How Traveling Helped Me Heal My Relationship With Food and Exercise

I’ll never forget the moment I noticed a familiar roll on my stomach.

It was after a day of bike rides through Japan, slurping warm ramen that delighted every sense, and belting out karaoke in a dimly lit speakeasy. On paper, it had been an extraordinary day one of many since embarking on a journey with Remote Year, a program that allows professionals to live and work in 12 international cities over a year.

But amid the excitement, I felt an uneasy tug: the creeping return of old anxieties about food, fitness and body image. What I didn’t realize at the time was that this adventure would help me confront an unhealthy relationship with food and exercise I didn’t fully understand.

The Early Signs of Obsession

Before traveling, my life in New York City revolved around fitness and diet. A demanding freelance writing career paired with a fitness job helped me shed 35 pounds over three years, shifting me from a size 10 to a size 4.

What began as a healthy lifestyle evolved into an obsession. I planned my days around exercise, turned down social events if I hadn’t worked out, and feared “bad” foods like bread and pasta. Even as I considered joining Remote Year, I worried that travel would disrupt my strict regimen.

I realize now these were red flags of disordered behavior. As Dr. Janette Nesheiwat, a family medicine doctor, explains, behaviors like overexercising and food restriction can spiral into conditions such as anorexia athletica, where fitness and food control overpower other aspects of life.

Finding Freedom Through Travel

Once on the road, my anxiety over food and fitness didn’t vanish overnight. Four months into my travels, I noticed my jeans growing tighter. My old mindset might have spiraled into guilt and overcompensation, but instead, I was too immersed in the magic of new experiences to dwell on it.

I relished the spicy street food of Thailand and savored handmade empanadas baked by an Argentinian grandmother. I joined friends for sugar-filled jugs of wine in the Adriatic Sea and accepted the challenge of long bus rides through the Andes chips and all.

Yes, I gained 15 pounds. But I also gained a profound shift in perspective: My worth wasn’t tied to my weight, my workouts or my ability to say no to dessert.

Healing My Relationship With Food and Fitness

By the end of my journey, I no longer planned my life around exercise or calories. Returning home, I’ve made healthier choices and lost some of the weight, but my focus has shifted from appearance to joy and connection.

I now see my earlier behaviors for what they were: compulsive, unhealthy, and isolating. With time and self-compassion, I’ve learned to embrace moderation and spontaneity traits I used to fear.

How to Start Your Healing Journey

Not everyone can take a year to travel the world, but you don’t need a passport to heal your relationship with food and exercise. Here’s how you can begin:

1. Recognize the Symptoms

According to dietitian Kaleigh McMordie, RDN, warning signs of compulsive exercise include:

• Feeling the need to “earn” your food or “burn off” meals

• Intense guilt if you miss a workout

• Social withdrawal or skipping events due to fitness routines

• Rigid adherence to exercise even when sick or injured

If these behaviors resonate, seek support from a registered dietitian or therapist who can help you build healthier habits.

2. Build a Support System

Confide in trusted friends or family members about your struggles, and lean on them when anxiety arises. Accountability partners whether personal trainers, friends, or therapists can help ensure your fitness habits are rooted in balance, not fear.

3. Shake Up Your Routine

Breaking free from rigid habits often starts with stepping out of your comfort zone. While traveling disrupted my routine, you can achieve similar results by experimenting with new, low-pressure activities.

McMordie recommends exploring gentle forms of movement like yoga or walking with a friend. These activities emphasize enjoyment over calories burned, helping to shift your mindset away from numbers.

The Takeaway

Traveling gave me the perspective I needed to untangle my self-worth from my weight and fitness routine. While I wouldn’t call myself entirely “recovered,” I’m no longer a prisoner to my old fears.

If you’re struggling with your relationship to food or exercise, remember that healing is possible even without a plane ticket. Small shifts, honest conversations, and professional support can help you find balance and rediscover joy.

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