to drink—especially if he's on an expense account. That's okay occasionally, but if you make heavy drinking a nightly habit, you'll max out your pants faster than you do the company credit card. "Besides being packed with extra calories, alcohol compromises your willpower. So you're less likely to stick to your eating plan," says Althea Zancosky, R.D., an American Dietetic Association spokeswoman in Philadelphia.

Indeed, toss down four or five drinks and you're logging the caloric equivalent of a slice of cheesecake and an 8-ounce sirloin. Worse, you'll be more likely to order the cheesecake.

Solve the problem: Put a governor on your alcohol intake—and your appetite Remember, you're on business, not vacation, so drink as you would at home. When you're out with clients or business associates, make friends with Tom Collins and Bloody Mary. Each has fewer than 130 calories.

Take control of your food intake by ordering lean meats—chicken, fish, steaks with "loin" in the name. They're rich in protein, which makes you feel full while you're eating. And they're not easily upsized. Round out your meal with a house salad and a side of vegetables.

quicklist:6category:Avoid Weight Gain While Travelingtitle:Minibars Create a Mega-Youurl:text:Hotels may be the worst diet trap since Thomas Jefferson introduced french fries to the American colonies in the late 1700s. Room service offers high-calorie, restaurant-quality food delivered straight to your door and charged to your room, no cash needed. And the minibar isn't an amenity, or a "bar" at all.

It's an evil little fat-making refrigerator with prices that make the $1.25-per-local-call charge seem cheap. Solve the problem: Sabotage the system. Make room service and that damnable fridge work for you, instead of against you.

Don't open the room-service menu. "You're more likely to eat what you should if you're not sidetracked by a slew of exotic choices," says Elizabeth Somer, R.D., author of Food and Mood. Instead, simply order a grilled chicken breast, salmon steak, or sirloin with a side of steamed vegetables. "They'll be happy to make it for you."

Make a preemptive order. Once you've settled in, place an order for a plain turkey sandwich, no chips, with the mayonnaise on the side. Then tuck it away in the refrigerator in case you feel the need to feed later that night (or don't have time to stop for breakfast the next morning).

Create your own minibar. Ask the concierge for directions to the nearest convenience store and pick up easy-to-eat-foods like yogurt, fruit, and lunchmeat. When you shop for your own snacks, you'll be more likely to choose them over the ones supplied by the hotel.

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I travel a lot for work and love trying new food. How can I make sure I don't gain weight without depriving myself?

Sticking to a fitness regime or getting into a routine with healthy eating is extra hard when you travel a lot for work.
However, it is still possible to make progress even if you're on the move frequently, and you don't have to deprive yourself of everything either.
Small, healthier choices can make all the difference, but it's not wise to change your whole routine at once, behavior change specialist, weight loss psychology expert, and habit coach Dr Heather McKee explained to Insider.
Read more Working it Out here.
Visit Insider's homepage for more stories .

Dear Rachel,

I travel A LOT for work. Because of this, I've used it as an excuse to not keep up routines when it comes to eating right and exercising regularly. I truly believe that food is one of the best parts about traveling so it's hard for me to say no to delicious things! Plus, I'm usually traveling with a large group and our schedule is crazy, so finding time to work out seems impossible.

When I'm back in London, though, I try so hard to eat healthily without restricting myself because I love chocolate and wine. I work out four times a week doing yoga and spin classes.

I'm still not seeing any changes. In fact, I feel like I've gained weight or at least gotten less strong. I would love some advice on how to keep that healthy lifestyle when you're constantly on the go, dealing with jet-lag, and hectic travel schedules.

— Jet-Lagged Yogi

Ah, I feel your struggle with this, my friend.

I too LOVE travelling, both for work and personally, and for me food is a huge part of my adventures. Life's too short not to eat the ramen, tortilla, and pasta, am I right!? (Not to mention drink the sake, sangria, and prosecco.)

For most people, indulging more than usual when on holiday doesn't have any major health implications — if anything, I'd argue it's good for you to relax and just enjoy yourself — but if you're travelling all the time, it can leave you feeling sluggish if you indulge like you're on holiday each time, and it can hinder your fitness progress, too.

"Travelling a lot for work is hard. You've got to contend with a lack of control of your time and circumstance," points out Dr Heather McKee , a behavior change specialist and habit coach with a PhD in weight loss psychology.

The physical act of travelling is exhausting too, so mixing that with a lot of rich, heavy foods and more booze than you'd usually drink can leave you feeling less than tip-top.

So how do you find the balance?

Arrived in Rome and obviously my first priority was 🍕🍕🍕. Only meant to order two slices, but what with my Italian being well, somewhat sub-par, I accidentally ended up with six. Accidentally. Ahem. My mission to eat my way through the city in two and a half days has commenced. PS. Thank you @sofiabettiza for the excellent recommendation! A post shared by Rachel Hosie (@rachel_hosie) on Apr 6, 2019 at 6:53am PDT Apr 6, 2019 at 6:53am PDT

Dr McKee recommends changing your mindset from thinking about trips as hurdles to overcome on your quest to live a healthy lifestyle, to thinking about them as opportunities.

And as far as I'm concerned, it doesn't have to be all or nothing when you travel — you don't have to do 6 a.m. workouts in the hotel gym and order undressed salads, but you also don't need to eat yourself into a state of pain every day and fail to move at all.

There's a middle ground, you just need to find it.

Making healthy choices starts at the airport

You can start making these healthy choices before you even arrive at your destination.

"If you travel a lot then there is a routine to be salvaged within that," Dr McKee points out. She recommends taking control of what you eat by choosing a healthy meal at the airport or take on board with you, rather than being at the mercy of what's available on the flight.

Of course, bringing healthier travel snacks from home is smart — although if you're anything like me it'll be a mission not to eat them all on the way to the airport.

Dr McKee recommends keeping an eye on your step count too, as you might be surprised by how far you walk from check-in to your gate.

Fit exercise into your working day while abroad

There are ways to keep active when travelling for work, and Dr McKee points out that movement usually helps with jet lag, too — a 2019 study into circadian rhythms conducted by Arizona State University in Phoenix showed the same thing.

If you haven't already asked your company if it might be possible to stay in a hotel with a gym, give it a try.

Can you get out for a walk every day? Even just 20 minutes will make you feel good, and it's a great way to get a feel for a place, too.

If you're going to be stuck in meetings all day, consider taking 15 minutes to stretch and do some gentle movement in your room before hitting the breakfast buffet — I always travel with a resistance band, as there's so much you can do with one and they take up next to no space.

Dr McKee also suggests seeing whether any of your meetings can be done while walking.

"I often find clients are very obliging to want to show off their city," she told Insider.

Make wise food choices and eat the things you enjoy most

When it comes to eating, I really think you'll only regret it if you deprive yourself of all the delicious and new things on offer when travelling — I would simply advise being a bit more mindful about your choices.

Be kind to yourself

No matter what you do, don't beat yourself up — travelling makes it really hard to reach your fitness goals.

"Sleep cycles, rhythms and consistency are huge elements in living a healthy lifestyle," Smith points out.

"Melatonin is good to help with jet lag symptoms but ultimately you're going to struggle to lead a successful weight loss journey with optimal health if you're constantly jet-lagged."

That doesn't mean it isn't possible, though. You just need to make smart choices.

But at the end of the day, try and keep things in perspective: It's very cool to travel for work, but that's exactly why you're there — to work.

"Ultimately work is always more important than your physique, especially seeing as chances are you're not getting paid to be in good shape," Smith said.

"Most people in good shape barely make ends meet with their six-packs so I wouldn't worry too much."

A post shared by Rachel Hosie (@rachel_hosie) May 24, 2019 at 8:49am PDT

It's totally possible to live a healthy lifestyle while travelling AND still enjoy yourself, but it's not wise to try and completely change your whole travel routine in one go, advises Dr McKee.

"Choose what feels easiest first then each trip you can experiment with adding in a new opportunity each time," she said.

"If it feels too tricky or difficult or unmanageable try something else from the list.

"Repetition is what breeds a habit so we want things to be as easy as possible so that they are easy to repeat — if it's too difficult or you try and do too much then it's not going to be repeatable."

An extra 50 steps here, one fewer slice of pizza there, piece of cake.

Wishing you well,

As Insider's Senior Lifestyle Reporter and a self-confessed fitness fanatic, Rachel Hosie is fully immersed in the wellness scene and is here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light vs. heavy weights, or don't know whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips — she regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up-to-date with the latest science-backed facts you need to know to live your happiest, healthiest life.

Have a question? Ask Rachel at [email protected] or fill out this anonymous form . All questions will be published anonymously.

Watch: From rainbow everything to cake on a stick, these are the food trends that lived and died in the 2010s

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How to avoid weight gain on holiday – and still have a great time

6 travel exercise tips for your next vacation by a physical therapist

Smiling attractive young woman doing push-ups on the beach

There are many reasons people go on holiday, but usually, they try to get away from the daily grind, relax and indulge themselves. It's almost impossible to avoid weight gain on holiday, or is it? Do your future self a favour and follow the below exercise tips to stay lean while you're away – or at least not put on any more weight.

As travel restrictions loosen worldwide, travel agents and operators are reporting a significant increase in bookings, with travel expected to reach pre-pandemic levels soon. As many move away from a more sedentary lifestyle they may have become accustomed to over the past two years and return to their regular routines, fitness is as important as ever.

Here are some tips from Hila Glick, VP of Physical Therapy & Patient Experience at Virtual Physical Therapy Platform OneStep , about maintaining your exercise routine during your next vacation.

Even if you take some of the tips on board, remember you are on holiday – so don't be too hard on yourself. If you are used to exercising regularly, a vacation is an excellent time to introduce some changes, including your exercise regimen. There are some great ways to do so even during your holiday that don't require special equipment or planning, as explained by Hila below.

1. Walk more

"Brisk walks are wonderful for your health", Hila suggests, "They reduce stress and tension, improve muscle endurance, help you lose or maintain weight and walking while travelling has the added benefit of allowing you to see and experience a new surrounding – be it a city or nature."

She suggests packing and wearing comfortable shoes for walking. Hila's pro travel trip: if you have a backpack, wear both shoulder straps to avoid shoulder and neck pain.

No need to run – walking up steps are equally as good keeping your fitness in check when on holiday

2. Use the stairs

"The hotel elevator may seem enticing but try to use the stairs any time you have a chance", hila says, "Walking up steps uses different muscles from walking on the street, and you should be able to feel those muscles working, and your heart will enjoy a different type of aerobic exercise."

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Not to mention, stair workouts use the biggest muscle in your body, the gluteus maximus – a.k.a. your bum muscles – so working it will burn loads of calories. Instant weight loss results!

3. Visit the hotel gym

If you stay at a hotel, they probably have a gym for you to use. Go and visit, won't you?

"If you use the gym back at home, try switching things up with different equipment or exercises", Hila recommends, "Starting your day at the gym will give you more energy, focus and optimism for the rest of your day."

