A 38 -year -old woman who lost 50 pounds a year shared what she did.

HELENE SULA has visited 60 countries and hundreds of cities around the world to work as a content producer.

I am trying new foods because sightseeing is part of her job.

Living in Heidelberg, Germany, she returned to her hometown Dallas for three years. Over time, she began to recognize the change of the body.

“I always changed, but especially when I returned to the United States, especially gained a lot of weight.”

Her weight gain was forced to reflect her relationship with food, exercise and travel.

Sula, who lives in Montenegro, said, “Food is part of cultural experience.” I want to test food when traveling to a new place. But I had to make my mission to realize that I could reconstruct the way of thinking and test the food.

After a year of exercise and diet, SULA lost 50 pounds and gained a world of confidence.

“I’m a very positive and outgoing person, but for years I think I’ve been embarrassed and lost,” she said. “I finally came back to myself. It was really good.”

There are five things that SULA is to maintain weight loss.

1. She tracks her meal at Myfitnesspal

SULA regularly ate fast food and did not pay much attention to her part.

“I ate a spoonful of peanut butter and snacks such as popcorn and chips,” she said. “I will not care about how much I ate or that part. I didn’t actually think about it.”

SULA was more concerned about her choice of eating habits and was due to partial control of her weight loss success.

“I thought I was eating healthy food, but I was overeating,” she said. “Now there are three gelatoes instead of one.”

SULA uses a meal tracker My Fitness Pal to monitor food intake and maintain calorie deficiency. It can be used in iOS and Android, and users such as SULA can pay for the premium version but can be used free of charge.

“I will track breakfast first in the morning, and then trace food for lunch and dinner all day,” she said.

This app was a game changer on a fitness trip.

“I don’t try to make it perfect. It’s just a good tool to make sure I’m staying in orbit,” she added.

2. She does not refuse food, but balance with other items

Sula is almost in the city for more than a week. Wherever she is, she still wants to maintain a balanced diet.

“My husband and I just went to Türkiye,” she said. “Türkiye’s food is absolutely amazing. I still had a healthy health when I could see it.”

For her, it means eating sufficient protein, fiber, fruit and vegetables all day long.

My favorite food on the road is:

• egg : In other countries, getting certain foods can sometimes find it, but there is always one food that can be trusted. “My first place is eggs in the morning. I will go to some kind of omelette,” she said.
• Fruits and vegetables such as apples and carrots: SULA likes to shop with fresh agricultural products at local markets and groceries.

• Delhi meat: She can get snacks such as turkey and fresh vegetables at almost all groceries. “I prefer Turkey because Turkey is somewhat healthy,” she said. “I’ll go up to Deli Counter at a grocery store and slice it.” She usually eats four to six pieces of grilled vegetables and fruit sculptures. If she is on the go, there will be a protein shake instead.

• Protein shakes: Not all protein brands can be obtained abroad, so it’s not difficult. “If you are in England, you like to drink UFIT, and if you are in Montenegro, you will drink protein resorts,” she said.

3. She keeps a list of groceries that can be used in stores around the world on your phone.

Schul said that the big part of a healthy eating habits is a balance that knows the balance or abstention.

“If you know that I will have an indulgence dinner for lunch, I will go to a grocery store and catch apples, protein shakes, turkey and nuts,” she said.

According to her, this short grocery list is quite cheap in most countries and is usually about $ 6.

SULA keeps a list of groceries in the iPhone Notes app so that she doesn’t get out of the menu. She said that it is a good way to think and complicate her meal decision.

“It would be nice to have a list of foods that fill me up,” she said. “It brings guess in that it should think too much about what to eat. I’m not foolish either.”

4. She walks everywhere, hikes, and swims

Schula said that the lack of walking was one of the biggest contributions to her weight gain.

“I lived in Germany, walked everywhere, riding a bicycle, and living in Dallas. I didn’t even dream of walking to go to a grocery store,” she said.

SULA is now constantly moving. In order to help her to maintain her stages and exercise, her husband, who has a master’s degree in sports science, made a exercise schedule used to travel.

It may look different depending on what kind of country she is in and what she is training, but it usually looks like:

• monday: Three miles of walking spacing exercises and alternating two minutes of walking and slowing at a slow speed for two minutes.
• tuesday: In general, cross -training related to swimming
• wednesday: day off
• thursday: 9 miles walk
• friday: 8 miles on foot
• Saturday: Rest day or 12 -mile walk
• sunday: Rest day or 12 -mile walk

“My exercise schedule is very flexible,” she said. “I don’t really go to the gym. I have the weight I use at home and watch the YouTube exercise video.”

“You can swim somewhere for more than a week, so you need to find a hotel gym.” In general, it costs about $ 5 per visit.

SULA also added long -distance hiking to the exercise plan. In 2024 she walked England Cos World Way100 -mile trails of rolling hills, forests and farmland running from Chipping Campden to Bath 2 hours west of London. The walk took 10 days.

“My goal is to walk everywhere we visit,” she said. “I’m walking a lot in Montenegro. I walked a lot in France. Germany is really good for walking.”

5.

Sula’s weight loss travel was not perfect and there are several regrets.

“For 10 years, I’ve lost weight and lost,” she said. “I had a way of thinking entirely or at all,” she said. “I told myself, ‘If you have to eat health, you have ruined everything.’ But it’s not real life.”

“You can still try all the food and drinks, but you can still enjoy life,” she explained. “The same is true for exercise. Physically raising yourself and causing a small change is the difference between the world.”

SULA’s biggest recommendation is to listen to the body.

“I’m still on weight loss, but the first goal is to listen to my body and mood,” she said. “I know the food doesn’t go away. I will always be there. I can try it, but when I am in France, I don’t have to eat 55 croissants.”