Wednesday, April 24, 2013

10 Steps to Trim Traveling

When I started traveling for work one of my first questions to my boss was "how do you avoid gaining weight when you're traveling all the time?"  Her response-"When I started traveling I did gain weight." Ugh. During our "busy season" (basically March-June and September-November) I'm on the road about 40% of the time.  As the months have progressed I've gotten pretty good by following a few simple rules:

  1. Drink TONS of Water.  Seem simple? Maybe, but when you're on the road and don't have as readily available access to purified water its easy to skip it. Drinking water is one of the single best things you can do to keep the extra pounds off (and keep your skin clear, your body healthy, your hair shiny, need I go on?).  When you arrive in a new location go to a convenience store or even better a local grocery store and pick up a case of bottled water to keep in your hotel room. 
  2. Bring healthy snacks. Unsalted roasted almonds, bananas, apples, carrot sticks, trail mix (not the kind with M&Ms), rice cakes, etc.  They'll keep you from binging at meals.
  3. Skip the bread.  When you get to the restaurant ask the waiter NOT to bring bread or chips. If your entree comes with mashed potatoes or fries ask if you can substitute a salad or steamed vegetables.  I promise you'll thank me later!
  4. Don't skimp on your workouts.  Virtually all hotels have gyms (although some are definitely better than others). Worse case scenario go on a jog or work out in your room! 

  5. Avoid the "I have to clean my plate" mentality. Don't feel that just because you're on company dime you need to eat every single article of food that's placed before you.  With that being said, if your meal looks properly proportioned (about 4 oz or a palm sized amount of protein and as much green food as you want) then go for it!

  6. Eat a healthy breakfast. Avoid the temptation to skip breakfast in favor of sleeping in, saving a few dollars or a few calories. I like to think of breakfast as the easiest meal of the day to burn off and the best way to get enough energy to actually want to be active throughout the day.  Additionally, starting the day off with a healthy breakfast (a donut doesn't count) makes you want to eat healthy for the rest of the day. Think fresh fruit, greek yogurt, eggs, chicken sausage or turkey bacon! Big glass of orange juice. YUMMMMmmmm.              
  7. Find your "Moving buddy."  If you travel with other members of your company (or with friends!) find someone else to workout with.  You are much more likely to wake up for that early morning run if you have someone holding you accountable and waiting for you in the lobby. 
  8. Say NO to the buffet.  You will never find a buffet in Europe. Possibly reason #547 they're skinnier and healthier than us. Buffets make us eat more than we normally would because we feel the need to "get our money's worth." Avoid at all costs.  
  9. Don't binge drink. If your coworkers are going out to the bar you don't have to take the "I'll have an ice water thank you" stance but don't go overboard either.  Drinking your calories is a common mistake and is one of the easiest ways to pack on the pounds. 
  10. Tapas.  That's right tapas. For the non-foodies in the room tapas are appetizers or shared plates and they can be a great way to avoid gaining weight when you travel. Think about it: when you share food you're able to sample and taste everything without falling into trap #5 (Cleaning your plate in case you already forgot).