If this is your first time at the gym, remember to go safe: "Usually, there is no instructor, and the equipment can be confusing. Start with something easy like the treadmill and some free weights", Hila adds.

As long as you have access to a fitness app on your phone or watch, you can work out easily, even on holiday

4. Short routines

You may have a jam-packed itinerary of site-seeing and activities, so look for a short exercise and stretching routine on your phone or TV.

"Fitness or physical therapy apps with personal instructors or physicians can also be utilised to personalise your workouts and adjust them to your travelling schedule," Hila says, "In any case, it is best to keep your workouts short and consistent. You can start your day with some strength exercises and end it with stretches, or vice versa. Ten minutes a day will do the job."

5. Try local fitness classes

"If classes are what you are looking for, finding a class you like – be it Yoga, Pilates or Boot Camp – is a fun way to meet new locals and experience something you and your body may or may not be familiar with", Hila suggests, "Some hotels have classes for guests, but if not, many classes have flexible drop-in policies. If you are travelling to a seaside location, a class on the waterfront is always soothing and energising."

Person walking away fro a car holding a backpack

Walking on holiday will make you look as cool as the gentleman on this picture

6. Don’t sit around for too long

One final holiday fitness tip from Hila: "If your trip includes time waiting at an airport, make sure you walk while waiting for your flight instead of sitting at the gate. Get creative with other workouts like rolling your suitcase with alternating hands or curling a water bottle."

"If you plan to spend long periods sitting in a car or a plane, plan periodic breaks for some stretching and short walks, either at a rest stop or in the aisles", she says.

It is important to keep your body active, but it's also important to enjoy your vacation. These are just a few ways to utilize downtime when travelling to keep yourself moving without using up precious luggage space or too much of your vacation time.

Matt Kollat is a journalist and content creator who works for T3.com and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well , and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews ) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.

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How to avoid weight gain during frequent travel

Whether it's for work or pleasure, erratic travel may affect your health negatively and also lead to weight gain. Here are tips for how to stay healthy and beat jet lag too

Are you a frequent flyer who collects airline points and piles on weight during your travel? In this current day and age, we travel for work, we travel for pleasure, we travel to meet family, we travel to take time off…the list goes on. Whether or not you are a travel enthusiast, the impact of travel on your body is the same. It is often also an excuse for most people to avoid making a lifestyle change. Indeed, travel is cited as a major obstacle by many who want to lose weight.

The key reasons why we tend to put on weight while travelling are: disruption of the Circadian rhythm, imbalance of our gut bacteria and of course, unplanned meals and junk food.

Circadian clock

Circadian clock or circadian rhythm is more often called our “body clock.” This internal clock, which is present in almost all living organisms, is responsible for regulating sleep and wake cycles, hunger and satiety, hormone balance, and behaviour. It is driven by a master clock located in our brain which is connected to other “peripheral” clocks located in different organs like the liver, the gut and so on. This master clock runs on a 24-hour schedule by receiving cues from our environment, such as light, darkness and food.

Gut bacteria

Gut bacteria are the trillions of bacteria that reside in our intestine/gut. They have their own clock which sends signals to the master clock in the brain. These bacteria play a critical role in our metabolism, mood, health of our brain and heart and how our body absorbs nutrients from food.

When the gut bacteria and our circadian clock are not in sync, our health starts spiralling downward. Travel, even if it’s domestic travel and does not involve different time zones, could send our body rhythm out of balance.

Three things that affect gut bacteria

What we eat
When we eat
Our sleep-wake cycle

Apart from this, the geographical location also makes a difference, though studies in this area are at early stages.

The reason why we feel tired and sluggish at the end of a road or rail trip [even if we just read or slept during the travel] is because we spend our time doing something that is out of our normal pattern. This also disrupts the body clock and gut bacteria.

The travel fatigue that we feel after a long day of travel within the same timezone should go away with one night of sound sleep, hydration, nourishing food and a warm shower. The recovery is not so smooth and quick if you are travelling international or across more than two time zones and that’s what we call a jetlag. Jetlag doesn’t go away with one night’s sleep and hydration because the circadian clock is not synchronised with the location and external environment.

It takes time to realign our biological clock . Our body needs approximately 2/3 rd the number of days as the time zones we have crossed to adjust itself.

Tips to avoid weight gain during travel

Whether it’s a fun domestic trip or an international trip for work, if we plan the travel carefully, we can avoid putting on weight, feeling bloated or having water retention at the end of the travel. Some of the things that we could do are:

Carry your own food. This ensures that you are in better control of what you eat [and what you don’t end up eating]. People tend to give in to temptation when they are hungry and don’t have much choice
Avoid alcohol, packaged juices, refined foods and desserts during the journey. Travel by itself is dehydrating, especially flight travel. Sugar , alcohol and juices [which are a concentrated source of sugar with almost no fibre] will only worsen it
Avoid refined, fried, salty and ultra processed food
Carry fruits, nuts, cooked rice, beans, nut balls, sandwiches etc. These will make it through most security systems and are less messy to pack and carry
Keep sipping water through the journey. This will keep you hydrated
Move around more, walk as much as you can
Use ginger to your fatigue rescue. Have ginger tea, or dry sweetened ginger or ginger chews once you reach the destination to help you get rid of bloating and get back your appetite and digestion.

How to adjust your body clock quickly after travel

Use light and dark to set your biological clock. If it’s morning when you reach your destination, get exposed to sunlight often through the day and that will keep you awake too. If you reach your destination at nighttime, reduce the lighting indoors and any light emitting devices [including phones, tablets and TV]
Change your meal and sleeptime according to the destination timezone from the moment you start your travel, through the journey
If it’s nighttime at your destination and you are not sleepy, have a glass of warm milk with a pinch of turmeric powder and nutmeg powder. That will help you fall asleep and improve your immunity that’s disturbed by the travel
Workout first thing in the morning once you reach your destination. A few rounds of suryanamaskar or a light jog or run in the fresh crisp morning air for 20-25 minutes is enough to awaken your senses and make you feel fresh and ready for the day.

With the current lifestyle it is not possible to avoid travel. Following these tips will help you enjoy the travel and reduce the impact of travel on your waistline, mood and overall health.

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10 Simple Tips To Stop Weight Gain While Traveling…

The hardest part of travel: staying remotely fit…

When you’re at home, it’s easy to find yourself in a good, healthy routine. Traveling, not so much. From sleepless nights to “chicken or fish” on the plane, there are health challenges everywhere. And that’s not even getting started on the whole celebrating, partying or enjoying the most of the unique foods and delicious beverages many of us specifically seek out abroad. There’s nothing wrong with going somewhere just for the food. Hello, Spanish Jamon Iberico – we love you. Every person and every body is different, but these tips give you the best shot to maintain your fitness while enjoying the delights of the world…

Eat On Local Time

Trying to eat on or closer to local destination time, even before you leave the country you’re presently in can help ease your metabolism into a natural pattern which reduces jet lag. That’s a scientific fact. What this means is: think about what time it is where you are going, and try to aim to slowly bring your meal schedule closer to theirs, than yours at home. It will also stop you from waking up in the middle of the night thinking it’s breakfast time and heading out to eat anything you can find.

Take Your Own Snacks

As everyone knows, plane food is not usually the most delicious or more importantly, nutritious. Take your own food with you on the plane, to eat when and how you want and hopefully enjoy a little more flavor too. Non liquid food is a-ok to pass through airport security scanners. Healthy snacks are also a great way to pass time without giving into empty calories like Biscoff. Just be sure you’re complying with local customs laws wherever you go. Trying to bring a banana into New Zealand could cost you $500, even if it was given to you on the plane!

Rent An Apartment Style Accommodation

Having kitchen facilities and being able to cook offers so many better options when it comes to eating quality foods while away. Whether it’s an easy breakfast or a quick lunch, finding a local supermarket and making at least one of your own meals from scratch per day can save money and prevent overeating. Before renting via Airbnb, Sweet Inn, Oasis or another great apartment style service, inquire about local markets, groceries or places to pick up quality foods. It’s nice to balance dining out with simple and fresh home prepared foods.

Avoid Airplane Food

If you’re a fan of airplane food, we would genuinely like to know why. Yes “it’s free” at the moment, but it’s really not when you actually think about it. Because your taste buds are numbed at 33,000 feet, extra sodium, salts, sugar and modifiers are added to most airline food to give you at least some resemblance of taste, which make them some of the most unhealthy meals in the world. Even the best of the best up in the skies just can’t compare to a good meal on the ground, though Virgin Atlantic’s latest partnership does seem to be trying…

Use Apps For In Room Workouts

A hotel gym is almost always the best, but if you forgot your gear, don’t want to face the world or just want a quick hit of quality exercise, apps are your friend. There are many excellent workout apps out there, but 7 Minutes Workout and 12 Minute Athlete are great tools, some of which are even free. With few exceptions , a hotel room floor offers more than enough space to master these workouts and you don’t need equipment, or even shoes really! Or even…

Take A Water Bottle

The sheer act of bringing a reusable water bottle reminds you to stay hydrated and hydration really is the key to solving so many problems when you travel. Take a reusable water bottle with you and fill it up before flying and just be sure to empty before going through security. Keep it with you day to day to stay hydrated, and if you drink enough you won’t feel as hungry come meal time, which has obvious benefits in keeping your eating habits safely under control.

Find Local Workout Classes

Standard gym memberships are boring. What’s far more interesting are the outfits which let you bring your membership with you via worldwide branches, or can recommend reciprocal gyms which you can access in many cities around the world. Even if you’re in a place without reciprocal gym access, ask a concierge if they can connect you with a walkable bootcamp, pilates, spin or whatever type of class you enjoy. Many hotels have partnerships which allow you to take a trial class for free. Some, such as the W Barcelona even bring the workout class to the hotel once a week. Don’t forget almost every brand has fitness partnerships in place.

Find A Local Supermarket

Once you know where you’re staying, use Google or whatever mapping service you prefer to find the nearest supermarket or food stalls. Even if you don’t have a kitchen, stocking up some fresh fruit or healthy snacks while dodging mini bar prices can save you a fortune and keep you full on good things. Not only that, if you go the local market route, you’ll see more of the destination and that’s always a good thing.

Everything In Moderation

You’ve heard it, you know it, and you may have even tried to disprove it, but it’s frustratingly logical. Travel especially leads to exciting new places, nights out, indulging in new cuisines and an urge to try well… everything. There’s nothing wrong with any of that, but don’t overdo it. Try anything you want in moderation and be conscious as to how much is going in your body. Unless of course it’s your first time flying up front, then go crazy – just not strapped to the chair crazy.

Don’t Skip Meals

Eating regular meals is seriously important. People tend to skip breakfast via brutal jet lag, but that’s the meal which fuels your body for the day ahead and creates energy to push on as you begin to fatigue. Plus, if you skip it, you’ll likely end up over compensating later on. If you’re struggling with jet lag and really not feeling hungry, try light foods, berries and small portions more often throughout the day. Constant snacking on good foods is good.

