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JUNETTA2002 Posts: 10,825
1/29/12 11:29 A

To stay on track on vacation if you are going in the car take fruits and string cheese. Try to sick with portion control when you eat out and always drink your water every day. Get plenty of walking exercise while you are out there. And most of all ENJOY

TARGETGRL42 Posts: 34
1/29/12 11:06 A

On vacation I usually splurge a little on the types of food I eat but what I hold myself to are portion control and liquid intake. I only drink water and coffee while on vacation and stick to small portions.

We just came back from a cruise and I have to say it was tough to for-go everything unheathly; so I filled up on salad and water and then had a small portion of whatever everyone else was having. I continued to work out each day on the ship, which helped remind me of my fitness goals I had set at home. I came back a couple pounds heavier, but nothing I can't work off with a little extra spark-sweat! :)

EARTH420 Posts: 114
1/28/12 12:48 P

Dear GOD & Sparkpeople:

Please help me to stay on track during my mini-vacation!! Fortunately, Sandi is healthy eating conscious!! AMEN

OBIESMOM2 SparkPoints: (245,995)
Fitness Minutes: (123,169)
Posts: 14,871
1/28/12 12:55 A

I remember one year mom & I went on vacation together. We went to Fort Myers. It's a great place (or I should say, MY kind of vacation spot). If you don't know anything about Fort Meyers, the guy who recommended it as a quiet vacation spot described it perfectly: You know all those folks who retire to Florida? Well, their parents live in Fort Myers.

It's also very close to Sanibel, which I love. Mom and I rented bikes. We stayed in an efficiency and limited our eating out to one meal a day. We rode bikes everywhere. I think I lost close to 5lbs on that vacation!

THEPANG Posts: 167
1/27/12 8:01 P

I went on a cruise a few years ago and was also concerned about heathy choices. It was a great experience. The portions were smaller, there was plenty of great heathy choices. Walking around the ship was good exersise and there was a fully equiped gym with a great view. I was always an active place with included classes. I was never hungry and lost weight! I filled in a quesitoneer before the trip requesting diabetic choices and there was always sugar free desserts, and fresh fruit on the menu. The big buffet had lots of low fat, low calorie food. In the dinning room for lunch there was custom made salads with many choices.

TISTYEN Posts: 214
1/27/12 1:09 P

One way to combat boredom in the car is with audio books. I download books to my iPod, plug that into my car's sound system, and listen to them on my commute (an hour and a half each way most days). It lets me "read" books I don't have time to read any more and keeps me from road rage. Right now, I'm working my way through David Weber's Safehold series.

MOLLY_777 Posts: 8
1/27/12 12:59 P

I find that granola is a great breakfast or snack food. Also lots of water, sometimes when you think that your hungry it is really that you are needing water. And if you get a sweets craving but there is only desserts to choose from, it is healthier to get the apple pie instead of the chocolate cake.

LLYNN23 SparkPoints: (0)
Fitness Minutes: (3,834)
Posts: 1
1/27/12 11:30 A

I'm getting ready for a short trip 36 hours to catch a meeting and back.

One thing I'm doing is packing packets of oatmeal. There's a coffee pot in the hotel room that will make hot water (if not also a microwave). This saves me from paying $15 for runny eggs for breakfast and gives me a good way to enjoy a bit of quiet in my room before a long, hectic day.

I, like many others, pack some snacks. I walk a fine line due to being hypoglycemic. I always have fruit leathers in my purse on a daily basis. I get the whole fruit ones, not the kiddie fruit snacks. That way the sugars are less processed. Trader Joe's has some as do regular grocery stores. I also add in some nuts. If I'm missing a meal or a meal is delayed, I grab a fruit leather and a few nuts.

I am completely in agreement with the water bottle. I take it everywhere. Also, I pack my own Splenda packets for coffee (not much sleep on many work trips).

One thing I do tell my self is that I may not loose weight on the trip, but I can maintain. I will make wise choices from the menu and do my best. Things can be complicated as I am a vegetarian (and heading into BBQ country!), but there are many more options out there.

