You have to get your eating under control or your weight will quickly get out of control. If you are a frequent flyer or driver, you know the food traps found in airport or roadside restaurants. The food choices are usually high-calorie, high-carb and high-fat.
"You never know when there will be long delays when you're traveling -- especially around the holidays -- so if you plan ahead, you won't be stuck going to the first fast-food place you find," said Samantha Heller, MS, RD, senior clinical nutritionist at New York University Medical Center.
Haphazard eating will skyrocket your calories and pack pounds on your body. The simple solution is to plan and pack nutritious foods like sandwiches with lean meats, green salads, unsalted nuts, fruits/vegetables, yogurt, yogurt smoothies, popcorn, etc. And drink plenty of water or unsweetened tea instead of high-calorie drinks like designer coffees and sodas.
2. Don’t skip your exercise. You can cover eating mistakes with an intense workout. Use the hotel gym, do a bodyweight workout in your room or run outside. Get a stability ball, medicine ball and dumbbells to do exercises anywhere, anytime. Keep your fat-burning enzymes active!
3. Walk at least 30-40 minutes every day. Walking during work breaks is a good time to stroll.
4. Comply with your meal plan at least 90 percent of the time. So, you don’t have to be perfect with your eating to control your weight. If you will be eating at restaurants, download the menus for planning.
5. Try to get enough sleep, which is 7-8 hours a night for most people. This will keep your metabolism working properly. Also, its easy to eat when you should be sleeping.
Always include fitness and health in your travel plans.
Columbia University's Mailman School of Public Health
Samantha Heller, MS, RD, senior clinical nutritionist at New York University Medical Center.
Mark Dilworth, BA, PES, CPT is a Certified Personal Trainer and former NCAA Division I athlete. Mark is the owner of My Fitness Hut, Her Fitness Hut, Sports Fitness Hut and My Nutrition Hut.