Featured image courtesy of Virgin Atlantic.

Gilbert Ott

Gilbert Ott is an ever curious traveler and one of the world's leading travel experts. His adventures take him all over the globe, often spanning over 200,000 miles a year and his travel exploits are regularly... More by Gilbert Ott

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I found this post funny since I normally lose weight when I travel. Whenever I visit a new city, I prefer to walk everywhere and that alone burns a lot of calories.

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How To Shed Those Extra Pounds Before or After Your Vacation

Breeze Leonard

Where’s my passport? Am I going to make my flight connection? Is there a gas station ahead? These are legit vacation worries. Fretting about vacation weight gain doesn’t need to be one of them.

No one wants to return home from vacation with a tan and ten extra pounds. But it happens. Goodbye salads and smoothies! Bring on the buffet and daily daiquiris!

Whether you’re getting ready to leave on a trip and wondering how you can keep the diet damage to a minimum…

Or you’ve just returned and realize you’re going to have to wear elastic waist pants to the office on Monday…

Here are 10 weight loss tips — including a couple that might surprise you — that can help get you started on a weight loss journey. It’s all about making a few small changes that together can make a big difference.

Whatever your weight loss goals, we’re here to help!

10 Ways to Overcome Vacation Weight Gain

When it comes to achieving your weight loss goals, you have to start somewhere. Our time is limited and we need realistic advice to be successful in our weight loss journey. You might not be in a position to hire a nutritionist, registered dietitian or a personal trainer and that’s OK because you’ve got what it takes to do it on your own!

Each of these tips is a simple lifestyle change or recommendation to help you shed a few pounds. It’s all about making a few small changes that together can make a big difference.

1. Avoid Unhealthy Carbs

It’s true that not all carbs are created equal. Start by cutting the unhealthy carbs you consume each day. This will jump-start your weight loss journey because it will help you avoid water retention and, even better, it can reduce your appetite.

Unhealthy carbs are those with processed sugars, such as white bread, white rice and sugar-sweetened beverages. Carbs can be broken down into two groups “refined” and “whole” carbs; you want to avoid the “refined” carbs. Find out more about which carbs to cut here .

2. Control Those Portions

Most of the time, our eating habits play the largest role in our weight gain. When you start monitoring your portion sizes, you’ll notice a difference in the number of calories you’re consuming. This doesn’t mean that you can never eat ice cream again, it just means that if you choose to splurge, do so with healthy limits.

Portion control will help you to avoid overeating and will create a healthy balance for mealtimes. If you need assistance, try starting with a portion control plate. These are great for training us to put the right amount of each food group on our plate at mealtime. Portion control is the easiest of all the tips listed here for me. Honestly, it’s easier for me to put a portion limit on myself than to force myself into a diet that limits me completely.

a women exercising to lose vacation weight gain

3. Start an Exercise Routine

First of all, an exercise routine will be different for everyone. It’s important to start a routine that is easy for you to maintain. If you make it a goal to do an hour-long at-home workout video each day and it becomes something you dread doing, then you’re more likely to give up. Perhaps what’s best for you is to start with the goal of walking 1 mile each day or running for 30 minutes on the treadmill. Whatever your goal, make sure it’s something you can stick with. The objective is to do some type of exercise EVERY DAY.

It’s also important to find a routine that can be done at your home. I have a gym membership, but I’m not able to use it as frequently as I’d like. If the kids get sick or something comes up, I’m the one who has to shift my schedule to accommodate those things and exercising at the gym is one of the first things to go. This means that I need to have an exercise routine that I can carry out at home.

Having the right exercise gear can make it easier and more fun to work out at home. Here is the at-home work out gear I use:

Exercise Mat
Resistance Loop Exercise Bands
All-Purpose Dumbbell Set
Exercise Sliders

Read More: 13 Easy Ways to Stay Fit on Vacation

4. Drink More Water

I know this tip comes as no surprise to you. It’s worth adding to this list because it’s been said that 75% of people don’t drink enough water. Why is it good for weight loss? For three reasons:

It helps boost your metabolism.
It helps suppress your appetite.
It cleanses your body.

Try one of these motivational water bottles to track your water consumption each day. This is a great healthy habit to continue even after your vacation.

Water glass being filled up, drinking more water is a top for losing the vacation weight gain

5. Ensure You Get the Right Nutrients

Losing weight can mean limiting caloric intake. To ensure you’re getting enough of the right nutrients each day, try using a nutritional supplement. If you’re maintaining a good workout routine, a nutritional supplement can also enhance your athletic performance.

6. Go Ahead and Snack!

Snacking isn’t necessarily a bad thing. It all depends on the snacks you choose. If I’m watching TV or working in my office, I’ll find myself frequently visiting my pantry on the hunt for a snack. It’s important for us to acknowledge that we’re going to feel “snacky” and we need to be prepared with healthy snack options. Here are some of our healthy snack favorites:

Hummus and Veggies
Hard-boiled Eggs
Apples and Almond Butter
Avocado on Sprouted Bread
Greek Yogurt

7. Remember the Probiotics

Probiotics help to balance the bacteria in your gut and it’s important to have a healthy gut when you’re trying to lose weight. While this tip alone may not promote weight loss, we think a combination of this suggestion and some of the others on this list will make a difference.

When shopping for probiotics look for one with at least a billion CFU (colony-forming units) like this one . Even my kids take a daily probiotic; it’s a healthy habit for the whole family to start.

SheBuysTravel Tip: These tips will also assist with any holiday weight gain that you may experience.

8. Take a Nap

You read that right. You need to sleep more. We know that you know you need more sleep, but did you know that lack of sleep contributes to weight gain and actually increases your appetite?

When you are well rested, you have more energy to exercise; it’s harder to stay physically active when you’re tired. Click here to learn more about how poor sleep dramatically alters the way your body responds to food.

9. Ask for Support

This is such an important tip. One that shouldn’t be dismissed. We all need support.

You need that friend or family member you can text when you’re about to consume an entire bag of Cheetos because it’s been one of those days with the kids.
You need to ask your mate for support so that when you’re getting meals-to-go, they can help pick places that have healthier meal options.
Ask the family to go on walks with you or have the kids join in and exercise with you.

Make these healthy lifestyle changes a family affair if possible. Don’t forget that we’re here for you too. Use the hashtag #SheBuysTravel on Instagram and we’ll support your weight loss journey!

10. Diet Less

Diets are hard. Most of my mom friends have complained that a diet is just too much work for them with everything else they need to do. That’s why it’s important to focus on making healthy changes first.

See if you can reach your goals by drinking more water, cutting out unhealthy carbs and sticking to an easy exercise routine. Those efforts will likely last longer than a strict diet.

I’ve never been successful at losing weight by following a strict diet, but I’ve always been successful at losing weight when I focus on a healthy lifestyle.

Read More: How To Exercise in the Car on a Road Trip

8 Ways To Stay Healthy And Prevent Weight Gain While Traveling

December 30, 2021

When you’re on vacation or traveling for work, it’s hard not to let loose and indulge in everything that the destination has to offer. But when you get back home, all those indulgences will catch up with you – especially if you didn’t take care of yourself while away. You might feel tired or sluggish because of jetlag or just from being out in the sun too long. Or maybe your clothes are feeling a little tight around the waistline because of all that delicious food and drink. Either way, it’s never fun coming home afterwards and facing the consequences of your actions. Here are some tips that will help you stay healthy during your travels!

1: Meal Kit Boxes

It’s great to explore a new place and try all the different foods that you can. But sometimes, it’s difficult to find healthy or nutritious foods that are easy to make or prepare. Meal kit boxes help with this because they give you everything that you need for a complete meal in one box! These pre-prepared meals have been carefully selected, prepared and packaged to make them ultra-convenient. You can find meal kit boxes for almost any cuisine or theme – it’s the best way to eat healthy when you don’t have time to choose what to cook and prepare a full meal from scratch. You can take a look at a Fresh and Easy Review to find out more about why meal kit boxes are the best. They really are a game changer that will have you cooking the tastiest meals in no time.

2: Drink Lots Of Water

Dehydration is a major problem when you’re traveling, especially when you’re in a hot and/or humid climate. The weather itself can be dehydrating, but many people let themselves get dehydrated because they don’t drink enough water or other fluids such as natural juices and herbal teas.

It’s important to stay hydrated – your body needs the extra water to keep your body temperature down and also to help with digestion. If you’re not used to drinking a lot of water, then it might be difficult for you at first. Drinking water also cleans your mouth and prevents plaque build-up. If you notice a sticky yellow film on your teeth, you should increase your fluid intake and make your teeth feel good at a dentist in Cordova by booking an appointment. Start by adding more water into your diet and drink it regularly throughout the day so that your body gets used to it. Just remember – you need extra fluid when you travel because you might be more active and in a different climate. Keep in mind that you should drink even more water when the weather is particularly hot or humid because it’s easy to become dehydrated when you’re outside for long periods of time.

3: Take Supplements For Nutrients And Electrolytes

When you’re away, it can be difficult to keep your intake of important nutrients such as vitamin C, calcium and magnesium up. These nutrients are essential for everything from maintaining healthy skin and hair to supporting brain function and good digestion.

If you can’t get enough of these nutrients through your diet or food supplements, then consider taking third-party supplements before, during and after your trip. Check out a post about multivitamin pills for more information.

4: Avoid The Main Source Of Infections

Food is often the main source of illness while you’re traveling, so be careful about what you eat or drink. It’s easier to get sick from food because it isn’t always prepared in sanitary conditions. Staying away from raw foods such as salads and uncooked fruit will reduce your risk of getting ill from food poisoning. Also avoid tap water – even if you have a filter on your faucet or bottle, there are some cultures that use unfiltered tap water to prepare their food! If you can’t avoid drinking unfiltered tap water, try to ingest only the liquid part without mixing it with other ingredients.

5: Try To Get Some Exercise

You might be sitting down for long periods of time while you’re traveling, but there’s always the option to take your mind off the food by taking some exercise . You don’t have to go to a gym or go on a strenuous run – just get out and about to explore the surroundings every chance you get! Even if it’s just going for a walk around town before dinner, getting some exercise will help keep your blood flowing and boost your mood so that you feel more energetic during the day.

6: Eat Breakfast Every Day

Another tip is to eat breakfast every day. It doesn’t matter if it’s complex carbohydrates or protein shakes – what matters is that you start your day with something substantial provides energy throughout the entire day. This will also help you avoid overeating at lunch time or picking up snacks along the way. When you’re famished, it’s so easy to eat whatever is available without thinking about whether it’s actually good for you!

7: Carry Healthy Snacks With You

Carry some healthy snacks such as nuts, fruit and granola bars with you at all times to avoid overindulging if you get hungry. This will keep your blood sugar stable so that you won’t be craving something unhealthy. Also, traveling can take a lot out of your schedule so it’s important to keep yourself energized so that you can stay active without feeling fatigued all the time.