Don't be scared. This is a journey, not an instant gratification. I gained over the course of four weeks traveling, but due to the new habits I have learned, I lost that weight in less time than it took to gain. It can be frustrating, but it is worth the battle. You're in a marathon, not a sprint.

1/27/12 11:18 A

I have to make a few road trips for work each year. I really struggle with being bored in the car and my bad habit is to snack in the car to keep myself occupied. I try to pack healthy snacks like veggies, fruit, nuts, crackers and Laughing cow. But it's hard to stick to just that. And at some point, even though I'm eating healthy, I'm just eating too much.

I have a 5.5 hour trip coming up next week and I need some help.

1/27/12 9:24 A

Everyone has such great tips!!!! I'm going on a cruise in 5 weeks and trying to figure out how not to overindulge while on the boat. Exercising while at sea and while in port not a problem, been there done that!!! This is the time when I allow muself to have what I call "la la moments" with food, but I also don't want to have to many of those while gone. I love trying new things while in different countries (and counting those calories is next to impossible) Any suggestions would be greatly welcomed!!!

MADMARE SparkPoints: (17,769)
Fitness Minutes: (12,052)
Posts: 69
1/27/12 9:23 A

I went on a 3 week tour that had three buffet meals a day. I avoided gaining weight by using desert or appetizer plates instead of the giant dinner plates, taking a few items that looked good, avoiding most of the rice, breads, and starchy vegetables, trying a little bit of anything with lots of vegetables. I had one beer or glass of wine some days, but no more. Knowing that future meals would be buffets helped me keep a grip on my appetite. This wasn't a one time indulgence, there would be another interesting variety of foods at the next meals. I even ate moderatet amounts of deserts. Lucky for me they were not so yummy that I was tempted to have seconds.

1/27/12 8:42 A

Don't forget your toothbrush.

SCRAPCATHY17 SparkPoints: (7,057)
Fitness Minutes: (3,108)
Posts: 561
1/27/12 8:40 A

I am going to Florida at the end of February, taking my niece to Disney World so I was very happy to read this thread, It is packed with lots of good advice that I will be using when I start my trip. Thanks everyone!

DJSHIP46 SparkPoints: (161,014)
Fitness Minutes: (106,703)
Posts: 8,854
1/27/12 8:37 A

I always try to take some healthy (low cal.) snacks with me, but resturants have been difficult. This time I checked out the new menu items at Denneys and found them low cal and tasty... at least two out of three were. A lot depends on whether the cook understands the concept the last one didn't, so I just didn't eat it all. Before I retired I used to take a small hotpot with me so I could warm up soup when I didn't feel like eating out.

TISTYEN Posts: 214
1/26/12 9:33 A

I don't travel much, but I do spend a week and a half every year running a registration desk for a trade show. I'm diabetic, so I have to be careful about what I eat and when. I don't choose my hotel and spend long days at the Convention Center with half an hour for lunch. Here are a few of my tricks:

I pack a box to go on the truck that includes Glucerna meal bars (in case the breakfast offered is all carb and no protein) and snack bars (I have to eat something every two to three hours) as well as their shakes for my bedtime snack. I also put a couple snack bars in my carry-on in case of flight delays.

While at the Convention Center, I find the snack bar that's selling the healthiest stuff (one not far from the desk had grilled chicken sandwiches last year). I can get a fridge in my hotel room (which I use for the shakes), but have no way to heat anything up, so I eat at the restaurants (or room service if it's been a long day) and choose the healthiest meal options (lean meats, chicken, or fish; sauces on the side; and make sure there's veg and/or a salad). I can even have dessert in moderation as long as I leave room for it in my meal plan. The trick is only to eat a reasonable portion. If possible, I ask them for a smaller portion.

I get a lot more walking in on site than at the office, but I also pack my workout gear so I can hit the fitness center and get on the bike. I also bring my stress bands to do my ankle and knee exercises to keep my joints from locking up.

