Come to Thailand for a Fast (and Cheap) Body Makeover

My younger brother had been in Thailand only weeks… but the physical transformation had already begun. His eating habits and activity level had changed enough for his body to feel the impact. He was lighter, more alert, and bursting with energy. Welcome to Thailand.

When it was time for my brother to return to the US, I asked him to name the main thing he was going to miss.

"I’ll miss walking down the street, day or night, and if I want just a little something to eat, I can get it with the change in my pocket," he said.

"A bag of fresh watermelon is 10 baht ($0.30). Grilled chicken on a stick is 20 baht ($0.60). I’ve eaten like a pig every day and lost six pounds."

Most expats I know have improved their quality of life in just about every category imaginable after moving overseas. In Thailand, I credit much of it to a massive reduction in stress, as well as access to better food and a more active lifestyle.

It doesn’t take enormous willpower, an expensive personal trainer, or electroshock therapy to get healthy here. For most expats, the change happens naturally… and better yet, quickly.

Eat Healthy, Not Deadly

Local food in Thailand is far more affordable than Western food, but you shouldn’t assume it’s all good for you…

The best thing about food in Thailand is the freshness. Crisp veggies, juicy fruits, meat, poultry, and fish that have never been frozen are what make Thai food healthy.

The cuisine is special due to the delicate and subtle combinations of flavor. The variety of dishes is overwhelming: salads, soups, curries, stir-fries, noodles, and the most diverse seafood selection I’ve ever encountered.

Food here can be extremely spicy, so you’ll need to experiment to determine your tolerance. Thai chilies don’t just burn your mouth; they increase your body temperature. Learn to say "mai pet" (not spicy). Once you get the hang of it, you can order dishes with exactly the number of chilies you prefer, just like the locals.

Most people assume Thai food is healthy, but it also has the potential to be deadly in the long run. The most common health threat is the oil used in preparation. It’s usually the cheapest and most processed vegetable oil available, so I try to go for steamed or grilled dishes.

Another handy phrase to know in Thai is "nam than mai ow" (I don’t want sugar).

Smoothies, curries, and even their famous papaya salad are often loaded up with syrup or palm sugar. Thai condiments and sauces are delicious, but most are packed with sugar and MSG.

If you are a person who likes to eat as native as possible, be on the lookout for a substance Thai people eat called pla ra. Imagine the smell that accompanies a sauce made from fermented fish. If that doesn’t deter you, the likelihood of getting liver parasites should. Much of the cuisine from the northeastern region of Thailand, known as Isan, includes this dangerous sludge. If you order dishes native to this area, make sure to say "pla ra mai ow" (I don’t want pla ra).

Where to Shop for Food

Fresh, affordable Thai street food makes healthy eating easy.|©iStock/chris-mueller

Thailand is heaven for vegetarians and vegans. Many of the best Thai dishes are completely plant-based. Most Thai restaurants have a great variety of vegan dishes on the menu, and nearly all dishes can be ordered without any kind of animal protein. Chiang Mai in northern Thailand is famous for its vegan and vegetarian restaurants, as is Koh Phangan island.

If you prefer to prepare most of your own meals, there is a learning curve regarding food sourcing. Newcomers will immediately be drawn to the Western-style hypermarkets and supermarkets. They’re convenient, the prices are relatively good, and it’s what you’re used to.

Most expats become familiar with their local Thai markets and get some, if not all, of their groceries there. It’s much cheaper and fresher, and we end up making friends with the vendors. I estimate you can save 30% to 50% by shopping at Thai markets versus Western ones.

Even if you need access to specialty items like grass-fed beef or wild-caught salmon, companies like Paleo Robbie deliver everywhere in Thailand. I’m a longtime customer of Good Karma, an online health food store based in Udon Thani, Thailand, that delivers all over the country. If you want to eat clean, fresh food, there’s really no excuse not to.

Old Temptations to Avoid

Transitioning to a healthier diet isn’t automatic. You’ll face some of the same old temptations that you had back home. Krispy Kreme, Dairy Queen, and even Taco Bell have all made it over here. So, you can get just as fat and sick in Thailand as anywhere else.

Even with Thai food, there are many opportunities to make bad choices. Gai Tod Hat Yai (Southern Thai fried chicken) is my personal kryptonite. The flavor and aroma of fried chicken are artfully fused with that of onion rings through some type of Southern Thai sorcery. When I smell it, I have to have it.