8: Make Sure You Get Enough Sleep

Finally, make sure that you get enough sleep. Travelling can be stressful and exhausting and it’s even more difficult to relax when you’re in a new environment. It isn’t always easy to fall asleep when there are so many things going on around you, but your body needs the rest in order to reset itself.

The tips we’ve provided should help you stay healthy and prevent weight gain while traveling. The first step is to drink enough water, take supplements for nutrients and electrolytes, avoid the main source of infections (food), carry some healthy snacks with you at all times, make sure that you get enough sleep as well as eat breakfast every day.

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Carolyn Scott-Hamilton

The Healthy Voyager, aka Carolyn Scott-Hamilton, is the creator and host of The Healthy Voyager web series, site, and overall brand. An award winning healthy, special diet and green living and travel expert, holistic nutritionist, plant based vegan chef, best-selling cookbook author, media spokesperson, sought after speaker, consultant and television personality, Carolyn Scott-Hamilton is a respected figure in the world of healthy lifestyle and travel as well as special diet cooking and nutrition. The Healthy Voyager aims to help people live well, one veggie at a time!

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On Gaining Weight on the Road

09/19/2016 by Kristin Addis 41 Comments

I’ve started writing this post then stopped and tucked it away several times. I’ve thought about deleting it completely because it’s a topic that is not only super subjective, but also pretty sensitive not just for me, but for lots of people.

I write about personal stuff all the time on here but this is not just my feelings, it’s about disliking the girl I see in the mirror when she looks back at me and honestly that’s a tough one to swallow and especially to talk about at all. I know that some people will wonder why I’m complaining, and others might be struggling with the same thing. So I’m posting it for all of us, because sometimes knowing that you’re not struggling alone is the best way to move forward.

Traveling tends to make me gain weight, and though it’s been a struggle since day one, it’s a big struggle lately.

My weight tends to yo-yo. When I’m in one place, I’m laser focused on exercising and eating properly. When I’m on the move, it gets tough to stay so healthy.

When I was only finding super hearty food in Austria , Finland , and Patagonia for four months straight, it was pretty much impossible. Lucky for me those are cold places where I was wearing baggy clothing. It was hard to tell.

But then, I came back to spring in Europe and impending bikini season and my self confidence fell. It’s been a journey since then:

What I started with

I was a chubby kid when I was younger. I used to snack (and snack, and snack) all afternoon long after school. It didn’t matter that most of what was in my fridge at home was healthy, because at that volume the weight was bound to pile on.

As though some kind of “get out of obesity free” ticket came my way, I grew 6 inches in one year when I was 12 and went from a chubby kid to a really lanky and skinny teen. For the majority of my life since then I stayed active and watched my diet. It was easy back when I had a routine and even though I weighed about 130 pounds at 5’8, I wasn’t ever happy.

Back then I’d look in the mirror and see someone looking back at me who didn’t have a six-pack. I never had the exactly what I wanted. I never felt like I was fit enough. It didn’t matter how I actually looked, because I just didn’t see it. I saw everything that was wrong.

Now I look back at photos of myself from back then and I’m like, what the shit was I so worried about?

I did look good. Why didn’t I let myself enjoy it? Because I didn’t look like the girls in the magazines? My god, they don’t even look like that either without epic lighting, and editing after!

Fashion magazines are total dicks, aren’t they?

Unrealistic expectations + travel

Over the past few years, my weight has been subject to yo-yos when I have times that I’m stationary for a month or so, and times when I’m moving around constantly. I’ve never figured out how to stay fit if on the move. Even if I’m hiking, which I do all the time, it’s not enough to offset the food I’m eating. I’ve never been the type who can just look good without continuous exercise routines and hiking every two weeks while eating steak all the time will not cut it.

I tried traveling with a yoga mat for a while and committing to working out every other day, but I was staying in cheap dorms with fans in countries with 90-degree heat and humidity to match so that died out quickly. When Cebu Pacific airlines lost my yoga mat 2 months in that put the final nail in the coffin.

I googled ‘gaining weight abroad travel blog’ hoping for some solidarity and most of what I saw was blogs proclaiming that you won’t gain weight abroad. I saw 9 reasons why I’d lose weight (um, no), how losing weight was a perk of long-term traveling (nope!), and how someone else lost 25 pounds.

What I was reading made me feel like a fat failure, except for a brave one by Alex in Wanderland , thanks girl.

Maybe that’s the case if you didn’t work out a bunch at home and eat kale smoothies for lunch but that’s what I did back when I was a full-time Californian. I really had to work for it. When I was in the rural parts of Argentina and Chile, by comparison, I could only find empanadas, steak, sandwiches made with cheese and white bread, ice cream, fries, and hardly any vegetables.

For someone who is on the road almost all the time and in really small and rural towns, you often simply have to take what you can get.

Reaching my heaviest weight and making changes

It hit me when the jeans that were always too big for me were suddenly a struggle to zip up. I found myself getting depressed about it constantly. I didn’t want to look in the mirror and almost every time I saw a photo of myself, I hated the way it looked.

What do people think when they see me? Do they think I’m overweight? Will my friends at home notice? They all still look so good. Will I look like the whale of the group now?

Then I realized that if I didn’t change the way I saw myself I might not bounce back. I needed to confidently start working out and eating healthier. I had to get that self-love back and be my own cheerleader.

I also came to realize that pretty much everyone has issues with this. I don’t know anyone who looks in the mirror and really thinks perfection is staring back at them. There’s always some kind of struggle. Five more pounds, a more defined core, a smaller nose, the list goes on.

The most important thing is to love the positive things, and work on what is within my control, and that’s my own health and well-being. I want to be strong. I want to be healthy, and I want to be appreciative of what I do have instead of focusing on what I don’t have. I might not be exactly where I want to be right at this moment, but I’m on my way. About half-way, to be exact, after reuniting with vegetables and Pilates again.

Have you ever felt this way, too?

About Kristin Addis

Kristin Addis is the founder and CEO of Be My Travel Muse, a resource for female travelers all around the world since 2012. She's traveled solo to over 65 countries and has brought over 150 women on her all-female adventure tours from Botswana to the Alaskan tundra.

13 Common Causes Of Sudden, Unexplained Weight Gain, According To Doctors

Are you also totally exhausted?

preview for Your Questions About the Whole30 Diet, Answered

In some cases, there may be a connection between your weight gain and insulin. “Weight gain around the waistline in adults—outside of pregnancy—is often a sign of insulin resistance or insulin hypersecretion,” says Naomi Parrella, MD, a family physician and obesity medicine specialist at Rush University Medical Group. Although it’s less common, Parrella adds that weight gain may also be a sign of excess cortisol, a condition like Cushing’s syndrome, or in more serious cases, an illness like ovarian cancer.

If a few extra pounds are starting to impact your mental health or way of life, it may be time to consider an appointment with your dietitian or doctor—especially if you're noticing joint pain in the hips and knees, reduced daily activities and movement because of pain, or a worsening mood.

Before you decide to book a visit to your doctor’s office, keep a log of everything you eat as well as your exercise habits (including activity outside of your workouts) for at least a few days if not a week or two, says Melina Jampolis, MD, an internist based in Los Angeles. Perhaps you are eating more calories throughout the day or you’re sitting at your desk more often than usual due to a heavier workload. Even a busy schedule involving being away from home with lots of travel can impact unexplained weight gain.

As for a general benchmark, Dr. Parrella says it is common to see a weight increase of one to two pounds per year from the age of 20 to 65. However, if your weight gain is greater than that and you can't seem to pinpoint the underlying reason, here are some potential conditions that may be at play.

Meet the experts: Naomi Parrella, MD, is a family physician and obesity medicine specialist at Rush University Medical Group. She is also the medical director for Rush University’s Center for Weight Loss and Lifestyle Medicine. Melina Jampolis , MD, is an internist based in Los Angeles and the host of the Practically Healthy podcast. Rocío Salas-Whalen , MD, is an endocrinologist at the Medical Offices of Manhattan.

1. You have hypothyroidism.

When a young woman walks into a doc’s office with unexplained weight gain, the thyroid is the first place most physicians will investigate, says Dr. Jampolis. And for good reason: A whopping one in eight women will develop a thyroid disorder in her life, according to the American Thyroid Association .

That butterfly-shaped gland in the neck is responsible for secreting a hormone that regulates your metabolism, and if you’ve got an underactive thyroid (called hypothyroidism), your metabolism may slow down, triggering weight gain.

Women with hypothyroidism may also suffer from low energy levels or fatigue , dry skin, hair loss, muscle cramps, or constipation , says Dr. Jampolis. Notice any of these signs and you should book a chat with your doc, who can check on your thyroid with a simple blood test if necessary.

2. You have polycystic ovary syndrome.

Research shows that as many as one in five women have polycystic ovary syndrome (PCOS), an endocrine disorder that throws off the balance of reproductive hormones estrogen and testosterone and can trigger a number of unpleasant symptoms like wacky periods , facial hair growth, and migraines .

PCOS can also muck up the way your body uses insulin (the hormone that helps turn sugars and starches into energy), which means (womp, womp) unexplained weight gain around the mid-section is common, says Dr. Jampolis.

If your menstrual cycles are off, a gyno will likely take a peek at your hormones to diagnose this one.

3. You are dealing with depression or anxiety .

When you're stressed, you're thrown into fight-or-flight mode and get a surge of adrenaline, along with a heavy dose of the hormone cortisol, which is supposed to help you restore energy reserves and store fat. Because, hello, you just sprinted three miles from a tiger (okay, dramatic example)—you're starving.

The problem? Lots of us get chronically stressed sitting at our desk all day or just living a crazed life, says Dr. Jampolis. When your cortisol levels stay elevated for a prolonged period, then your body continues storing fat, which can lead to weight gain.

If you’ve persistently felt down in the dumps or anxious, have trouble sleeping, feel fatigued, or you’ve lost interest in the stuff that used to make you tick, talk with an MD or mental health pro who can make suggestions for getting back on track if stress seems to be the culprit behind your sudden weight gain.

4. You're not sleeping well or enough.

There’s nothing like a busted night of sleep to make a girl crave sugar and fat (anything to survive at work the next day, right?). That's because missed shuteye does a number on your hunger hormones and metabolism: Sleeping too little raises ghrelin, the hormone that signals it’s time to eat, while lowering your levels of leptin, the hormone that conveys the “I’m full” feeling, says Dr. Jampolis. The result: a totally unsatisfying chow-fest the next day.

Putting off sleep to watch just one more episode? That hour could be contributing to sudden weight gain. People who slept just one hour more per week lost more fat than those who slept an hour less, a 2018 study in the journal Sleep found. The people who slept less lost less—even though everyone in the study ate the same number of calories, proportionate to their weight at the start of the study.

5. You have small intestinal bacterial overgrowth (SIBO).

The gut relies on good bacteria to function well ( probiotics , anyone?), but there’s also bad bacteria chilling in your digestive tract. When that balance of good to bad gets thrown off, small intestinal bacterial overgrowth (SIBO, for short) can take place, triggering extra gas in your GI tract along with bloating, abdominal pain , diarrhea, and—you guessed it—sudden weight gain.