1/25/12 5:55 P

Thanks for all the great suggestions!! Going to Newfoundland next week for 5 days and though travelling hasn't been an issue for me in the past I am doing a cleanse right now that is fairly diet restrictive, so it was great to get some encouragement from all of you on what I can do to stick with it while I travel! emoticon

JIMIPAGE29 Posts: 2,880
1/25/12 5:55 P

just made a road trip to Florida, Portland to St Augustine in 23 hours. I packed peanut butter and jelly sandwiches, individual cranberry juices, water, 100 cal snacks of trail mix, chocolate covered granola bars and 5 hour energy drinks.

I was going to crack a joke and say when we travel to a tropical climate i.e. St.Thomas, St John, San Juan, St. Croix we go to nudist colonies to save on packing clothes, but to be truthful we do pack as lite as possible so as to have just a carry on. When you're not checking a bag you're not waiting to retrieve it or putting in a claim to try and recover a lost one.

2BEATIT1 Posts: 3,162
1/25/12 5:40 P

You got a lot of good advice here.
The only thing I would add is that if you are eating ENERGY BARS, please make sure you drink lots of water with them. They can be very binding if you don't.
All the best on your travelling

THEGURL2001 Posts: 235
1/25/12 5:21 P

Where ever I'm going I always look up what near by and what's on the menu so that I can make better choices cause it sucks to just order salads and now most places have a healthier side. And I check for hotels that have dinettes i guess you call them kind like a small apartment so I can shop for what I want and cook back at the room. I also take a cooler with me it always comes in handy drinks and snacks and sandwich stuff always on ice.

ELANORIRIS SparkPoints: (0)
Fitness Minutes: (85)
Posts: 2
1/25/12 3:20 P

I have tips to share not only from my own experience but I also have a health-nut coworker who frequently has to take long road trips to very rural areas where there is very little in the way of restaurants and most of them are heavy on fried food. This is what I learned from traveling with her:

Get a small cooler (I have the soft-sided kind that are really more like an oversized lunchbox) and pack it with healthy snacks. Do have fruits and veggies, but it's also important to have protein so you don't get too hungry - this always leads me to make bad choices when we do stop at a restaurant. My coworker packs almond butter and bagel-thins to make sandwiches. I like string cheese and nuts. Restock every other day or so at a grocery store.

My rule for restaurants is soup. As long as it's not cream based and sounds reasonably healthy, I always order soup for lunch or dinner. I'm not a huge fan of salads and especially don't like them when you take all the stuff out that makes them fattening - croutons, cheese and heavy dressing. Soup is usually pretty low calorie and almost every restaurant will have one choice, plus it seems like the one thing restaurants do not serve in gigantic portions. The only downside is that it can be very salty, but that's true of restaurant food in general. Soup is my safe option - find one that works for you.

Traveling is exhausting, but try to exercise - even a short walk when you stop for lunch is good. When traveling by car and I am usually more motivated to exercise because sitting in a car all day is extra hard on my body.

KAW0829 Posts: 155
1/25/12 1:18 P

Thanks for all the tips! I'm going out of town in 3 weeks and I need some help on eating out in a healthier way. I'm going with my fiance and I hate to keep him locked up in the room eating chicken and veggies........

1BOOMBALATTY SparkPoints: (106,247)
Fitness Minutes: (46,680)
Posts: 3,048
1/25/12 12:50 P

Just got back from a business trip...walk, walk, walk
Make healthy choices...they're out there

BAMBI31311 SparkPoints: (0)
Fitness Minutes: (8,572)
Posts: 498
1/25/12 12:20 P

Well done for your weight loss in the short space of 3 weeks. If you can't do your own preparation, you will need to make healthy food choices. Buy a bag of apples that you can keep in your room, and when you get hungry, just munch on one when you need to. Can you pack some little zip lock bags and full them with specified amounts of nuts or dried fruits, that you could take with you ? Make sure to get hold of bottled water so you can keep your water intake up everyday. Good luck, I'm sure you'll tackle each day to the best of your ability, and you can always try to get five to ten minutes of body weight exercises done in your room, you don't need too much space for that. emoticon

CHRISMELLOR SparkPoints: (5,030)
Fitness Minutes: (5,696)
Posts: 31
1/25/12 4:00 A

Last year I think I traveled around 150,000 miles to many different countries and climates. I've done this for the past 2 years. This year will be the same. The past two years I've gained at least 15kg on top of an already excess, topping out around 116kg which for 1.75m is wayyyyy to much.