It’s much easier to make healthy choices in Thailand, though, because fresh, nutritious food is affordable and conveniently available. You still need some willpower to avoid the bad stuff, but you don’t have to try nearly as hard to eat right.

New Ways to Stay in Shape

Beach walks and Muay Thai make staying fit feel natural.|©iStock/fokkebok

Folks who like to lift in gyms will never have a problem finding a place with weights in Thailand.

But among the most surprising things I discovered here were new ways to stay in shape and burn off those extra helpings of mangoes and sticky rice (another weakness).

When I moved to Pattaya, I befriended Andre from Italy, who runs a Muay Thai and Jiu-Jitsu training center in Jomtien. "You don’t have to hit anybody to get a cage fighter body," he told me. When I visited the facility, I was stunned to see that 50% of the students were women and about half were foreign.

"People can come on an education visa and learn the traditional combat sport of Muay Thai and lose that beer gut at the same time," Andre said. "Women like it because it gives them a flat stomach and rock-hard legs."

Rethink Badminton

Badminton is not a sport I had any respect for until I came to Thailand. Some friendly Thai people saw me playing basketball by myself and invited me to join their badminton game. The only time I’d ever played was at family picnics on the 4th of July.

I soon learned that most of the top international players and Olympic badminton champions come from this region. After 30 minutes, I was a sweaty, humble mess. It’s a much more dynamic activity than I anticipated, with lots of quick footwork, jumping, and hand-to-eye coordination. It’s great for cardio and balance!

Get Your Walk On at the Local "Gym"

Easily the most popular ways to stay in shape here are walking, running, or cycling. Every major metropolitan hub has the infrastructure to encourage these activities. The big Asian mega-cities seem to compete by making new green areas and places to get your walk on. Benjakiti in Bangkok is 175 acres with elevated walkways, a forest park, cycle paths, and an outdoor amphitheater.

My local "gym" is a 4.3-mile stretch of paved footpath underneath coconut trees along Jomtien and Dongtan Beach. I walk it most days and see like-minded expats and locals out plugging into nature and burning calories. At sunset there is a Zumba class right on the beach. The best part is the price… zero!

Yoga, Thai Massage, and Detox Centers

Yoga has always been a big part of healthy Thai lifestyles. World-class detox and natural healing centers are located all over the country as well. A few years ago, I went to a highly recommended place on the outskirts of Chiang Mai, Panviman Chiang Mai Resort. It had a serene setting in the foothills, surrounded by misty mountains and dragon fruit farms.

We fasted for seven days, learned some rudimentary yoga routines, and practiced different types of meditation. After seven days, our first meal was at their world-famous vegan restaurant. I felt great and had lost 15 pounds. I still do some of the yoga routines. My next-door neighbor goes to a similar place in Koh Samui twice a year.

Every place I’ve ever lived in Thailand has a local sauna where you can go for an herbal steam, dry sauna, cold plunge, or even that crazy fad of soaking in an ice tub. I hang out at Jomtien Sauna all day for 200 THB ($6) and swim laps in the pool.

My local sauna also offers Thai massage, an ancient form of healing therapy that can help you recover from any workout faster. My brother described it as "assisted yoga." After a trip to Five Star Health Massage, I feel like I’m two inches taller and can hear better. Actually, everything seems to work better as a result of this two-hour deep tissue massage that costs only 400 THB ($12).

It’s Not Hard…

I’m just over six feet tall, and when I came here I weighed 250 pounds. I thought I was in decent shape, but twenty-five years later, I’ve lost 50 pounds and six inches from my waist. The transformation seemed quite natural. My diet consists of fresh fish, poultry, and meat. Vine-ripened tomatoes, fresh avocados, and the best papayas on the planet are available year-round.

If I want to go to a state-of-the-art gym, I can. If I want to take a two-hour walk down to the beach in the shade, I can. If I want to get my ass kicked in badminton, sweat out a hangover in the herbal sauna, or let a Thai masseuse render me the consistency of boneless chicken, I can. None of it costs a lot of money… and it’s all in my neighborhood.

Living well in Thailand isn’t hard. It’s just… living. You eat good food. You walk more. You play more. You smile more. You sleep better. And your body transforms.