Docs aren’t entirely sure how SIBO may trigger those extra pounds, says Dr. Jampolis, but treatment for SIBO typically includes antibiotics to treat the bacterial overgrowth, according to the U.S. National Library of Medicine . Making changes to your diet can also help.

6. You're going through perimenopause.

The transition period to menopause (a.k.a. perimenopause, which can start in women as early as their mid-30s, but usually starts in your 40s) triggers hormones like estrogen to rise and fall unevenly, which can cue weight gain in some women, says Dr. Jampolis. Other signs of perimenopause include irregular periods, hot flashes, mood swings, and a change in your libido—symptoms your doc can usually suss out with her eyes closed.

Compound perimenopause with the other inevitable body changes that happen with age (like a loss of muscle mass and increase in body fat), and it may feel like the scale’s tipping fast. Talk to your doctor to manage "the change" in stride.

7. You're taking certain medications.

There's a laundry list of both prescription and over-the-counter meds that can trigger sudden weight gain or water retention that shows up on the scale as extra pounds. “Antidepressants—most commonly the selective-serotonin reuptake inhibitors (SSRIs) such as Paxil, Lexapro, and Prozac—may affect the appetite center in the brain,” says Rocío Salas-Whalen , MD, an endocrinologist at the Medical Offices of Manhattan .

Meanwhile, beta-blockers (meds that reduce blood pressure) can slow your metabolism, and certain steroids (like prednisone—an anti-inflammatory that causes water retention and an increase appetite) can add on pounds. Even OTC antihistamines like Benadryl, which can disrupt an enzyme in the brain that helps regulate food consumption, can trigger noticeable weight gain, says Dr. Salas-Whalen.

A word to the wise: Don’t stop taking any pills cold-turkey—chat with your doctor, who may be able to find a more waist-friendly substitute.

8. You have Cushing's disease.

A super-rare condition called Cushing’s disease (only 10 to 15 people per million are affected, but 70 percent of those diagnosed are women) causes excess cortisol production and can trigger excessive weight gain just around the abdominal area (the legs and arms usually stay lean) and the back of the neck, says Reshmi Srinath , MD, an assistant professor of diabetes, endocrinology, and bone disease at the Icahn School of Medicine at Mount Sinai.

It can sometimes be caused by certain medications like steroids used to treat asthma and autoimmune disorders.

“Cushing’s typically presents with significantly low energy and complications like diabetes, high blood pressure, and high cholesterol. But the telltale sign is very large, red stretch marks on their belly,” she says. If this sounds eerily familiar, talk to your doctor ASAP.

Cushing’s disease can be managed with medication, radiation, or surgery, adds Dr. Parrella. You'll also want to tamp down your stress levels, which means taking really good care of yourself and finding ways to recharge on a regular basis.

9. You're dehydrated.

There’s a reason behind the bloat, and it may have just as much to do with the water you forgot to drink as the food that you ate.

Most of us aren’t drinking nearly enough water, says Kristen Neilan , RD, of University of Florida Health. That’s because many of us mistake the feeling of thirst for the feeling of hunger. “Confusion, tiredness, and lightheadedness are all signs of even mild dehydration,” she says. Sounds a lot like how we feel when we’re hankering for a snack.

Mixed signals aren’t the only only possible culprits behind your unexplained weight gain. “Adequate hydration increases mitochondrial function—what that basically means is that it increases your metabolism,” says Neilan. Without enough water, your cells can’t do their thing (namely, convert your food into energy) quickly and efficiently.

Make sure to drink plenty of water, especially at higher altitudes (like air travel), on hot days, with fevers and infections, or with extra physical exertion. Choose options with the least amount of sugar—coconut water, clear broth, and of course pure H2O are all fair game.

If your pee looks darker than usual or you're not using the bathroom as often, that's a sign to begin drinking more fluids, notes Dr. Parrella. Other warning signs include fatigue, muscle cramps, and lightheadedness when standing up.

10. You have ovarian cancer.

In rare cases, an expanding belly is the result of an ovarian tumor and the fluid buildup associated with it, says Sanaz Memarzadeh , MD, PhD, a gynecologic cancer surgeon at UCLA Health. “Patients come in with abdominal bloating, and their usual pants are not fitting,” she says. “Sometimes the tumor is so large it can cause distention of the abdomen."

Women are more likely to be diagnosed with ovarian cancer after menopause. But it’s important for women at every age to look out for this symptom, as well as feeling full too quickly, pain in the lower stomach area, and extra pressure on the bladder. See your doc if the bloating persists, especially if your family has a history of ovarian cancer.

11. You quit smoking.

Smoking can often act as an appetite suppressant, so when you quit, the cravings can hit you hard. Smoking can lead to a rise in dopamine, the neurotransmitter responsible for instant pleasure, says Pouya Shafipour, MD, a weight-loss specialist at Paloma Health . It's the same kind of pleasure you get when you eat a sweet snack, like ice cream.

Quitting smoking causes that dopamine level drop, but your craving for it still remains, and this craving for a dopamine hit can sometimes lead you to eat something satisfying, and more than usual. "When one quits smoking, the body still has cravings for dopamine and often people get this craving from excess intake of refined sugar and starch (i.e., candy and other starchy snacks) and gain weight," says Dr. Shafipour.

To counteract the lower levels of dopamine once you quit smoking, it's important to engage in other behaviors, like exercise or meditation , that help release feel-good endorphins and also provide a nice distraction and healthy new habit.

12. You have diabetes.

Type 1 and type 2 diabetes both require insulin management in order to keep blood sugar levels regulated. In people with type 1, the pancreas essentially isn't producing enough insulin, so those that have it need to regularly insert themselves with the hormone. Insulin allows the body to absorb glucose (or sugar) and use it for energy.

Generally, Type 2 diabetes is associated with insulin resistance from a poor diet, a sedentary lifestyle, and unhealthy eating behaviors. That can usually contribute to weight gain in itself, explains Dr. Shafipour. Type 2 diabetics have a higher baseline insulin level which by itself causes more weight gain, typically around the belly," he says.

But an increase in insulin from external hormone treatments can also lead to weight gain. Insulin lets glucose into your blood cells so that it can be stored for energy, but if you're eating more calories than your body needs, your cells will take what they need leaving the remaining glucose to be stored as fat.

To counteract the weight gain, it's important to closely monitor your diet and avoid eating too much fast food or foods high in refined sugar, Dr. Shafipour says.

13. You have other types of cancers.

Most cancers in their early stages will result in weight loss instead of weight gain—unless it's a cancer that causes the release of cortisol, like a tumor in the adrenal gland.

However, as cancer progresses, it can cause weight gain. "This weight gain can be due to growth of the size of the tumor itself or [if it spreads] to other organs like the liver, which can cause fluid buildup in the stomach or the stomach cavity," says Dr. Shafipour.

But don't be too alarmed, as this is usually a worst-case scenario. Most cancers will cause other symptoms that may cause you to see a doctor while it's still in an early stage.

When should I see a doctor for unexplained weight gain?

First, you should take a look at what your lifestyle's like. If your diet is poor, it's normal to gain between a half a pound to a pound of weight a week. Your menstrual cycle can also cause your weight to fluctuate between four and five pounds depending on what stage of your cycle you are.

But when is weight gain a cause for concern? If you're gaining one to two pounds or more a week, and you don't see the numbers going down, then it might be time to see a doctor. "If one notices that they're gaining weight rapidly, one to two pounds a week, and it's not related to menstrual cycle, poor sleep, anxiety or depression, or snacking or overeating, then they should probably see their primary care physician, who will do a thorough history and physical as well as some appropriate laboratory work-up to find the causes of weight gain," says Dr. Shafipour.

A doctor can work with you to determine whether an underlying condition is contributing to your weight gain, and find appropriate remedies to help you maintain a weight that makes you feel good.

Common Questions About Unexplained Weight Gain

Here are some of the most common questions doctors get asked about unexplained weight gain, according to Dr. Parrella—and what she typically advises her patients to do.

Why am I gaining weight even though I'm eating healthy and working out?

“There are many reasons this could be happening and the only way to understand it is to systematically investigate what is going on, like a detective solving a mystery,” says Dr. Parrella. “Weight gain as an adult, outside of pregnancy, is (most of the time) about the hormone balance.”

For many people, this means examining thyroid function. “Thyroid disorders and untreated sleep apnea can cause unexplained weight gain,” she says. “A few cancers can cause unexplained weight gain, but those are less common.” The most common cause of unexplained weight gain is insulin resistance, she says, which is associated with weight gain (especially around the waistline). However, this can be treated and managed in multiple ways, and you should always consult your doc to see what’s best for you.

Some commonly used medications may also cause weight gain, but there may be alternatives that won't bring unwanted side effects. “If you are taking chronic medications, it is worth asking a pharmacist or your doctor if this applies to you,” says Dr. Parrella.

Apart from these reasons, your weight gain may be a sign to evaluate your nutrition, stress levels , physical activity, and sleep habits in detail. There may be certain behaviors (including those you believe are "healthy") that are contributing to your weight gain without you realizing it.

What is unexpected weight gain a symptom of? Could it be menopause, aging, or genetics?

Your weight can certainly be impacted by menopause, aging, genetics, and hormones like insulin, Dr. Parrella says. “How you eat, how you move, and how regularly you get rest can affect your hormones and the genes that are activated,” she explains.

But the good news is, you can help influence how these changes occur in your body, and seeing a provider can be a great first step. Dr. Parrella recommends working with a specialist who can help you uncover your body’s “signaling pattern” and learn how it may be impacting your weight gain. This ongoing process may involve ongoing investigation, self-tracking, and trying different options, she adds.

Weight gain can also be a sign that your body is experiencing chronic stress, Dr. Parella adds—especially if you’re a caregiver for a small child, someone with a chronic disability, or an aging parent, for example. “[If] your work demands interfere with your ability to relax and recharge regularly or to sleep well, you may gain weight even if your daily food intake is low,” she explains.

Can I just use medication to manage my weight, then stop meds later?

The short answer: It’s complicated. “If you use medications to lower your weight, with the medications currently available, you will likely need to stay on those medications to keep the weight down,” says Dr. Parrella. Everyone’s body is different, so always consult your doctor about starting and stopping meds, and what dosage and frequency is right for you.

You may find that medication is helpful for a while, but everyday lifestyle changes might benefit your body just as much. “If your doctor has ruled out obvious and less common medical issues like thyroid disorder or cancer, [the reason] could be the timing of when you eat, how often you eat, if you are drinking alcohol, what you are eating, medications, sleep, or chronic stress," Dr. Parrella says.

I'm barely eating, but I'm still gaining weight. Am I not getting enough calories? Should I eat breakfast?

“[Unexplained weight gain] is rarely about not eating enough calories or whether or not you eat breakfast,” says Dr. Parrella. Weight gain can occur if you’re not “eating the right nutrients, are eating the wrong nutrients for your body physiology, are not getting adequate sleep, or you have chronic stress with high cortisol,” she adds. It’s entirely possible to eat little and still have unexplained weight gain, and it can also happen if you eat or snack frequently throughout the night, she says.