So - what have I done?

I took control of things. I went to a dietitian and the docs. They have helped me become aware of what I eat. Funnily enough - eating on the road is not a biggie for me - not now I know what I can eat. I'm often on my own so I now pop into a food store and get rye bread etc. rather than go to a restaurant. I also avoid the traditional breakfasts in favour of muesli. I don't order room service and I really do avoid the bar.

Thats fine - but - as we all know - on the road is a killer and often you are alone a lot of the time. It's easy to put on the TV or switch on the PC and chat etc. These are danger points.

As a few folks have said below - hit the gym. Do this as soon as you get in to the hotel. Especially after a long flight/drive. Just do it. It gets rid of a lot of tension and poison that has built up while you sit. It gets the blood flowing. If there is no gym - take a resistance band in your luggage - use that in your hotel room. Spark has a lot of good exercises for this. Pushups are something you can do anywhere.

When you get into room - DO NOT connect to internet immediately. If anyone wants to know why you didn't respond to that important email they sent just tell them you had to take care of your health first.

Drink lots of water. Airco really takes it out of you. Airplanes doubly so. Don't take advantage of the free drinks. Don't even drink the soda:) Just plain water. Lots of it.

On the plane - don't forget to stretch. Many in-flight magazines have exercises in them that you can do in the tiny space that you have available.

In the airport - walk - don't use the moving walkways. If the airport has stairs - walk up and down them a few times - use the opportunity to stretch. You will be or have been sitting for a long time.

Use something like to see what there is at your destination. Make a point of going to see some landmark or museum. Get out and get active. It's easy to feel depressed and isolated in hotels. One of the ways we deal with that is to go to the bar and seek solace with similar depressed isolated people. Not healthy;) Leave them be - look after yourself first:)

Take up geocaching. Many many cities have geocaches. Many phones now have built in GPS and mapping software. Use them. is a good place to find out more about this hobby.

If you can - take walking boots with you. Make that effort to take the walk around the place you've just seen in TripAdvisor and get those caches you found on

All sorts of things can be done to take advantage of the situation...

Remember - you are in control and you control what you do:)

EBERNST SparkPoints: (0)
Fitness Minutes: (5,048)
Posts: 14
1/24/12 10:29 P

I travel a lot for working. Typically on 2 weeks trip which means a lot of time spent in hotels and eating out! It can be super hard to stay healthy and lose weight especially when others (for me co-workers) aren't doing the same!

Some tips I've found:

1) Try to eat fruits or vegetables at every meal! You can usually take bananas and apples from your hotel and eat them as a snack! Or substitute your fries for veggies at lunch!

2) Make working out the first thing you do once you get into your hotel room. Traveling can be tiring and my work involves a lot of walking around, but I make it a priority to work out as soon as I get back. If I turn on the TV suddenly its 2 hours later and I still haven't worked out. Either use your hotel gym or see if there is another local gym. YMCAs are pretty good about letting in visitors!

3) Buy frozen dinners and veggies to eat for dinner in your hotel room. I especially like Amy's organic dinners and you can buy steam bags of fresh veggies at the grocery usually! If you travel with other co-workers (like I do) it can be hard to skip out group dinners, but I try to spend at least one or two nights in my room during a trip if not more. In restaurants I try to portion size my meals and make good choices!

4) Pack your scale with you! I found that going 2 weeks without being able to double check my weight made it much harder to lose! So I found that if I pack my scale in my luggage I get a much better sense of how I'm doing and can adjust my eating habits to it!

Good luck! Traveling can be hard, but it is great to see the world and be healthy all at the same time!!

CHIMANGA SparkPoints: (0)
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Posts: 33
1/24/12 9:40 P

My friend lost 30lbs whilst living in a hotel! So it can be done. If you are there for more than a few days, speak to the wait staff tell them you have a strict eating code and can the kitchen help? Most places can cater to even the fussiest!

