Road Rules: How Not to Gain Weight When Traveling

I don’t care how healthy an eater you are, a work or vacation getaway can set off a dietary bender that leaves you feeling gross, lethargic and at least a few pounds heavier by the visit’s end. Think about it: You diet and workout like a mad person right up to the day you leave for a trip, only to come back home having gained everything back, sometimes twice-over. Why? Because most of us eat by routine (guilty!), and the biggest obstacle (and also the biggest joy) of traveling is the change in our routine. What’cha gonna do when the pounds come for you? Plan! Use the strategies below to avoid looking like Mrs. Butterworth when you come back to reality.

Leaving on a Jet Plane
If airplane is your method of transportation, plan ahead of time what you can eat when you’re at the airport. To steer clear of fast-food temptations at the terminal, pack snacks that balance protein and carbs and offer a bit of healthy fat (Luna Protein bars are a great snack choice if all else fails). Carbs give you energy that you can use quickly, while protein provides longer-lasting energy. When you keep fueled up with both it’ll be easier to make healthier food choices when you finally get to sit down to a later meal. Try do-it-yourself trail mix; most commercial trail mixes are way too high in sugar and fat. Toss together some nuts, seeds, whole-grain cereal, and dried fruit. Need more food than that? Buy some whole-grain crackers, a banana, and some yogurt at the terminal. The balanced trio will tie you over for a good while.
P.S. Skip the juices, soda, and alcohol when the drink cart comes around and pick H2O instead. Not only will your body thank you, you’ll save those splurges for when you’re on the beach in Cabo and it REALLY counts!

Road Tripping
When you’re on the road, bring along a cooler filled with healthy foods you can enjoy on the go. Pack it with fresh fruit and chopped-up veggies, hummus, cottage cheese, and yogurt, and pack an additional bag with things that won’t spoil easily like nuts and seeds, whole-grain bread and crackers, fruit spread and peanut butter. You can always stop at grocery stores along the way to re-stock your supply or hit up a salad bar for take-out (your car is going to get dirty anyway, so who cares?). Caution: When fast food joints are the only option, don’t just give in to eating greasy empty calories. Stick with veggie burgers or grilled chicken sandwiches when possible, or order off the kid’s menu for smaller portions (yes they’ll let you, and no it’s not weird!). Salads are a good choice too; just watch the dressings, added cheese and bacon bits.

Room Service and Hotel Restaurants
I’ve been there: Calling for room service is a pretty cool feature of hotels, especially around breakfast time when you can’t get downstairs immediately for a decent meal. Just keep in mind that when you order in, it can get very easy to overdo it. Hotels usually offer huge portions, so if you’re ordering dinner just consider pairing soup with salad or an appetizer and skip the large dish. If you do go for the big fish, ask about subbing veggies or brown rice for fries or other calorie-rich sides. Also, stock your room with healthy snacks and if your hotel has a snack bar, cover it up with a towel (seriously, this works for me!). I guarantee if you walk by that Snickers enough times you won’t care that it costs $5. There is NOTHING healthy in that minibar, so let’s pretend it doesn’t exist, okay?
When you find yourself beyond the hotel and eating out, just stay mindful of portion sizes. Of course you want to enjoy local cuisine and indulge a bit, so watching your portions is a good way to both enjoy yourself and watch your waistline. Keep in mind that when you’re eating out every day like we do on vacation, there’s a constant temptation because you want to try new things. That’s fine, just share with others and bring leftovers back to the hotel for lunch the next day.

Making Waves
I have yet to get to experience this for myself, but from what I hear it’s “near impossible” not to gain ten pounds on a cruise ship. I think that’s bull, but take that for what it’s worth! Try this: When it’s time to eat on the ocean, grab a salad plate and load two-thirds of it with fruits, veggies, and whole grains. Leave the remaining third for lean protein like seafood and chicken. I promise if you fill up on foods high in fiber and protein, you won’t be as likely to grab everything at the buffet. Also, eat slowly; Doing this will help your to register the fact that you’re not as hungry as you thought you were.

If You Do Just One Thing Do This...
Drink LOTS of water! Dehydration plays a huge part in causing us to overeat because we mistake thirst for hunger. If you’re walking around a lot or just find yourself busy all day long sight-seeing, you probably aren’t even thinking about downing H2O. Splurge on those expensive bottles of water, they’ll pay off big in the long run when you return home and your clothes still fit!

Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning Association (NSCA). She has a passion for helping others live a healthy lifestyle and coaching them to push their limits beyond what they think they are capable of.