The key, Dr. Parrella explains, is to eat the right nutrients for you and your body. For example, if you deal with insulin resistance, protein and fibrous vegetables can help keep your insulin at a lower level so that you can get health-promoting nutrients that allow your body to burn fat.

Rather than undereating, Dr. Parrella suggests that every 24 hours, you allow your body at least 12 continuous hours (usually overnight including your sleep hours) of not eating or drinking anything other than water, black coffee, or unsweetened tea. “It is good for your health to let your gut rest on a regular basis,” she says.

Moderating alcohol use may also help, she adds. Try eliminating alcohol for one month and seeing what happens with your weight, or alternatively, explore a sugar detox month without any sweets or sweetened beverages.

How can I stay motivated to eat less and exercise more?

You may have heard that “eating less and exercising more” is the solution for weight loss, but according to Dr. Parrella, weight gain is usually way more complicated than that.

“Motivation is not the problem for most people, and trying to eat less and exercise more is not the answer for most people,” she says. For many, weight gain is a sign of a hormonal imbalance. “Based on what you eat, how you move, how you socialize, sleep, and recharge, your hormones will vary,” she adds. “If your hormones are set up to cause you to grow, that is what you will do. If your hormones are set to burn, then you can burn fat [more easily].”

That said, if you are struggling with motivation to make lifestyle changes, consider your intentions behind wanting to manage your weight. Is it that you want to feel more energized during the day? Make it through your fun workout classes? Feel more confident taking cute selfies? Whatever your reason is, tapping into your internal motivation (and not just rushing to crash diet) can help you make sustainable, long-term changes.

Jasmine Gomez is the Commerce Editor at Women’s Health, where she cover the best product recommendations across beauty, health, lifestyle, fitness, and more. When she's not shopping for a living, she enjoys karaoke and dining out more than she cares to admit. Follow her @JazzeGomez .

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Jake Paul Has Reportedly Gained A Lot Of Weight, Which Could Be A Huge Deal For His Mike Tyson Fight

The general assumption heading into Mike Tyson and Jake Paul’s upcoming fight was that Iron Mike would go into it with a significant weight advantage. He’s historically fought at around 220 pounds, while Paul has laced up his gloves just shy of 200 pounds. Well, apparently that’s not going to be the case. Reports are now emerging that Paul has gained a significant amount of weight, and that could have a huge effect on how the fight plays out.

The weight report comes from boxing legend Sugar Shane Mosley. He recently sat down for a chat with fellow all-time great Roy Jones Jr, where the two talked about the recent Ryan Garcia and Devin Haney fight. During the conversation, the subject of Mike Tyson came up, and Mosley said he ran into Paul and was shocked by his weight gain. He said he’s all the way up to 230 pounds. Here’s a portion of his quote…

I just saw Jake yesterday, and he was 230 pounds… He said he feels as fast as he was at 185 or 190. He’s so young… He looks comfortable in the weight.

Ron Jones Jr was clearly surprised by the news and said it could have a dramatic effect on the fight, as the extra bulk should help Paul absorb some of Tyson’s power. Jones Jr faced numerous all-time greats during his career but said the hardest punches he’s ever faced were body shots he took during an exhibition with a mid-50s Tyson several years ago.

Ordinarily, size is very important for a boxing match because the fighters both need to fit into a specific weight range, but Tyson has been a heavyweight throughout his career, which means he’s fought at whatever weight he’s wanted, as have his opponents. In most of those bouts, he’s given up a lot of height; so, his strategy has always been to get in close, nullifying any reach advantage. That allows him to bob and weave and land quick punches. During his prime, it was very difficult for his opponents to keep him away because he was so solid and sturdy. Most analysts thought he’d try to get in close and essentially push Paul around and land those devastating shots from in close, but if Paul is thirty pounds heavier than anticipated, it’s going to make muscling him harder and should allow him to weather more damage.

The tradeoff to adding more weight is you’re typically not as fast. Mosley said Paul claims he’s just as fast as he was at 185 or 190. I doubt that’s true, but if he hasn’t lost much speed, bulking up could prove to be the right call. Plus, given the huge age gap between the fighters, Paul can likely afford to lose a little speed.

That age gap is the biggest reason why the upcoming superfight, which is being streamed by Netflix , is controversial. Paul is thirty years younger than Tyson and has built a reputation fighting and typically knocking out older legends . Conversely, the Hall of Famer has had some exhibitions, but he hasn’t had a real fight in decades. He’s also had a well-documented history of health problems since retirement. His defenders, however, point to his legendary pedigree as former World Heavyweight Champion, as well as how seriously he’s taking the fight , as reasons the general public shouldn’t be so quick to write him off. According to Jones and others, his fists remain as powerful as they’ve ever been, and if he’s able to land a clean shot, it could lead to the first knockout of Paul’s career.

Paul and Tyson will take place on July 20th at AT&T Stadium in Texas. It’ll be part of a much larger card that will also include Amanda Serrano and Katie Taylor in a much-discussed rematch for Undisputed Lightweight Title. You can catch the action free with a Netflix subscription.

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They got pregnant with 'Ozempic babies' and quit the drug cold turkey. Then came the side effects.

Women across the country have been bonding online over their “ Ozempic babies ” − surprise pregnancies while taking weight loss medications , despite being on birth control or having a history of fertility issues . Now, some of them say they’re experiencing intense symptoms such as extreme hunger and rapid weight gain after quitting these drugs cold turkey to protect their baby’s health.

Although hunger and weight gain are typical during pregnancy, these women say that the intensity of their symptoms is unlike that of their previous pregnancies. It’s unclear if pregnancy worsens weight loss medication withdrawal, but fertility and bariatric experts say hormonal changes associated with pregnancy could explain the fierce effects.

Drug manufacturers recommend women stop taking weight loss drugs at least two months before a planned pregnancy . When a non-pregnant person quits these medicines, doctors typically help them wean off to mitigate side effects, but women who find out they're expecting must stop immediately.

As more and more women become pregnant while taking weight loss drugs , experts recommend they talk to their doctors right away, especially if they’re taking drugs like Ozempic to treat diabetes.

When Ozempic and pregnancy symptoms collide

Amanda Brierley, 42, started taking semaglutide (the active ingredient in Ozempic) last year to treat her insulin resistance caused by polycystic ovary syndrome (PCOS). Within a month, her menstrual period returned “like clockwork” after several years of dysregulation. Then nine months later, Brierley learned she was pregnant, which was shocking news considering doctors told her she wouldn’t be able to conceive on her own following her last high risk pregnancy over two decades ago.

Medications like Ozempic, Mounjaro, WeGovy and Zepbound appear to boost fertility because the weight loss they induce corrects hormonal imbalances caused by obesity and metabolic disorders; some of them may also reduce the efficacy of birth control pills, increasing chances of pregnancy.

Brierley stopped taking semaglutide right away, per recommendations based on animal studies that found it could cause miscarriage and birth defects if taken while pregnant. A week later, she was possessed with an insatiable hunger: “I was a human garbage can. And I didn’t want sweets or anything. I wanted real food, like meats, cheese and other rich protein, which was completely different from my first pregnancy. I was like a caveman. I couldn’t stop. It was crazy.”

Brierley gained 20 pounds during her first trimester. By the time she gave birth, she had put on 65 pounds. While pregnant with her older son, Brierley gained 19 pounds total.

In comparison, most women gain anywhere between 25 and 35 pounds throughout their pregnancy, according to the National Institutes of Health. How much weight a person gains depends on their body mass index before they get pregnant, as well as certain health conditions they have that may make it more or less likely to put on weight, said Dr. Allison Rodgers , an OB-GYN and reproductive endocrinologist at Fertility Centers of Illinois.

Stopping weight loss medications is known to cause intense hunger pangs, weight gain and blood sugar swings, all of which can be mitigated by slowly weaning off the drugs with a doctor's guidance. However, Rodgers said no studies to date have analyzed how this withdrawal interferes with pregnancy symptoms, and vice versa.

“Do weight loss medications suppress some pregnancy symptoms that then return more intensely when a person gets off of them? Or does pregnancy worsen withdrawal symptoms?” Rodgers said. “It’s really hard to tease out.”

Dr. Sahar Takkouche , a bariatrician and associate professor of medicine with the Vanderbilt University Medical Center, said that quitting weight loss drugs disrupts the systems in your body responsible for blood glucose and appetite control. So it’s possible that quitting these drugs cold turkey, as opposed to weaning off of them, plus pregnancy, may be intensifying the symptoms that both experiences share.

“Pregnant women, in particular, may experience these symptoms more intensely due to hormonal changes that occur with pregnancy and blood sugar swings,” Takkouche said. "Ideally, I recommend a gradual taper off of these medications, when clinically feasible."

Deb Oliviara, 32, said she also experienced extreme hunger and weight gain after stopping Ozempic when she learned of her “surprise” pregnancy.

“In a way, it was very clear that it wasn't just from the pregnancy because I've been pregnant six times, so this is not new to me,” Oliviara said. “I understand how that normally feels, but it was an insatiable hunger that I have never felt in my life.”

She gained 20 pounds in just two months despite continuing a healthy diet and lifestyle. Oliviara said the rapid weight gain affected her mentally because of how physically uncomfortable she became. Her symptoms calmed down after about three months.

Extreme weight gain during pregnancy can be dangerous

In some scenarios, rapid weight gain during pregnancy could introduce health risks to mother and baby, Rodgers said: “You don't want to not listen to your body, but you don’t want to overconsume either.”

Developing gestational diabetes , for example, can increase risks of high blood pressure and having a large baby that needs to be delivered by cesarean section, which involves more complications like blood clots and infections, the Centers for Disease Control and Prevention says. Gestational diabetes also puts babies at higher risk of low blood sugar, developing Type 2 diabetes later in life and preterm labor.

It’s especially important for women who are taking drugs like Ozempic to treat their existing diabetes to ensure they keep their condition under control after quitting the drug when they learn they’re pregnant, Rodgers said. If blood sugar levels are too high, particularly during the first 10 weeks of pregnancy, babies face increased risks of birth defects, such as spinal cord, heart and limb abnormalities.

“Regardless of whether you just stopped Ozempic, it's important to take care of yourself while pregnant — make sure you get proper nutrition and don't have too little or too much weight gain,” Rodgers said. “And if you are diabetic, follow up with your doctor to switch to a safer medication like metformin or insulin as soon as you find out you’re pregnant.”

Gains on the Go: Your Guide to Muscle Growth While Traveling

Don't let your travel plans get in the way of your training goals. Get maximum results with minimal equipment!

If you worry about losing your hard-earned gains when you travel, it's time to stop fretting and do something about it. Start with this four-point guide to making a plan for your on-the-road fitness. Not having access to a gym or a lot of training equipment is no longer a reason to miss a workout even if you're on the road. Plus, there are crucial nutritional quick fixes that can boost your performance and keep your body's anabolic action switched on.