Fitness Minutes: (20,400)
Posts: 2,704
1/24/12 7:28 P

The things that work best for me are packing healthy snacks (including protein bars that I can eat as occasional meal replacements... for example when I'm stuck in airports) and making time to be active. Look for a hotel with good restaurants... about a mile or two away! Pack your walking shoes and walk to and from the restaurant for dinner! Challenge yourself to get up early, early, early one morning and walk to the highest point in the city to take a beautiful sunrise photo. If you're a member of a gym chain, see if they have a branch in the other city that you can use (I can use my YMCA membership all over the country!).

1/24/12 7:16 P

A lot of good suggestions here. I also will stop at a grocery store on my way to the hotel from the airport. I buy yogurt, cereal, fruit, fiber bars. I am also assertive in a restaurant when ordering. I do find peer pressure to drink alcohol. I usually do 1 glass of red wine because I do enjoy it and then stick with water the remainder of the night.

KRISZTA11 SparkPoints: (113,960)
Fitness Minutes: (187,398)
Posts: 4,235
1/24/12 3:44 P

Most hotels have healthy breakfast options,
I usually choose ham and eggs with a roll and lots of vegetables.

For the rest of the day I pack my food - in the winter my car serves as a fridge (unless it's far below zero when it's no good for fruits and veggies).
I always have my food pack with me, with plastic forks and spoons and a good knife.
I pack whole fruits (apples, oranges, bananas) and vegetables (cucumbers, tomatoes, green peppers) - they are fit for use on day 3.
Sometimes I bring canned corn or beans, and make a salad in my hotel room.
I pack cornflakes in plastic boxes, and add bananas and yogurt before I eat them.
Ham / cheese ! chicken sandwiches last 2 days too.

Opportunities are infinite!

Some people may feel it is gross to make a salad in a hotel room, but I don't make a mess.
Apart from that, there are only positives:
-I know what I'm eating
-it is easy to track
-it takes less time and less money than eating out

Good luck!

EARTH420 Posts: 114
1/24/12 10:48 A

Fortunately for me, when I travel, I usually stay w/friends and/or family and we eat in more then out. If we do go out, it's difficult to keep inline BUT I try. Money usually hinders going overboard - so there's always that factor WHICH HELPS. If I do a "road trip", I am extremely frugal in my spending and try to have a cooler w/ my own fixings rather than paying for fast food. SO I do TRY to keep things in control ... and also try to make up for "badness" the next day. I am far more serious these days about keeping weight from getting worse and trying to reduce in a slow but effective manner by slowly changing and adapting healthy eating habits. So far the results are S L O W but seem to be working as my cravings for sweet things have me looking for an orange or yogurt or dried fruit before I go to the cookie jar. Salty cravings have me looking for things like a sweet potato rather than fries and other small changes - always bearing in mind the calorie count.

MI-ELLKAYBEE SparkPoints: (228,267)
Fitness Minutes: (210,762)
Posts: 4,388
1/24/12 10:17 A

When you have to eat in restaurants, ask for your food to be made as you wish. For example: I order egg white omelets made with pan spray (no fat or butter.) They all have it. I take a few cans of tuna, a can opener, and rice cakes with me for snacks, sometimes that's dinner. I absolutely will NOT break my diet, no matter where I am. If you're with clients or business associates, and they picked a place where your choices are just not on the menu, order a salad with slices of lemon (no dressing) and a baked potato and vegetables: steamed. Baked or grilled fish is ok - no salt added, please. If you order with assurance - what YOU want (whether or not it is actually on the menu) you will be respected for your healthy choices and may inspire others to order as YOU did! One slice of pizza won't hurt. No sausage, though (uber-sodium intensive...) These days, all hotels have fitness centers, some have in-room fit kits you can pick up at the desk. But I always carry a resistence band in my suitcase - it is good for a full workout! It is far easier to gain weight at home, with a refrigerator, microwave and stove so handy, than it is when your mealtimes are controlled. I lose weight on business trips. May God bless your continued success on this journey we all share.

