A 38-year-old woman who has gained weight from travel has lost 50 pounds in a year. She shared 5 easy ways she did.

• Helen Sula has lost 50 pounds since May 2024, most of all through walking, tourism and tracking her dishes.

• The 38 -year -old creator of tourist content said she was not deprived of delicious food in foreign countries.

• Sula shared 5 ways she weakened and protects it, even with accidental indulgence.

Helen Sula has visited 60 countries and hundreds of cities around the world because of her work as a content creator.

As much as she looks at the sights, it is part of her work and try new foods.

After living in Heidelberg, Germany, she returned to her hometown of Dallas for three years. Over time, she began to notice changes in her body.

“I always hesitated, but I particularly gained a tone of weight when I moved back to America,” Sula, 38 years old, told Business Insider.

Weight bidding pushed her to think about her relationship with food, exercise and travel.

“Food is part of a cultural experience,” said Sula, who now lives in Montenegro. “When I travel to a new place, I want to try food. But I had to reshape my thinking and make it my mission to realize that I could try food – I just don’t need to eat all this right then and there.”

After a year of exercise and renovation of her diet, Sula lost 50 pounds-won a world of confidence.

“I am a very positive and outgoing person, but I think it has disappeared a little over the years because I was embarrassed,” she said. “I have the feeling that I finally got back to myself. It was really nice.”

Here are 5 things Sula does to maintain weight loss.

1. She tracks her eating on MyFitnesspal

Sula regularly ate fast food and did not pay much attention to the size of her portions.

“I would eat a spoonful of peanut butter and snacks like popcorn and chips straight from the bag,” she said. “I would never mean how much I eat or portions. I didn’t really think about it.”

Sula became more careful to her choice of eating, attributing much of her success to weakening portions.

“I thought I was eating healthy, but I was overeating,” she said. “Now, instead of having three tablespoons of desire, I have one.”

To monitor food intake and to make sure that it maintains calorie deficiency, Sula uses a My Fitness Pal feeding tracker. It is available on iOS and Android and is free to use, although users like Sula can pay for a premium version.

“I follow the breakfast first in the morning, and then, later during the day, I will track what I eat for lunch and dinner,” she said.

The app is a change of games in her fitness trip.

“I’m not trying to be perfect with him – it’s just a good tool to make sure I’m on the road,” she added.

2. It does not reject food but balances treats with other items

Sula rarely stays in a city for more than a week. No matter where she is, she is still trying to maintain a well -balanced diet.

“My husband and I just went to Turkey,” she said. “The food in Turkey is absolutely incredible. I still watched my portions and I was definitely eating healthy when I could.”

To her, this means consuming enough proteins, fiber, fruits and vegetables throughout the day.

Her favorite foods to eat on the road are:

• Eggs: Although getting certain foods can sometimes be difficult to find in other countries, there is one food that can always rely on – eggs. “My # 1 is eggs in the morning. I’ll go for an omelette variety,” she said.

• Fruits and vegetables such as apples and carrots: Sula likes to shop in local markets and grocery stores with fresh production.

• Deli Meat: She can get most of her snacks, such as turkey slices and fresh vegetables, in almost every grocery store. “I prefer Turkey just because it is somewhat healthy,” she said. “I’ll go to the delicacies counter at a grocery store and make them cut it for me.” Usually it will eat four to six slices, paired with roasted vegetables and a piece of fruit. If it is on the move, there will be a protein shake instead.

• Protein shakes: Not all protein marks are available abroad, so Sula is not picky. “If I’m in the UK, I like to drink ufit. If I’m in Montenegro, I’ll drink Zott protein,” she said.

3. She stores a grocery list in her phone she can use in any store worldwide

Much of a healthy diet is balance – knowing when to indulge or abstain, Sula said.

“If I know I will dine, for lunch, I will go to a grocery store and take an apple, a protein shake, a little turkey and some nuts,” she said.

According to her, this short list of grocery is quite affordable in most countries, usually costing about $ 6.

To make sure it does not deviate from the menu, Sula stores a grocery list in her iPhone Notes app. She said this is a great way to avoid overcoming and complicating your dining decisions.

“Having a list of foods that fill me makes the rest of my day great,” she said. “We need to have to think so much about what to eat. I also don’t get a suspension.”

4. She walks, hikes and swims wherever she is

Sula said the lack of walking is one of the largest contributions to weight gain.

“I went from life in Germany and walking or cycling everywhere, to life in Dallas, where I would not even dream of going to the grocery store,” she said.

Sula is now trying to constantly be on the move. To help her maintain her steps and exercises, her husband, who has a Master of Exercise Science, has created a training schedule she uses, even when she travels.

Although it may look different depending on which country it is in and what it is training for, it usually looks like this:

• Monday: Interval workout three miles walking, alternating between two minutes of fast walking and two minutes at a slower pace.

• Tuesday: Cross -tuition that usually involves swimming

• Thursday: Walking nine miles

• Friday: Walking eight miles

• Saturday: A day to rest or on foot of 12 miles

• Sunday: A day to rest or on foot of 12 miles

“My training schedule is very flexible,” she said. “I don’t really go to the gym very often. I have weights I use at home, and watching videos on YouTube.”

“If I’m somewhere over a week, I can go swimming, so I have to find a gym at the hotel,” she added. Usually it costs her about $ 5 per visit.

Sula also added long distances tourism to her training plan. In 2024, she walked through England Kotsuold Way, a 100 -mile path from Rolling Hills, Woodlands and Farmland, which runs from Chipping Campden to Bat, about a two -hour Southwest of London. It took her 10 days to finish.

“My goal is to go anywhere we visit,” she said. “I do tons of walking in Montenegro. I did a lot of walking in France. Germany is also really good to walk.”

5. She is not ashamed to indulge from time to time or enjoy life

Sulla’s weight loss journey was not perfect and she has a few regrets.

“For a decade, I continued to accumulate and lose weight,” she said. “I had thinking about everyone or nothing,” she said. “I said to myself,” You have to eat healthy and if you don’t, then you ruined everything, “but it’s just not a real life.”

“You can still try all the different foods and drinks and still enjoy life,” she explained. “The same applies to the exercises. Building yourself physically and making small changes makes the world of difference.”

Sula’s most big recommendation for those who are trying to lose weight or better health is to listen to their body.

“I’m still on my way to lose weight, but I think my # 1 goal is really just listening to my body and how I feel,” she said. “I realize that the food does not disappear – it will always be there. You can try it, but you don’t have to eat 55 croissants when you are in France.”

Read the original Business Insider article