1. Think Minimal Equipment

Your workouts can, in fact, be completed with the use of your own body weight and either a pair of dumbbells or a single kettlebell. As counterintuitive as that may sound, some of my best workouts have taken place on the road like that. What makes this minimal training maximally effective, though, is the weight, or load, you choose. While load specificity depends on several factors, including your relative strength level and training experience with certain types of equipment, here are some general guidelines to consider.

For men: Select a kettlebell or two-dumbbell load that is equivalent to 30-40 percent of your body weight. For example, a 200-pound man would use a 60-80-pound kettlebell or a pair of dumbbells weighing 30-40 pounds each.
For women: Select a kettlebell or two-dumbbell load that is equivalent to 20-35 percent of your body weight. For example, a 125-pound woman would use a 25-45-pound kettlebell or a pair of dumbbells weighing 12.5-20 pounds each.

Select a load that you can move well and without stopping. It should be challenging but not so challenging that you break your form on any exercise. You should be able to train proficiently with this load for at least 30 seconds without stopping.

2. Be Aware of Time Efficiency

Your workouts should be effective and efficient, easily completed in less than 45 minutes, including a 5-10-minute warm-up. Whether you're vacationing or traveling for work, no one wants an inordinate dose of training time to interfere with the main purpose of the trip.

Here are three highly effective work/rest templates that will leave you feeling pushed, challenged, and unstoppable after a fast, furious training session. Use the option that best suits you and your current level of fitness.

Do repeat bouts of 30 seconds of non-stop work alternated with 10 seconds of passive rest.
Do repeat bouts of 45 seconds of non-stop work alternated with 15 seconds of passive rest.
Do repeat bouts of 60 seconds of non-stop work alternated with 20 seconds of passive rest.

I prefer to create a unique timer in my phone and mix and match the three work/rest templates above. Make sure to prepare mentally for sprint-type work so you drive your physical capacity to go all-out for the designated work interval and train yourself to recover as quickly as possible during the passive rest interval.

You will exhaust and highly challenge your immediate, ATP-CP, and glycolytic energy systems, which operate during work bouts lasting roughly 30-60 seconds, depending on your fitness level and training experience.

Here are two sample workouts that combine the three templates above. For each round:

30 seconds of work, 10 seconds of rest
45 seconds of work, 15 seconds of rest
60 seconds of work, 20 seconds of rest

The total time for each round is 3 minutes: 2.25 minutes of work and 45 seconds of rest.

Workout A : 10 Rounds = 30 minutes of total time = 22.5 minutes of work and 7.5 minutes of passive rest
Workout B : 13 Rounds = 39 minutes of total time = 29.25 of work and 9.75 minutes of passive rest

3. Focus on Intensity

Your workouts should be flat-out hard. You won't stand around much, you will sweat, and you should step outside of your comfort zone. A relatively short session means you have to train with an all-out mindset. If you examine the two sample workouts closely, you'll see that the time spent actually moving is less than 30 minutes in both cases. Based on my personal and professional experience, I believe that is a perfect amount of time for you to work extremely hard and come out of the workout feeling both challenged and accomplished.

Make it your number-one priority to lift nonstop during your work intervals. Occasionally pausing your timer is perfectly acceptable; I do it all the time, especially to hydrate, sip on my supplements, and ensure that the quality of my training session remains sky-high.

Ideally, you would never set down your weight(s) during a work interval; you want to recover as quickly as possible during your very brief rest periods and be ready to go at the very beginning of every new work interval.

4. Target Your Whole Body

Your workouts should hit the entire body with the primary muscle groups—the big, compound muscles. Emphasize multijoint exercises, and make a balanced attack by selecting exercises that work opposing muscle groups; for example, chest and back.

Training outside with dumbbells and kettlebells.

In choosing the exercises for your total-body workout, consider the following points:

Use multijoint exercises such as squats, deadlifts, lunges, Romanian deadlifts, swings, high pulls, shoulder presses, chest presses, push-ups, rows, and upright rows.
Look for balance and variety. Generally, you want to pick 6-12 different exercises, including upper-body and lower-body moves.
Also select 2-4 exercises that are not resistance based for cardio and/or active recovery, such as jumping jacks, mountain climbers, bodyweight squat jumps, split-squat jumps, sprints/high knees, planks/bridges, and ab/trunk work.
Organize your workout along a classic sequence of exercises; for example, performing multijoint exercises plus isolation exercises for each individual muscle group, alternating opposing muscle groups, and/or alternating upper-body and lower-body muscle groups.

Supplementation Is King

When I travel, convenience trumps everything. Make it easy for yourself to fuel your body properly with minimal prep time when you're on the go. No solid food and Tupperware; just one shaker bottle and two main supplements…easy breezy!

Approximately 15-30 minutes before beginning your warm-up, grab and smash a C4 ON-THE-GO for a pre-mixed pre-workout drink you can easily pack in your suitcase. I love C4 ON-THE-GO's cutting-edge, science-backed, results-proven formulation that aids energy and mental focus, in addition to priming my energy systems for a stellar workout.* It only has 8 calories, 2 grams of carbohydrates, and 0 grams of sugar, and the taste is outrageously good (my favorites are Watermelon, Cherry Limeade, and Icy Blue Razz).

In addition, research has shown that, even at rest, you can stimulate muscle protein synthesis by taking in branched-chain amino acids or a complete protein source. On the road, I recommend you remove the guesswork by having one of my favorite BCAA powders— Scivation's XTEND —on hand to sip immediately before, during, and immediately after your workout. Mix it in a shaker bottle with water or in a water bottle using a funnel.

As a convenient muscle-building quick fix, you can also drink your BCAAs between solid-food meals in order to trigger muscle protein synthesis and keep the gains pouring in!

Blazing the Road to Growth

There's no excuse to skip training when you're on the road. My best advice is to plan ahead. Write up a few different training protocols using my recommendations, pack your supplements, and bring your equipment and workout clothes. Then, find an open space—an open field, your hotel room, or even the hotel fitness center—focus your mind, and keep those gains coming!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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How to Thrive as You Age

A cheap drug may slow down aging. a study will determine if it works.

Allison Aubrey

A drug taken by millions of people to control diabetes may do more than lower blood sugar.

Research suggests metformin has anti-inflammatory effects that could help protect against common age-related diseases including heart disease, cancer, and cognitive decline.

Scientists who study the biology of aging have designed a clinical study, known as The TAME Trial, to test whether metformin can help prevent these diseases and promote a longer healthspan in healthy, older adults.

Michael Cantor, an attorney, and his wife Shari Cantor , the mayor of West Hartford, Connecticut both take metformin. "I tell all my friends about it," Michael Cantor says. "We all want to live a little longer, high-quality life if we can," he says.

Michael Cantor started on metformin about a decade ago when his weight and blood sugar were creeping up. Shari Cantor began taking metformin during the pandemic after she read that it may help protect against serious infections.

Shari and Michael Cantor both take metformin. They are both in their mid-60s and say they feel healthy and full of energy. Theresa Oberst/Michael Cantor hide caption

Shari and Michael Cantor both take metformin. They are both in their mid-60s and say they feel healthy and full of energy.

The Cantors are in their mid-60s and both say they feel healthy and have lots of energy. Both noticed improvements in their digestive systems – feeling more "regular" after they started on the drug,

Metformin costs less than a dollar a day, and depending on insurance, many people pay no out-of-pocket costs for the drug.

"I don't know if metformin increases lifespan in people, but the evidence that exists suggests that it very well might," says Steven Austad , a senior scientific advisor at the American Federation for Aging Research who studies the biology of aging.

An old drug with surprising benefits

Metformin was first used to treat diabetes in the 1950s in France. The drug is a derivative of guanidine , a compound found in Goat's Rue, an herbal medicine long used in Europe.

The FDA approved metformin for the treatment of type 2 diabetes in the U.S. in the 1990s. Since then, researchers have documented several surprises, including a reduced risk of cancer. "That was a bit of a shock," Austad says. A meta-analysis that included data from dozens of studies, found people who took metformin had a lower risk of several types of cancers , including gastrointestinal, urologic and blood cancers.

Austad also points to a British study that found a lower risk of dementia and mild cognitive decline among people with type 2 diabetes taking metformin. In addition, there's research pointing to improved cardiovascular outcomes in people who take metformin including a reduced risk of cardiovascular death .

As promising as this sounds, Austad says most of the evidence is observational, pointing only to an association between metformin and the reduced risk. The evidence stops short of proving cause and effect. Also, it's unknown if the benefits documented in people with diabetes will also reduce the risk of age-related diseases in healthy, older adults.

"That's what we need to figure out," says Steve Kritchevsky , a professor of gerontology at Wake Forest School of Medicine, who is a lead investigator for the Tame Trial.

The goal is to better understand the mechanisms and pathways by which metformin works in the body. For instance, researchers are looking at how the drug may help improve energy in the cells by stimulating autophagy, which is the process of clearing out or recycling damaged bits inside cells.

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Researchers also want to know more about how metformin can help reduce inflammation and oxidative stress, which may slow biological aging.

"When there's an excess of oxidative stress, it will damage the cell. And that accumulation of damage is essentially what aging is," Kritchevsky explains.

When the forces that are damaging cells are running faster than the forces that are repairing or replacing cells, that's aging, Kritchevsky says. And it's possible that drugs like metformin could slow this process down.

By targeting the biology of aging, the hope is to prevent or delay multiple diseases, says Dr. Nir Barzilai of Albert Einstein College of Medicine, who leads the effort to get the trial started.

The ultimate in preventative medicine

Back in 2015, Austad and a bunch of aging researchers began pushing for a clinical trial.

"A bunch of us went to the FDA to ask them to approve a trial for metformin,' Austad recalls, and the agency was receptive. "If you could help prevent multiple problems at the same time, like we think metformin may do, then that's almost the ultimate in preventative medicine," Austad says.

The aim is to enroll 3,000 people between the ages of 65 and 79 for a six-year trial. But Dr. Barzilai says it's been slow going to get it funded. "The main obstacle with funding this study is that metformin is a generic drug, so no pharmaceutical company is standing to make money," he says.

Barzilai has turned to philanthropists and foundations, and has some pledges. The National Institute on Aging, part of the National Institutes of Health, set aside about $5 million for the research, but that's not enough to pay for the study which is estimated to cost between $45 and $70 million.

The frustration over the lack of funding is that if the trial points to protective effects, millions of people could benefit. "It's something that everybody will be able to afford," Barzilai says.

Currently the FDA doesn't recognize aging as a disease to treat, but the researchers hope this would usher in a paradigm shift — from treating each age-related medical condition separately, to treating these conditions together, by targeting aging itself.

For now, metformin is only approved to treat type 2 diabetes in the U.S., but doctors can prescribe it off-label for conditions other than its approved use .

Michael and Shari Cantor's doctors were comfortable prescribing it to them, given the drug's long history of safety and the possible benefits in delaying age-related disease.