TON0874 SparkPoints: (23,610)
Fitness Minutes: (17,848)
Posts: 5
1/24/12 8:17 A

Good Info, I'm going to Orlando for a 4 day conference next week. My biggest kicker is social drinking, we have several get together prior to big yummy dinners. I like salad & fish so in Fl it's easier to get a good meal, but a few jack & waters @ 100+ cal each rack up quick. It will be a test but my loving wife will be there to help me make good choices or at the very least limit the bad ones! At least I can get off the tread mill in this chilly state of IA & get outside into some 80 deg sunshine that will be nice. emoticon

LEANJEAN6 Posts: 17,999
1/24/12 6:41 A

wear your runners-

HELZIE Posts: 509
1/24/12 4:46 A

When I travel, I go back to basics...eating the healthiest things on the menu and *watching the portion sizes!*-the greatest enemy. To be honest, I used to do something like this:
Breakfast: Toast, fruit (take my own or there are usually little cafe's that will do this. Or a store nearby. Most places have a simple breakfast menu.)
Lunch: Salads: Again, small stores carry ready made salads or small cafe's along the way.
Evening Meal: If you're eating out, make the good choices! Or if not, just watch the portions.
Snacks: Take your own...there are lots of healthy snack bars etc to choose from if you are looking for non perishible.
Overall, just try your best, and try not to get too overwhelmed by it. If things don't go to plan, you just jump right back on the wagon at the earliest opportunity. Good Luck, and congratulations on your success so far!

LIS0707 Posts: 88
1/24/12 4:28 A

When I used to travel a lot I tended to stay in motels rather than hotels, so always had a fridge and at least a hot plate and toaster. Some hotels will have self-catering units as well, so you can always ask for whoever books your travel to try and get you one of those.

I don't think I've ever stayed anywhere that didn't have a fridge - they've got to have somewhere to store the cold stuff for the mini-bar afterall! So you can put milk and yoghurt in there. And I'm pretty sure even the fanciest places always have tea and coffee making facilities, so you can get boiling water to add to meals, or for making up a miso sachet.

If you get yourself one of those tupperware shakers, you can make up power shakes - I make my own from 1 scoop of soy isolate protein powder, 1tsp cocoa powder, 1 Tsp smoooooth peanut butter, and about 250 - 300 mls water. It's suprisingly filling, and runs you only 203 calories (3 carbs, 11 fat, 24 protein).

If you can get to a supermarket, see if you can pick up tubs of salad there. The ones here usually have the dressing in a separate sachet, so you can control how much of that you eat. If you eat meat, get a little cold meat, and there's your dinner or lunch - no cooking required. Or if you don't eat meat, get a small can of beans or some bean salad from the deli serve-over for your protein. You can always carry a plate and some cutlery in your luggage if you really think there won't be any facilities in the room.

ERIKGN Posts: 165
1/23/12 10:18 P

Wow these are all great tips. This is a great place for help! I want to say thanks to every one for sharing. Even though I didn't start the topic the info here is great.

EMMANYC Posts: 1,702
1/23/12 9:42 P

I travel fairly often, sometimes to countries with dodgy sanitation systems. I try to do the following:

1) As someone else mentioned, I often pack some healthy food that I can eat for breakfast or a snack. I usually carry at least one meal bar in my purse on travel days, so I'm not at the mercy of airport or airline food, although I will look out for healthy options, too. I'll pack in my suitcase another half dozen meal bars, and sometimes I'll even bring my favourite breakfast cereal (which I love so much I'll eat it for dessert sometimes at home).

2) I don't hesitate to order a healthy (and sometimes expensive) breakfast at the hotel. I'll typically ask for a couple of poached eggs (and eat one whole egg plus one egg white), low fat yogurt, and whole wheat toast (dry). I stay away from omelettes because they sometimes have added fat. If there's a buffet, I'll load up on fresh fruit (if safe to eat) and yogurt (and try to sneak an apple, orange or banana back to my room.

3) If it's feasible, I'll go to a nearby shop and buy bottled water and fruit to keep in my room.

4) When I order out (room service or in restaurants), I sometimes choose the healthy option (like salad with dressing on the side). But sometimes I'll order something else and "pick" at my food. For example, I'll order a tomato-based pasta dish with chicken or shrimp, eat all of the protein but limit myself to about 1 cup of pasta. Or I'll order a burger with side salad, pick the burger up and eat a bite or two, and then put it down, take off the top bun and eat the rest with a knife and fork.

