Travel Health and Fitness - Keeping weight off when travelling

Staying in nice hotels and flying premium exposes a traveller to a lot of food one normally wouldn't eat. Further, sitting for long periods of time, as well as lacking energy for the gym due to jet lag, results in fewer calories burned. How do you seasoned travellers manage to control your weight? It's hard to say no to the steaks and desserts when you're sitting bored on a plane and in the hotel room.

I'm 6'2 and 170 pounds normally, but whenever I travel, I end up putting on a nice chunk of fat! It takes me weeks of hardcore gymming and eating veggies to get back to normal.

I guess my question is, how do you maintain discipline when travelling?

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Staying in nice hotels and flying premium exposes a traveller to a lot of food one normally wouldn't eat. Further, sitting for long periods of time, as well as lacking energy for the gym due to jet lag, results in fewer calories burned. How do you seasoned travellers manage to control your weight? It's hard to say no to the steaks and desserts when you're sitting bored on a plane and in the hotel room.

I'm 6'2 and 170 pounds normally, but whenever I travel, I end up putting on a nice chunk of fat! It takes me weeks of hardcore gymming and eating veggies to get back to normal.

I guess my question is, how do you maintain discipline when travelling?

One of the best bits of advice I've heard is to remind yourself that "this is not a special occasion." You don't need wine and three courses for dinner.

Other than that, I try to keep processed food to a minimum and not to eat if I'm not hungry.

I lost 30 lbs last year by doing these things -- pretty simple actually:

At Home:
1 -- cut everything in half. I work from home, so my routine was 2 eggs, 2 toasts, coffee. i cut that to 1 egg, 1 toast, coffee. for lunch, i used one piece of bread to make my sandwich, cut it in half, and ate that with 1/2 an apple, and maybe 1/2 a yogurt. If I'm still hungry i finish the yogurt and drink a full glass of water/crystal light.

2 -- whatever the label says is a serving, that's what i eat. (if it says about 13 chips, i count out 13 chips rather than just sinking my face into the bag like i used to.

3 -- drastically reduced intake of carbonated drinks, even diet. drink a lot more water.

4 -- for the afternoon sugar crave, a small cup of coffee/water, and a half cup of trail mix or just some nuts/dried fruit.

On the road:
--stay away from rolls/bagels/waffles at the breakfast bar. I stick to an egg and maybe a small bowl of fruit or some oatmeal (it sticks to you).

--at dinner -- when i order, i request a to-go box with my dinner. when the plate arrives, before i take a bite, i cut everything on the plate in half.

--late night munchies -- if it's a 3-4 day road swing, i stop at a grocery on day one and buy a small box of cereal something like shredded wheat or wheat checx that i can eat on the run thru the day's appts. I'll do this instead of a McD stop plus I dont McSmell at my 1 pm appt.

i tend to be a late night guy so many times i'll hit the treadmill as late as 10-11 pm...if i do, once i chill/shower, i might grab a milk before bed.

hope these help.

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+1 :-:

Hi fellow FTers! Did you know that FlyerTalk actually has a forum dedicated to Travel Health and Fitness (http://www.flyertalk.com/forum/travel-health-fitness-679/)? Well, we do! It was created in February 2011 and has gotten off to a great start.

Like spideysense, many members are on the road every once in a while. And let's be honest, because we're good FTers, we have access to the calories/food/beverages in airline lounges, business/first class travel, hotel clubs, etc. If you're like me and have very little will-power, staying healthy can be tough! :p

So when you get a chance, check out the Travel Health and Fitness forum: share your tips, learn tips from others, and commiserate with your fellow FTers. :)

(We'll leave this thread here in TravelBuzz for just a little longer, but we'll then ship it off to the more appropriate forum for further discussion. Thanks!)

/JY1024, TravelBuzz co-moderator

This thread outlines my dillemma exactly..

I've started not including breakfast buffets where I can.. because I'm usually not hungry in the morning, and if I start eating more than I need to, I start feeling like the Good Year Blimp..

A nice big lunch and salad for supper is suffice, but who's kidding whom.. I like to go for the nice steak at supper..

Fortunately I'm mainly in relatively hot places for work (Live in HKG, lots of trips to NRT, TPE, PEK) but I've lived most of my life in cold climate (Russia, Scotland, Canada) so especially in the summertime the profuse sweating outside takes care of any excess weight I would normally gain! I am guilty of overeating at hotels, airports and planes as well. It's taken me a long time to get the discipline to limit myself at the hotel breakfast and not try to finish the entire C meal on a flight (I seriously think it's such a waste to serve that much food... just reduce the meal size and bring a few more snack-type food).

I try to follow the same rules I do as I do at home though once I actually get there. I only eat until I no longer feel hungry instead of trying to fill my stomach completely at once. Walking instead of driving for relatively short distances is a big thing too.

Please continue to follow this discussion in the Travel Health and Fitness Forum.
Obscure2k
TravelBuzz Moderator

Things that can ehlp you increase your activity to keep burning calories:


Rather than sitting at the gate, waiting for a flight, walk around the terminal.
Avoid the moving walkways, and walk. I usually pick someone on the moving walkway and push myself to keep up with them.

Other things that can help:

Drink tons of water.
When dining out, cut every meal in half, and place it in a to-go box. If you don't have a fridge at your hotel, simply "forget" the box at the restaurant.
If the restaurant has healthy appetizers, order one of those, rather than an entree.
Send the bread basket back immediately.
Always keep some fresh fruit on hand.

