Lose Weight While Traveling

““When dealing with complex transportation issues, the best thing to do is pull up with a cold beer and let somebody else figure it out” - Anthony Bourdain

Traveling can be an exciting and rewarding experience, but it can also be a challenge when it comes to maintaining a healthy diet. Eating healthy while on the road can be difficult, especially when you're faced with limited options and unfamiliar foods. However, with a little bit of planning and preparation, you can enjoy traveling without compromising your health. 

With that said, here are my 5 SECRETS TO EATING WHILE TRAVELING that can actually help you lose weight 👊

1. Pack healthy snacks

Pack snacks like nuts, seeds, dried fruits, and whole grain crackers to keep you full and energized during your travel day. My normal packing entails small bags of roasted nuts, a bag of shredded wheat to munch on with the nuts, a small block of cheese (Manchego is my go-to since it can keep ok in my luggage until I get to the hotel room), a bag of baby carrots, and an orange or apple. On my way out-of-town I'll pack a sandwich with sprouted, whole-grain bread chocked full of spinach or dark green lettuce, healthy fats like avocado, and lean turkey.

2. Call Ahead

The first step to eating healthy while traveling is to plan ahead; I like to google the area and even call the hotel ahead of time to find out specifics. I will ask if they have a refrigerator, microwave, if a grocery store is nearby, as well as what restaurants are in the area with good reviews. I'll have Door Dash, GrubHub or even Amazon Grocery deliver fresh vegetables or fruits if it's available. If I have a car, I'll stop by a grocer on the way into town to pick up some musts: berries, apples, oranges, carrots & broccoli. Not only can you boost your healthy anti-oxidants by keeping some berries on hand, you'll save some cash since fresh fruits & vegetables are more expensive when eating out. Have a quick nibble before heading out to the dinner so you aren't ravenous & eat fried & salty foods.

3. Hydration station

Skip the coffee & alcohol when traveling! Altitude causes dehydration but high altitude flying can cause you to lose up to 8 ounces of water per hour of flying. But it can be tough to get that extra water especially if you aren't crazy about it in the first place! I love the small packs of propel and cirkl that you can now purchase to help make drinking water more pleasurable, but remember that eating more fruits & vegetables are crunchy because of their water content. Try and snack on those before you grab the salty crackers, nuts or processed sandwiches. Another great solution are Chia Seeds. "Chia seeds can absorb thirty times their weight in water, which means body fluid regulation. Travelers can prepare their body for the long flight with a pre-flight meal that is heavy — about 1 tablespoon — on chia seeds" according to Erin Kaese, managing editor at Athletic-Minded Traveler

4. Boost your fiber intake the day before traveling

Traveling prevents you from being regular! Not only are you out of your normal routine, but if traveling by air, the altitude causes dehydration and constipation. As I mentioned, there is a method to my madness and NOT being regular can cause so much discomfort & distraction from your intended travel purpose. It's more difficult to socialize and give your best self when you have extra pressure on your abdomen! I have found that if you boost your fiber intake the day before travel, you will most likely be good on day 2 of travel. Yes, your body may be in a slight state of "shock" on Day 1 of travel but if you drink extra water & follow my food choices while traveling through the airport or eating at fast food choices day 1, you'll be much closer to regular on day 2 of travel. Getting rid of the toxins will help you feel good enough to enjoy every day of your trip!

5. Stay away from white bread, noodles, fried foods & extra indulgences (milkshakes dressed as coffee, donuts, Wetzel Pretzels, etc)

Day 1 of travel, ideally, you are consuming more of the packed foods you brought. If that was not possible, then continue the advice above but instead of the burger AND fries, choose one & go lighter on the other. For example, when I crave fries I want some fries! But I may instead get a big salad with grilled chicken, little dressing, no croutons, no cheese, few dried fruits & little nuts so I can fill up on the healthy vegetables. If I really want the burger with bacon, I'll do HALF, save the rest for later, and I'll skip the fries. If you are still hungry order a side of veggie or extra salad. Or eat the rest of the hamburger minus the bacon and bun. There are ways to satisfy your true hunger without going overboard; especially on day 1!

5. Become a Food Forecaster

Maybe you aren't traveling through the airport but rather driving day 1. If you find there really are no healthy options at the "truck stop" then look for the 2nd best: Consider food that has more color because of vegetables. Instead of getting the Popeyes maybe consider the McDonalds burger. It may be white flour roll and red meat but less trans fat will help your heart in the long run. What could be a substitute for the fries? Maybe they have a convenience store and you can grab pretzels, baked chips or even a cheese stick to fill up on versus wasted carbohydrates without much protein or vitamins. What about milk instead of fries and coke? Is there a sandwich option where you can request extra lettuce & tomato? Lastly, even a can of refried beans and a bag of pretzels (while not the normal combination these can be found in the convenience store side) can satisfy ones "macro" needs while avoiding too many fats & a diabetic catastrophe.

6. An Object in Motion, Stays in Motion

Calories in < Calories Out. That's weight loss. So instead of focusing all of your efforts on decreasing your food choices, I like to stay in motion so I'm burning a bit more WHILE eating a bit less. Viola ....my pants get a little looser but I'm not in starvation mode, either. Take the stairs and not the elevators! Walk & tour the area after meals instead of sitting down in the room. Enjoy the hotel pool and try to tread water instead of just putting your feet in. Not a swimmer? No problem! Hold the side in he shallow end and just kick while talking with friends. Even some hot tub yoga can get the body moving enough to help digest your food and prevent weight gain.

Overall, small preparation steps a few days before your departure, and while in-transit, can keep those gains from leaving you in the dust and making you feel that you went 12 steps backwards!

Andrea Zajac @A2Zajac Meet Andrea