For many people, travel indulgence can mean an unwanted weight gain that is much less fun to take off than it was to put it on.
Whether your travel is business or pleasure, it IS possible for you to stay fit and eat well.
The challenge is greater, of course.
But let's not throw in the towel before the chambermaid arrives.
Here are many tips to help you plan where to stay and how to eat on your next trip.
It could have a big impact on your ability to maintain your weight.
Planning is key.
Choosing Hotel Accommodations There are many options to consider in a hotel impacting both physical activity and diet.
For example, many hotels provide a small bar fridge and a microwave.
With a little planning, you can prepare a simple, healthy breakfast in your room, like hot or cold cereal with yogurt and fruit, or even scrambled eggs.
Remember to pack the required dishes.
In terms of activity, the easiest solution is to look for hotels with pools and fitness facilities.
Some hotels also offer VCRs or DVD players for your favorite exercise programs, as well as in-house trainers and exercise programs.
Then all you need to do is schedule the time to actually use the services.
For those who prefer the outdoors, find a hotel with a safe, practical, even scenic location.
You're ready to walk or run.
Ask hotel staff for the best routes.
Regardless of where you stay, there are other activity options to consider when traveling.
1.
Pack dyna-bands for a portable workout you can do anywhere.
Dyna-bands are stretchy latex strips that enable strength training without weights.
2.
Carry your suitcase instead of letting the wheels do the work.
Yes! 3.
Stretch or do yoga when you get up in the morning, even if your bed is the only space available.
4.
Make use of idle time in airports and cruise...
on foot.
5.
Staying on the 6th floor? Use the stairs.
6.
If your travel is strictly business, consider activity you can do during the workday, like walking meetings, walking during breaks, or do simple stretching in your chair during meetings.
Eating Away From Home 1.
If your normal diet is a good one, try your best to duplicate it when you're on the road.
For some reason, when we travel we feel entitled to splurge, choosing carelessly from the menu instead of from our traditional diet.
For example, we dump the milk for a big Coke.
Or we eat bacon and eggs with a big stack of pancakes.
Is that your typical breakfast? Hold the hash browns, which are often just square French fries.
You're not having fries for breakfast at home are you? Do you usually eat dessert every day? You can learn to be satisfied with a small taste versus a dessert buffet.
2.
If you have dessert or a glass of wine with dinner, by all means enjoy it.
And know that more wine means more stairs.
It's not punishment.
It's simple math.
Balancing your output with your intake allows you to indulge and avoid weight gain.
3.
Don't order blindly from the menu.
Eating out successfully is all about managing the experience.
Ask questions.
"How is that prepared?" Ask for substitutions.
"Can I get that with fresh vegetables instead? Hold the sauce, a little lemon please...
" Even if you're just ordering a salad, think about how much dressing/fat is required to coat an acre of rabbit food.
I recently ordered a salad that arrived on an embarrassing, turkey-sized platter.
Yes, I "gobbled" it up.
It's better to order dressing on the side and dip your salad.
You will consume much less fat.
4.
Order what's NOT on the menu - like a 1 1/2 egg omelet (one whole egg with one egg white - all the protein with less fat).
5.
Believe it or not, you don't have to eat everything that's put in front of you.
In restaurants known for large servings, plan to share your meal or ask your server to bring only half and to pack the other half.
Show who is in control.
6.
Buy take-out from the supermarket instead of fast food restaurants.
Barbecued chicken and a prepared salad will leave you feeling satisfied and free of guilt.
And you can eat it in the comfort of your hotel room.
7.
Always be prepared for unexpected hunger.
Pack snacks that allow you to keep your energy up, curb your hunger between meals as well as providing specific foods you don't typically eat much of in restaurants, like fresh fruit.
Energy bars, dried or fresh fruit and nuts can keep you on the safe side and away from unplanned temptations.
8.
Always have water on hand.
You will eat less and all your body systems will thank-you.
9.
Lastly, before you hit the road, think about the actions you'd like to take and visualize yourself following through because every action counts - in your favor or against you.
It's simple math.
You get to choose.
When you choose healthy behaviors, let your focus be self-nurturing versus deprivation.
And feel proud that you've taken great care of yourself and didn't gain a pound.