One of the most important aspects of keeping good nutrition is getting in a good routine. How you grocery shop, cook your food, the places you eat, should all be routine. Of course you have different options, but you have the logistics down to eat properly.
So what do you do when you travel? I’ve found that having a “travel routine” can be critical. I see people all the time who eat ideally while at home, only to succumb to poor eating while traveling. They become victims to they’re perceived “only available options”.
The effects of eating poorly for a few days can set you back more than you may think. There are times where a cheat meal, or even a cheat day can benefit you, but that needs to be used strategically. I will save that for another post.
I’m going to show you how I manage to eat well while I travel, and still maintain, if not progress my fat loss. Ive traveled many times in the past, and manage to come home leaner. This is what I did this weekend, when I was at a conference for 3 days.
-I start my day by drinking 2 cups of water. Then I proceed to have a coffee. I may add just a bit of cream to my coffee.
-I always skip breakfast. That’s right, I don’t eat breakfast. I usually don’t whether I’m at home or traveling. If you think breakfast is the most important meal of the day, you may want to reconsider. I do a form of ‘intermittent fasting’ with my eating, which leads me to my first meal around 12pm.
-Lots of water throughout the morning
-I always cut the carbs out. Considering I’m not cooking my own food, I have little control of what goes into it. There will likely always be more butter, more oil, and more sugar to restuarant recipes, so I eliminate the carbs. This means only protein foods (eggs, chicken, fish, lean steak), and veggies. No grains, potatoes, fruits, or even dressings and sauces. Just ask for extra veggies for your sides, and if you get a salad get dressing on the side.
-Drink plenty of water between meals. Whether you are on a business trip or a vacation, drink lots of water. It will keep you from wanting to snack, as well as keep you hydrated.
-I bring protein powder and nuts. These are two things which are easy to bring, and I can travel anywhere with. If I need something mid afternoon, I’ll mix a shake and have some almonds.
-Dinner is the largest meal. This is usually because while traveling, the most social time is dinner. However you’ve eaten fairly light all day, and have the calorie allotment to eat more at dinner. Still eliminate the carbs and stick to protein and veggies. I like to go with a steak (sirloin), double veggie for the sides, and a been salad as an appetizer. Rest assured, the shear volume of butter and oil being added to your entre will replace your lack of carbs.
-If you drink alcohol, keep it light. Red wine is better than white, and a vodka soda is better than a beer or most mixed drinks. In an ideal case, eliminate booze altogether.
-Don’t go to bed full. By this I mean don’t eat again after dinner, and make it a point not to eat dinner too close to you going to sleep. This is something I practice always, but make a priority while traveling.
Following these keys has allowed me to stay fit while I travel, and many times return home even leaner. If you think you can implement these keys into your travels, I’d love to hear your comments in the comment section below!