"I walk a lot, I hike, and at 65 I have a lot of energy," Michael Cantor says. I feel like the metformin helps," he says. He and Shari say they have not experienced any negative side effects.

Research shows a small percentage of people who take metformin experience GI distress that makes the drug intolerable. And, some people develop a b12 vitamin deficiency. One study found people over the age of 65 who take metformin may have a harder time building new muscle.

Millions of women are 'under-muscled.' These foods help build strength

"There's some evidence that people who exercise who are on metformin have less gain in muscle mass, says Dr. Eric Verdin , President of the Buck Institute for Research on Aging. That could be a concern for people who are under-muscled .

But Verdin says it may be possible to repurpose metformin in other ways "There are a number of companies that are exploring metformin in combination with other drugs," he says. He points to research underway to combine metformin with a drug called galantamine for the treatment of sarcopenia , which is the medical term for age-related muscle loss. Sarcopenia affects millions of older people, especially women .

The science of testing drugs to target aging is rapidly advancing, and metformin isn't the only medicine that may treat the underlying biology.

"Nobody thinks this is the be all and end all of drugs that target aging," Austad says. He says data from the clinical trial could stimulate investment by the big pharmaceutical companies in this area. "They may come up with much better drugs," he says.

Michael Cantor knows there's no guarantee with metformin. "Maybe it doesn't do what we think it does in terms of longevity, but it's certainly not going to do me any harm," he says.

Cantor's father had his first heart attack at 51. He says he wants to do all he can to prevent disease and live a healthy life, and he thinks Metformin is one tool that may help.

For now, Dr. Barzilai says the metformin clinical trial can get underway when the money comes in.

7 habits to live a healthier life, inspired by the world's longest-lived communities

This story was edited by Jane Greenhalgh

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Victoria Monét Gets Candid About Her Weight Gain: 'PCOS Has Me Really Messed Up'

“I usually am so critical and frustrated by it... but optimistically at least now there’s two moons on the stage,” she joked, while sharing a photo of her recent Coachella performance

Presley Ann/Getty Images for Armani Beauty

Victoria Monét is getting candid about her body as she deals with polycystic ovary syndrome (PCOS).

The “On My Mama” singer, 34, posted a photo of herself performing onstage during Coachella on her Instagram Stories on Tuesday, April 23, and shared what she thought about the changes to her body since being diagnosed with the chronic hormonal condition.

In the photo, Monét could be seen with her back toward the camera as she posed on stage in front of an image of the moon and night sky behind her.

“Welp.. I gained a lot of weight and it went a lot of places lol face, arms, tummy and most effectively… datassss,” she captioned the photo, while describing the areas of her body where she saw changes.

“I usually am so critical and frustrated by it because PCOS has me really messed up, but optimistically at least now there’s two moons on the stage,” she jokingly added alongside a crying face emoji.

According to John Hopkins Medicine , PCOS occurs when a woman produces an “abnormal amount of androgens” — or male sex hormones — which can then cause missed periods or irregular periods. With PCOS, cysts can form in the ovaries, making it difficult for women to get pregnant.

Despite the changes in her body, it appears that the musician is choosing to keep a positive mindset as she also shared a collage of photos showing some fun memories at the annual music festival held in Indio, California.

The photos and videos showed her preparing for her performance and singing onstage. She also shared behind-the-scenes pics of her posing on the festival grounds and even snapped a picture with fellow performer Chloe Bailey .

“Damn Coachella 🏜️ I loved you and you loved me right back,” she captioned the photos.

This has been a big year for Monét, who attended her first-ever Grammy Awards in February and snagged three wins. She even brought her daughter, Hazel , 3, who was also recognized as the youngest nominee after "Hollywood," her mom's song with Earth, Wind & Fire, was nominated for best traditional R&B performance.

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"It's a really big deal. I think it's another full-circle moment for me because during pregnancy, everything was really scary," Monét told PEOPLE in December, while discussing her daughter's accomplishment . "People were telling me how bad of a career move it could be, how detrimental to everything it could be."

"Pregnancy, it's going into unknown territory and no one's story is the same. So, to have one of the more fearful moments career-wise turn into one of the best moments ever of my career is really magical. I'm honored to have the accolade for her," she added.

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Sometimes people lose weight because they're sick, and gain it because they're getting well. Even if you do gain weight on vacation, it won't necessarily make you less healthy. Your weight doesn't ...
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The Weird Way Traveling Can Lead to Weight Gain. The Weird Way Traveling Can Lead to Weight Gain. It's all in your gut. by K Aleisha Fetters Published: Oct 16, 2014. Save Article.
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You are likely burning 2,200+ calories per day. That means you'd have to eat 2,200 PLUS 500 calories more every day to average a single one-pound weight gain on your trip. If you came home from your vacation 5 or 10 pounds heavier on the scale, you likely didn't eat 17,500 calories above your needs in a week - that would be an average of ...
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Better yet, wear them—that way you definitely won't forget 'em. Stay active during your travels (stretching at rest stops, baggage claim—wherever!) and after you reach your destination. Hit the local market for fresh produce and grocery items. Then stash them in the in-room fridge for healthy options, 24-7.
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Maintain good eating habits. Don't forget to put fruits and vegetables on your vacation plate. Look to eat lean proteins, too. Advertisement. "The same rules apply to eating well," notes ...
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Tips for shirking extra pounds while on vacation: Pack a cooler of healthy snacks. While traveling to your destination or on a vacation where you're constantly on the move, bring a small cooler with healthy foods along for the ride. Apples, bananas, carrots, dried fruit, low-fat yogurt and nuts are a few ideas. Think twice about fast food.
Travel weight gain and how to avoid it
Let's be real. If you consistently opt for the wrong kinds of food, your body will work with you're giving it. I try to go with a predominately protein diet when I am trying not to gain weight, or to avoid travel weight gain in particular. My breakfasts will consist of eggs, yoghurt, beans and other protein-rich foods.
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Jul 7, 2022, 4:10 AM PDT. Rebel Wilson in May 2022. Vivien Killilea/Getty Images for Netflix. Rebel Wilson said she gained almost seven pounds while on vacation at an all-inclusive resort. Eating ...
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Unplug From Technology. Yes, minimizing the time you spend on your cellphone, tablet and computer when you are vacationing will really help prevent weight gain, Mr. Pasternak said. "The ...
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November 13, 2013, 11:13 AM. Drinking plenty of water is one way to keep the weight off when traveling. Getty Images. Nov. 13, 2013 -- intro: We hear a lot of pleas for help at this magazine, and ...
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This could be as simple as picking a landmark and walking briskly until you reach your target, walking at a relaxed pace until you recover and then repeating. "High effort walking will engage the heart and lungs for better cardio, and your metabolism will get revved up for greater fat burning," explains Fox. 2 / 6.
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1. Walk more. "Brisk walks are wonderful for your health", Hila suggests, "They reduce stress and tension, improve muscle endurance, help you lose or maintain weight and walking while travelling ...
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Take A Water Bottle. The sheer act of bringing a reusable water bottle reminds you to stay hydrated and hydration really is the key to solving so many problems when you travel. Take a reusable water bottle with you and fill it up before flying and just be sure to empty before going through security.
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Mixed Nuts. Hummus and Veggies. Hard-boiled Eggs. Apples and Almond Butter. Avocado on Sprouted Bread. Greek Yogurt. 7. Remember the Probiotics. Probiotics help to balance the bacteria in your gut and it's important to have a healthy gut when you're trying to lose weight.
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8: Make Sure You Get Enough Sleep. Finally, make sure that you get enough sleep. Travelling can be stressful and exhausting and it's even more difficult to relax when you're in a new environment. It isn't always easy to fall asleep when there are so many things going on around you, but your body needs the rest in order to reset itself.
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Rapid weight gain or swelling in particular areas of the body can be due to fluid retention.According to the American Heart Association, weight gain of more than 2-3 pounds (lb) over 24 hours or ...
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I googled 'gaining weight abroad travel blog' hoping for some solidarity and most of what I saw was blogs proclaiming that you won't gain weight abroad. I saw 9 reasons why I'd lose weight (um, no), how losing weight was a perk of long-term traveling (nope!), and how someone else lost 25 pounds.
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The total time for each round is 3 minutes: 2.25 minutes of work and 45 seconds of rest. Workout A: 10 Rounds = 30 minutes of total time = 22.5 minutes of work and 7.5 minutes of passive rest. Workout B: 13 Rounds = 39 minutes of total time = 29.25 of work and 9.75 minutes of passive rest. 3. Focus on Intensity.
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"There's some evidence that people who exercise who are on metformin have less gain in muscle mass, says Dr. Eric Verdin, President of the Buck Institute for Research on Aging. That could be a ...
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I gained a lot of weight and it went a lot of places lol face, arms, tummy and most effectively… datassss," she captioned the photo, while describing the areas of her body where she saw changes.
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The average weight loss reported in the study was 7.5 kilograms, or 16 pounds, which would mean that at their lowest weights, they were feeling the need to eat 622 more calories a day more than ...

The Math Behind Vacation Weight Gain

I gave up the scale years ago.

Using a scale

As I have made peace with my body over time, I realized that the number on the scale discouraged me more than it helped.

It takes two days for me to lose some water weight

You are thinking: How did I gain 10 pounds on a vacation?!

Do not weigh yourself right after a vacation.

Tips to FEEL Your Best on Your Vacation

Curb the booze.

Bring just one part of your workout routine with you.

Focus on foods that you can’t get at home.

Add in a little mindfulness.

How To Have A Healthy and Happy Vacation: Don’t Worry So Much About Weight Gain!

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Travel weight gain and how to avoid it

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I travel a lot for work and love trying new food. How can I make sure I don't gain weight without depriving myself?

Making healthy choices starts at the airport

Fit exercise into your working day while abroad

Make wise food choices and eat the things you enjoy most

Be kind to yourself

Read more Working it Out :

Watch: From rainbow everything to cake on a stick, these are the food trends that lived and died in the 2010s

How to avoid weight gain on holiday – and still have a great time

1. Walk more

2. Use the stairs

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3. Visit the hotel gym

4. Short routines

5. Try local fitness classes

6. Don’t sit around for too long

Useful links

How to avoid weight gain during frequent travel

Circadian clock

Gut bacteria

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10 Simple Tips To Stop Weight Gain While Traveling…

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The hardest part of travel: staying remotely fit…

Eat On Local Time

Take Your Own Snacks

Rent An Apartment Style Accommodation

Avoid Airplane Food

Use Apps For In Room Workouts

Take A Water Bottle

Find Local Workout Classes

Find A Local Supermarket

Everything In Moderation

Don’t Skip Meals

Gilbert Ott

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How To Shed Those Extra Pounds Before or After Your Vacation

10 Ways to Overcome Vacation Weight Gain

1. Avoid Unhealthy Carbs

2. Control Those Portions

3. Start an Exercise Routine

4. Drink More Water

5. Ensure You Get the Right Nutrients