5) I try to get some exercise at the airport by walking as much as I can. I remember getting an hour's worth of power walking done in the Houston International Airport once, and I wasn't even lost!

6) I pack my gym clothes and try to work out at least every other day.

7) I don't fret about the scale on the trip. I often find that I seem to gain a couple of pounds after a flight. The weight comes off a few days later.

8) I watch my alcohol intake. Business trips often involve drinking. I stick to wine, and alternate wine and water.

PEGSTOLZ SparkPoints: (0)
Fitness Minutes: (17,105)
Posts: 208
1/23/12 8:05 P

I always gain weight, at least water weight, but sometimes more, when I travel from Japan to the U.S. or back. The best nutrition tips I can share are to drink mostly water (no alcohol, sodas, or juices) and to try really hard to get back to your normal eating routines for meals and snacks when you arrive, i.e. try to have access to a refrigerator, microwave, kitchen if possible, and hit the grocery store as soon as you arrive.
I find that while flying on all of those long flights, I just have to try to eat what I can stomach - by the end of the trip I am always feeling queasy... I do take nuts, hard granola bars or crackers, and hard candy with me because you never know when you could be stranded on board. Most other items will not go through security and there never seems to be enough time to buy something afterward or to eat in the airports.
Pack light - don't have a huge carryon if any, stretch a lot, sleep using an eye mask (I find that as soon as it's on, I am OUT), walk as much in the airports as you can. When you arrive, try to stay somewhere where it is safe to get out and walk in the fresh air or to work-out, always stretch and those resistance bands are lightweight and easy to put in a suitcase. Sometimes I even pack a light kickboard and my swim gear in my checked bag.

MARITIMER3 SparkPoints: (210,238)
Fitness Minutes: (119,426)
Posts: 9,379
1/23/12 6:06 P

I usually lose weight when I travel because:
- I can choose healthy options for me without worrying about cooking for someone else
- there are no left-overs in the fridge to tempt me
- there are no cupboards with candy, salted nuts etc.(DH always has these on hand)

Have a great trip; focus on yourself and avoid too much alcohol if there are evenings out with colleagues.

ARDUINNA SparkPoints: (0)
Fitness Minutes: (9,850)
Posts: 77
1/23/12 5:16 P

Check out the restaurants around your hotel & work to see what's available & check out the nutritional stats online. You'll know what's best for you & the less time you spend staring at the menu, the less likely you'll be to pick something bad ;) I love trying out new non-chain restaurants but when dieting, it's more difficult.

I find Hungry Girl has some great travel tips as well.

NED333 SparkPoints: (23,138)
Fitness Minutes: (15,424)
Posts: 136
1/23/12 4:34 P

I agree! Check out nutritional guides before hand and know what you're going to order. I've been stung before thinking I was ordering something somewhat healthy only to go home and check before entering into my food journal and find that I'd sabatoged myself! Oh, and try to walk and move as much as is possible. Happy Traveling!!

MSCHMITT8 Posts: 41
1/23/12 4:31 P

Many restaurants have nutritional guides online, I like to check it out on my smartphone before dining so I have a good idea of what I can and cannot get.
I also will bring a box of Special K protein bars in my suitcase, it saves me time, calories, and my per diem budget.

DONNA088 SparkPoints: (17,725)
Fitness Minutes: (5,970)
Posts: 333
1/23/12 3:24 P

Great advice! I also bring a lot of food with me - like V-8 for the hotel room so I get my veggies and apples and nuts.

OBIESMOM2 SparkPoints: (245,995)
Fitness Minutes: (123,169)
Posts: 14,871
1/23/12 3:19 P

I always carry protein bars when I travel (and some apples, if possible). That gives me a healthier alternative when the only options are things I won't (or shouldn't) eat. I also like to take my homemade trail mix with walnuts, raisins and pumpkin seeds for a snack. If your hotel has a free breakfast, you can usually pick up a few pieces of fruit on your way out in the morning.

Eating out - go for grilled, steamed, broiled options with NO SAUCE (or ask for it on the side). Lots of restaurants have healthy options marked on their menus these days. If you can order lunch sized portions at dinner, that helps too. Or maybe somebody else in your group would like to split an entrée.

