Whether it’s a business trip to Korea or a family vacation to Tuscany, there is no doubt that it can be stressful to stay accountable on your diet when traveling.
But there are several strategies that you can implement to prevent you from backsliding on all the progress you have been making on your health and fitness thus far.
Have a Framework
Look, there is no way you are going to be able to stay as regimented as you are at home when it comes to your exercise and diet.
However, you can certainly implement a damage control strategy.
It all comes down to your framework.
If you implement a flexible dieting plan, it will give you a lot more freedom.
A flexible diet plan centers around a prescribed number of calories for each day.
Think of it like a budget.
These calories represent your ‘spend’ for the day and it’s your job to prevent a negative withdrawal.
You simply track your calories with a calorie tracking app.
Each time you consume something, you add it to your diary.
These apps have excellent databases built in so you can simply search for the food item and it gives you all of the macronutrient information.
Pro Tip: Break each meal down into its components. For example, instead of searching for “chicken burrito”, estimate the quantity of each ingredient and then add those items separately (4oz chicken breast, ½ cup rice, ¼ cup black beans, 1 flour tortilla, etc. This will provide much greater accuracy with respect to your ‘accounting.’
Prioritize Protein
Always seek to get your protein fill when making your meal selection.
I always recommend that my clients aim for 1 gram per pound of body weight to satisfy their protein requirements.
Not only is this necessary for building lean muscle tissue, it helps you indirectly burn fat because it prevents you from consuming excess calories.
Protein is the most satiating macronutrient which means that it will keep you full and thereby prevent overeating.
It is tempting to overeat especially when you travel.
So put an intentional roadblock to this behavior by seeking high protein meals to kill those hunger cravings.
Make Time for Movement
If you are on a business trip, there will surely be a hotel gym.
If you are on vacation with your family, make exploration and adventure your exercise.
There is always a way to incorporate movement while traveling.
Even something as simple as walking to your destinations instead of taking transportation will help you burn calories and keep your metabolism fired up.
People forget that they don’t need a fully equipped gym at their disposal in order to get a workout in.
It’s all about getting creative.
When I travel with some of my clients on their business trips, we often have to get creative with what we have access to.
It might mean an impromptu body weight exercise session in the park or even a series of exercises back at the hotel room.
Above All: Stay Mindful
The practical aspect of your travel framework will keep you on track.
However, your mindset needs to be present above all else.
This means staying cognizant of your choices.
Ask yourself when you make a decision: Is this adding to my health and wellness or taking away from it?
It is often as simple as that when it comes to staying accountable.
Be honest with yourself and always keep your goals top of mind.
Would the healthy version of yourself be okay with 5 drinks?
Maybe settle for 1 instead and then commit to a post-aperitif walk around the city or wherever your travel destination may be.
Hire a Coach
If you need a little extra help staying accountable on your diet and fitness regimen while you travel, feel free to reach out.
I am well versed with keeping my clients on track while they travel and I will structure an entire plan for you and stay in close contact with you while you are away.
I also travel with some clients during their business or vacation.
These are evaluated on a case by case basis.
You can learn more about me here.
