0800 040 7526
“Sort your surroundings” is a great mantra that weight watchers use. If you prepare well and fill the cupboards and fridge with healthy foods and snacks then it’s much easier to eat well and lose weight. Exercise is also easier. You can plan ahead and make time for it. At home you know where the local gym is, or the park and you can keep class appointments or sessions with your personal trainer.
When that routine is broken, however, both eating well and exercising can be left behind in the change of pattern. Many of our personal training clients don’t just have stressful jobs, but jobs that involve lots of travel, both domestic and international. It only takes a few days of “travel eating” to undo weeks of fitness gains and weight loss.
But…it is perfectly possible to eat well when travelling; with these tips and snack ideas you can come back even trimmer than you left.
Plan ahead. Look at your trip as a short military campaign. Plan. Use the internet to check out what restaurants you will be going to; check the menus and earmark some healthier choices. Look on the map to see what shops are nearby. A fruit and vegetable store, or even a Tesco express would be a better choice than a Costa, for example. This information will also help you decide what to pack food wise. This is another travel tip; read on..
Portion control. Just because you are at a business dinner doesn’t mean that you have to go mad. Just be aware of what you are eating…and drinking. If you have followed tip 1 above then you’re already ahead of the game. Think about having a couple of starters and a healthy desert rather than a whopping main. Eat slowly, always have a glass of water to hand – take sips often. Be aware of how full you are.
Stay close to your normal routine. If you are used to eating a certain way, say 3 meals a day, then try to stick to that. If you are used to having smaller meals more often then stick to that.
Don’t switch off! Even if it’s not something you normally do, use a calorie counting app when travelling. These are great and most are free. Myfitnesspal and weightlossresources are two of the best. They just keep you aware of how many calories you are eating. Seeing how many calories are in certain foods is also a great way to make smarter choices that are better calorific value. Simply noting things down on a bit of paper will help, even if you chuck it away afterwards.
Drink smart. On holiday or at a conference, there’s going to be booze. But being aware of some good choices will help you make good choices! See our list of low calorie cocktails; substitute wine and beer for spirits and low calorie mixers. Best tip of all – drink a glass of water between each round.
Have smart deserts. Swap cakes for sorbets. Pastries for yoghurts. See our blog post on healthy eating out options.
Take snacks with you. Just like a short military operation, being prepared and having the right equipment is half the battle. Pack the following:
Keep moving! The other big thing you can do to come back from a trip the same as you went away is of course exercise. This doesn’t have to be structured gym work, but staying on your feet, walking to meetings where possible, taking the stairs and standing when typing will all add up over the course of a day. Structured exercise will also keep you alert as well as trim. Many personal training clients who travel only book hotels that have good gyms. Others go away armed with an exercise routine (part of the DDW service) and some modern, light fitness kit, like a trx. With a bit of knowhow you can do a challenging routine right there in your hotel room.