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Stay in shape while traveling

Many of us may feel that we simply do not have the time to incorporate exercise into your busy lifestyle or business trip. But you and I know that this is just an excuse. Of course traveling can be exhaustive and your focus is on your business, not your body. But with some small nudges, your body can stay in shape and you will feel healthier and more focused.
Frequent flying and healthy eating do not always go together like Bacon and Eggs. So imagine trying to lose weight when up in the air a lot. Being on a diet while traveling is hard, very hard. Temptations are everywhere and your body is usually screaming for some salty, fatty or sweet comfort food wherever you go! On the other hand, your business trip is not the best reason to skip on your diet altogether. And of course it can be done…

Eat less than you burn

Just to remind you; 1 pound of fat contains approximately 3,500 calories. If you want to lose two pounds in a week, you need to be in a calorie deficit of 1.000 calories per day. So by eating less, drinking more (water!) and increasing you metabolic rate, this is an achievable challenge for your next trip. It takes hard work and discipline to lose some weight, especially when you are traveling. 
In order to lose weight, you need to eat less calories then your body actually burns. In the end, it is that simple! All during the day, even in your sleep your body is burning calories. You can easily burn more calories then you eat by staying active and watching your intake. So cut out the muffins, the red wine and the KFC and increase the good foods like salads, nuts and tuna fish. And remember, it is always best to focus on the positive changes that you have done and if you slip up during that important business diner, just know that it is fine. Focus on the positive and not the negative. Remember to reward yourself with a day off every so often to help keep you motivated and determined.

Drink your water


Traveling and drinking your water are a very strict combination. Before every trip, every taxi ride, every meeting and every meal drink 16 ounces of water. Slip an extra bottle in your duffle bag. Doing this can help you lose weight, as you will eat less but still be full. This helps to encourage you to get the recommended amount of water daily and lose weight. 


Increase Fiber


Eating more fiber each day will help to increase weight loss. Include whole grains, nuts, raw vegetables, fruits, beans and whole grain bread. When you start and if you eat too much fiber, you may experience some bloating, cramps and gas, so do it gradually day by day. Start with healthy airline food (preorder your veggie meal!) and pack your nuts with you on the road.

Watch Your Portion Size 


Many people have no concept of the amount of food that they should be eating. Here is a helpful tip about portion sizes… 3 ounces of meat, fish, chicken, etc. is about the size of the palm of a woman’s hand or a deck of playing cards. That should be enough to have a full diner and can best be combined with some veggies, some carbs and whole grain bread.

 Especially in a restaurant, the portion sizes are several hands full. It may be wise to leave some meat on the plate and you will have a much better sleep as a bonus.

Stay Away From Fried Foods and cookies!


It is common knowledge that fried foods are not healthy and should be avoided whenever feasible. In addition to causing you to pile on the pounds, these foods are of little nutritional value and can cause some serious health problems. They are associated with higher cholesterol and higher blood pressure, both of which decrease your cardiovascular health and make you more likely to suffer from heart disease or strokes. And of course, fried food is full of ‘empty calories’. Stick to a diet within a certain range of calories consumption ideal for you. 


Continue your exercise while traveling


Many of us may feel that we simply do not have the time to incorporate exercise into your busy lifestyle or business trip. That is just an excuse! There are many ways to get the exercise that you need. When you are traveling, take the stairs instead of the elevator, or park a little farther then normal so you walk farther. Instead of going out to the hotel bar where you just sit, do something physical like fitness, golfing or running the park nearby. Every extra bit of exercise helps!