Worried about gaining weight during vacation? Stick to these '4 things' even when you go out to play

A professional fitness trainer introduced four ways to maintain your weight even while traveling.

According to the U.S. media outlet New York Post on the 24th (local time), Melissa Rattari (32), a professional fitness trainer from Miami, USA, and a TikToker with approximately 273,000 followers, introduced how to maintain weight while traveling. He said, "Last year, I gained 6kg while traveling, and to avoid repeating such mistakes, I have four rules to follow during trips." Melissa continued, "Use the stairs at accommodations, exercise for even 10 minutes, stay hydrated, and do yoga," adding, "Even though they are basic, I often fail to follow them while traveling." Usually, people do well with dieting, such as managing their diet or exercise, but when they go on trips or vacations, their eating habits or lifestyle change, leading to concerns about weight gain. In such cases, try following the four tips shared by Melissa.

Climbing stairs at accommodation = Climbing stairs is a high-energy exercise, and the advantage is that you can do it anytime and anywhere as long as there are stairs. Developing a habit of using stairs not only increases activity levels but also helps improve cardiovascular function and strengthen lower body muscles. Strengthening the thigh muscles reduces the burden on the knee joints, preventing arthritis. Climbing stairs consumes nearly twice the calories compared to walking on flat ground, making it highly effective for dieting. Typically, climbing one step burns about 0.15 kcal, while descending one step burns about 0.05 kcal. Over a 30-minute period, walking on flat ground burns approximately 120 kcal, whereas stair climbing burns about 220 kcal. Therefore, it is beneficial for preventing obesity, enhancing physical fitness, and evenly developing lower body muscles.

▷10-minute exercise=Melissa recommended exercising even for 10 minutes while traveling. She chose simple exercises such as planks and squats. The plank helps strengthen the glutes and abdominal muscles. Lie face down on the floor, bend your elbows, and lift your body. Support your body with both arms and feet, and draw your toes toward your shins. Keep your elbows at a 90-degree angle, and your head and body should form a straight line. Squats are a representative exercise for developing lower body muscles. The method for squats is as follows: First, stand with your feet shoulder-width apart, with your toes slightly pointing outward. Then, bend your knees so they do not extend past your toes, and sit down until your thighs are parallel to the ground. Keep your back and waist straight, maintaining your center of gravity to balance your upper body and prevent back injuries. Then, push off with your heels, engaging your thighs, and stand back up.

▷Fluid intake = Melissa drinks over 2 liters of water during her trip. Water enters the body and aids metabolic processes. Drinking water frequently helps eliminate waste products from the body and consumes calories in digesting the water itself, which also has a dieting effect. In particular, it is good to drink water before meals. Filling the stomach with water reduces hunger, allowing for a smaller meal. About 500mL of plain water about 30 minutes before eating is appropriate. Properly consuming water on a regular basis also helps suppress appetite. Drinking water makes it easier to manage 'false hunger.' Even after a meal, if you crave spicy foods, it should be considered false hunger. In such cases, drinking a glass of water can reduce the desire for food.

▷Doing yoga = To relieve fatigue accumulated during travel, it is better to move even a little. This is called 'dynamic rest.' Engaging in dynamic rest stimulates blood circulation throughout the body, allowing oxygen to be effectively delivered to various parts of the body, and facilitating the breakdown of substances like lactic acid and ammonia that cause fatigue. Lactic acid and ammonia are substances produced when muscles are overused, and they are major causes of fatigue and muscle pain. Yoga, as a representative form of dynamic rest, helps improve flexibility and creates a balanced physique. By practicing various poses, it helps straighten the body and regulate the autonomic nervous system, thereby enhancing balance.