How to Stay Healthy on Vacation

If You’re at the Beach:

Your Food Strategy: At all-inclusive resorts, the free drinks can really flow. “Hold off on alcohol until after lunch, and then stick with something lower-cal, like sangria or a light beer, until happy hour,” says Victoria Shanta Retelny, R.D., of Chicago. “You’ll save hundreds of calories by waiting to start sipping, and hundreds more by saving frozen cocktails for later in the day.”

Your Fitness Strategy: This is the kind of vacay where you burn calories doing fun stuff that doesn’t feel like exercise. Just squeeze in one exercise-oriented activity each day and you’re golden: swimming, snorkeling, surfing, beach volleyball, etc. And if you want to go for a run, head to the beach—you torch 30 percent more calories on sand than do you on asphalt.

If You’re on a Road Trip:

Your Food Strategy: Oh, how quickly a bathroom break turns into a junk food stockpiling frenzy. Remember, you’re in a car, not a Walking Dead episode—you will live to see Little Debbie again at, like, the next gas station. Avoid a pit stop binge by picking one (OK, max two!) unhealthy faves for sharing with your buddies, Retelny says. And keep good-for-you eats such as trail mix and veggie sticks on hand, so you’re not filling up only on empty calories.

Your Fitness Strategy: Even in Middle of Nowhere, U.S.A., we bet there’s a Best Western nearby. Download the hotel’s free app (Best Western to Go!) to find one and book a room: More than 80 percent of the chain’s locations have a gym or give you access to one. Or skip the treadmill, but make time for side trips, advises Adam Schersten, a trainer at Equinox in New York City. If you see signs for a scenic hike, pull over and hoof it. Passing a cute town? An hour of shopping burns almost 150 calories.

If You’re on an Urban Adventure:

Your Food Strategy: It’s easiest to keep calories in check at breakfast—your willpower has yet to be worn down by the pastries or gelato or other deliciousness you’re sure to encounter as you explore the city. Stick to your usual A.M. meal: fruit, yogurt, oatmeal. Then you can indulge later with a tasty treat, Retelny says.

Your Fitness Strategy: Skip public transportation. The best way to see the sights of a city is on foot anyway, and you can burn mega calories (almost 800!) during a leisurely six-hour stroll around town. If you want to amp it up, book a running tour. You choose the distance, sights or area you’d like to check out, and CityRunningTours.com will set you up with a guide in 10 major U.S. cities. Abroad? Search online to see if a local running club has a group you can join.

If You’re on a Cruise:

Your Food Strategy: With food available pretty much 24/7, the hardest part of cruise dining is knowing when to walk away from the buffet. Do this to avoid gorging: Take a lap around the buffet to see what you want to eat. Then fill half your plate with produce, Retelny says, and the rest with two or three samples of whatever you want.

Your Fitness Strategy: When you’re out on the sea, take advantage of the ship’s fitnessy bells and whistles; many cruise boats are equipped with walking decks, pools and gyms. On days when you’re docked at port, commit to at least one activity-based venture. For example, get in a hike before the wine tasting.

MORE ON SELF.COM:

• The 8-Minute CrossFit Workout
• Speedy Ab Sculptors 
• Calorie-Incinerating Cardio

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