When I traveled a lot for work, I always packed my exercise bands so I could still workout. Most hotels have a semi-decent gym and I would use the gym early in the morning. Sometimes I was lucky enough to find a running or walking partner in our group (be careful about going out alone in areas you don't know!)

We go out for Mexican after church most Sundays. I've started counting out the number of chips I'll allow myself and putting them on a napkin. I can have as much salsa (no cheese dip) as I want, but once those chips are gone off my napkin, I'm done. {No...I'm not a double dipper! I break them into smaller pieces for dipping.}

SSLAGLE1 Posts: 20
1/23/12 3:14 P

I just got back from a week-long trip with a basketball team. I was at the mercy of the bus driver...and 30 teenagers. (Can you say "fast food"??!!) I packed clementines, Odwalla bars, and some small bags of Cheerios. Although Cheerios aren't the healthiest cereal you can have, it will kill a sweet or salty tooth. Another option is Special K Protein water mix. Any planning ahead you do is certainly better than being caught starving at the buffet or vending machines while traveling. GOOD LUCK!!!

ALIHIKES Posts: 4,315
1/23/12 2:16 P

I travel a bit on my job, so some tips that help me:
1. I pack healthy snacks so I am not stuck eating fast food or unhealthy food if meals are delayed (usually bring dried fruit, nuts, healthy power bar, crackers, drier cheese or peanut butter in a tube). I pack them neatly in my briefcase
2. I sometimes pack my breakfast cereal in my suitcase, so I am not stuck eating the less healthy options at the hotel buffet (I have my own cereal, and take fruit and milk or yogurt from the buffet)
3. For dinner, I order either salad and soup, or a healthier appetizer, instead of a full dinner
4. Many of my lunch meals are provided, so I try to eat more moderate portions, or order something healthier (if that is an option). So if my employer is providing pizza, I usually go across the street to pick up a bento box (while they are taking a short break before resuming the meeting). If my clients are providing a meal, I choose moderate portions of the healthiest option, smile nicely and say thank you.

MANDYJ73 Posts: 310
1/23/12 1:26 P

Just stay in charge! You don't have to eat everything on your plate, so no matter where or what you eat, keep the portion to a normal size and calories. There are more healthy options on menus these days too. It's all up to making clean eating choices and smart decisions that will keep you proud! Good luck.

And don't forget to keep track of everything... accountability is my best friend!

ANJOYLA SparkPoints: (0)
Fitness Minutes: (155)
Posts: 469
1/23/12 12:01 P

First you can load up on Crystal lite or Walmart brand or whatever brand packets that you take to the restaurant or put in water bottles. They are easy to carry. And at restaurants all you have to do is order water. It will cut your bill down.

Another thing you can do is maintain breakfast, lunch and dinner. For breakfast watch your portions. For lunch do a salad . I am not one for dressing so you might want to order dressing on the side and only take a teasspoon. And ordered grilled chicken. Or if you are craving fast food go for the kiddie meal it's not as much as the regular and occasionally you can do this.

Most fast food places have fruit, salad, water, and chicken grilled.

I for one if you get a bun don't use the bottom or top get rid of one side.

Instead of fries try salad or fruit.

Taco go for more salad types.

It all depends upon what type of restaurants you frequent.

Load up on gum so you don't snack and most places have a grocery or take a cooler in your car and prepack veggies and healthy snacks.

Hope this helps just because you are away from home doesn't mean you can't stick to your diet. Ask how things are cooked and decide from that point.

1/23/12 11:57 A

I always bring my own water bottle EVERYWHERE. Dehydration doesn't help with weight loss and it's easier to dehydrate during travel. Especially air travel!

1/23/12 11:51 A

Ok, So I am 3 weeks in and I have done great. Down 10 lbs. This has been due to planning my eating day out in advance and eating at home with occasional eating out. However, now I'm headed out of town on a business trip and I have to admit that I am scared. I won't have access to a fridge or microwave so eating out is my only option. I'll be gone 5 days.

What are some good tips to keep in mind while traveling/eating out?

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