How to Stay on Track During a Business Trip

After a week of being in Cincinnati for a business trip, I'm so happy to be back home.  The constant go of a busy work week, dining out meal-after-meal, the extreme early mornings (we are talking 4am), the late night dinners with coworkers, and the lack of time, energy and resources for a good workout, I find it extremely hard to stay on track with my healthy lifestyle habits when I'm traveling.  I crave a good home cooked meal and the familiar routine of my workout plan.  This week I barely had time for a quick run during my breaks and I definitely felt the pressure of trying some of the local favorite food joints.  I will now have to work extra hard to get myself back into my daily routine and detox my body from grease and fatty foods.

Whether it is a business trip or a fun vacation, there are ways to stay on track with your weight loss plans.  Starting with what you can do while dining out and moving into ways to keep your activity levels up.  Remember to not beat yourself up.  There are times that things won't go your way.  It's time to accept it!

• Don't wait until you are starving to find a place to eat; plan ahead with snacks such as an apple or almonds.  This will keep you tied over so you don't walk into the first place you see.
• Choose your restaurant wisely.  Avoid multi-course meal specials, supersized deals, buffets, and fast food.
• Look for places that offer menus with nutritional information so that you can make an educated choice on the calories and portion sizes.
• Avoid plates with unhealthy and high calorie fats, and instead choose steamed, poached, broiled, baked, grilled or roasted when possible.  Many places will also honor requests for low-salt or low-saturated-fat versions.
• Try to eat the same portion sizes as you would at home.  Grab a box before you start and put half away for your next day's lunch. (Find a hotel with a mini fridge in the room)
• Be the first to order, you will be less tempted to go along with everyone else.
• Ask for dressings and sauces on the side as many places will go overboard with the toppings. Or better yet, save those calories and pass on the sauce altogether.
• Don't drink your calories.  Limit sugary drinks, sodas, and alcohol which add no nutritional value to your meal.
• Eat slowly.  Enjoy the food so that you don't over induldge in your favorites.  Think about each bite and whether you are really hungry or if it's a craving.
• Try to schedule a walking meeting.  Ask the individual if you can move while you talk if you don't have presentations or numbers to discuss.
• Move whenever possible.  Take a walk during your lunch break, walk around the hotel or office before going out for dinner, get up every hour and do a lap when possible.
• Find a hotel that has a gym or that includes a week with a fitness center.  This will make it possible to stick to your routine while away.
• Try a local recreation activity for your exercise.  Hiking the nearby trail will allow you to sightsee while burning calories.
• Pack resistance bands or a TRX.  This will allow you to pack a gym to put right into your hotel room.
• Maintain a well-rounded routine as best as possible.  Eat snacks, drink lots of water, and get adequate sleep.
• Try stress reducing techniques such as stretching, meditation, and relaxation.  I know how stressful a business trip may get.
• Finally... get in the right mindset.  Realize that being on a trip is not an all or nothing approach.  There will be things that come up, but that will not ruin your week.  Take care of yourself when you can and as best as possible.

What tips do you have for me when it comes to business trips and staying on track with a healthy lifestyle while traveling?
oxox, Em