When I'm not at home, I'll usually try to eat a big, but healthy breakfast. I'll double up on oatmeal, Cheerios, or eggs, will have a cup of yogurt, and some fruit. I'll also usually grab a piece or two of fruit from breakfast to take with me, or a cup of yogurt (or both).

Breakfast will usually suffice until about 2 or 3, and at that point, I'll have the fruit and/or yogurt. That serves as my lunch, and also means that at a normal dinner time, I won't be very hungry, so I'll take more time to consider my menu options, rather than just quickly selecting something because I'm hungry.

One of the best bits of advice I've heard is to remind yourself that "this is not a special occasion." You don't need wine and three courses for dinner.



This is probably one of the best pieces of advice.^

If you don't do it at home, don't do it while traveling. Sure some things may make travel a little easier...if you have an upset stomach, get a ginger ale...but get it with ice.

I'll second the bits about keeping your protein higher. When I see a breakfast buffet, the first thing I go for is eggs. When looking for dinner, I get something that has chicken and veggies--or a dinner salad (with chicken or even salmon) makes a great option.

I used to know a guy who insisted on using stairs when he was on the road. When checking in, he'd find out where they were, and other than the initial luggage drop, he'd always use stairs (up to a reasonable level, maybe 5 floors).

If you exercise at home, try to keep up the routine while traveling. I select hotels specifically for their gym, their affiliations with nearby gyms, or their proximity to running trails. I'm a member of a large gym with locations near many of the places I frequent.

When on long flights I try to get up once an hour, whether I need to or not. Walk around the cabin a little bit, visit the lav, get some water, etc.

Some great tips!

Cheers.

Yes, great tips!

I'm finding myself to eat relatively healthy, but by the time all that hard work watching the diet and calories is all said and done.. comes dessert and the biggest and fattest ice cream dessert I can dream of is ordered.. and down it goes mmm..

I gotta stop that.:)

I agree with the "this is not a special occassion" sentiments. You have to think about it just like you are at home. You still eat, sleep, and shower on the road. You should also work out when you are on the road. I try to keep the same schedule. I normally head to the basement after dinner to work out. So I do the same thing at the hotel. Sometimes you have to do a slightly different workout based on what is available at the hotel's workout facility. But that can be a good thing.

I stay mainly at Hamptons and Embassy Suites. I've found they usually have some type of fruit out most of the day. Those are the things that I will snack on. I try to eat more healthful options at breakfast. I plan my lunches and dinners ahead of time. If I look at the menu ahead of time, pick something healthy, never look at the menu in the restaurant, and always order first I make better decisions.

I'm off the road for a while...it looks like it could be a long while if everything works out.

I'm hoping that eating will be a bit easier at home and I notice a different in weight.

Keep your fingers crossed ;)

I'm off the road for a while...it looks like it could be a long while if everything works out.

I'm hoping that eating will be a bit easier at home and I notice a different in weight.

Keep your fingers crossed ;)

I take it being off the road for a while is good? :D

I'm off the road for a while...it looks like it could be a long while if everything works out.

I'm hoping that eating will be a bit easier at home and I notice a different in weight.

Keep your fingers crossed ;)

Been relatively good thus far except recently.. seems a bit more weight maybe put on..

Its staying committed to a healthy eating habit at home and on the road..

I take it being off the road for a while is good? :D

Its time for a break. I started to travel heavy in '99 and have gone a ton since then. I'm ready to be home for more than a week ;)

There are downside though.....the new team I'm on pays a bit less, longer hours, probably more stress/responsibility and losing all the travel perks.

Its time for a break. I started to travel heavy in '99 and have gone a ton since then. I'm ready to be home for more than a week ;)

There are downside though.....the new team I'm on pays a bit less, longer hours, probably more stress/responsibility and losing all the travel perks.

Sometimes, a break is needed.

Sometimes, a break is needed.

Yea. I did about 220,000 miles in 2010. I was determined to cut back and dropped to 90K miles or so in 2011 at least in part due to health concerns, particularly weight. It helped. I may drift up a bit this year but I dont see being over 200K again. At least for me it is too much.

Some more tips....

Do your cardio work early in the morning before eating. Seems to burn a lot of fat for many of us.

I bring along/buy some tuna pouches (Albacore or Yellowfin, not chunk light) when it's a 3 or more day trip. Usually buy some veggies/greens and throw the tuna on top to make for a nice dinner...nonfat yogurt for desert.

Switch your salad dressing out for straight Balsamic Vinegar...not Vinaigrette. Stick to green vegetables such as Spinach, Broccoli, Asparagus, Green Beans and Brussel Sprouts.

Bring/buy some low sugar oatmeal packs to make for breakfast in the microwave. I make sure to stay in hotels that have at a minimum, microwave and small fridge. I also buy liquid egg whites and have those along with the oatmeal.

Eat small meals throughout the day to keep balance. The body hates peaks and valleys. Protein bars help stave off hunger and can be an excellent snack in between breakfast and lunch.
Unsalted Almonds/ Walnuts are a great snack...healthy fats if you don't eat too many..and not too late. About 24-25 Almonds make up a one ounce serving..and that's about as many as you should have at once.

Don't eat fats too late at night. If you feel the need for a late night snack...go for the protein.

Keep hydrated.

Keep up your exercise routine.

Unsalted Almonds/ Walnuts are a great snack...healthy fats if you don't eat too many..and not too late. About 24-25 Almonds make up a one ounce serving..and that's about as many as you should have at once.

If you have a food scale at home, you can weigh an ounce & put them in a zip lock bag to take with on the road. Also comes in handy if you want to grab a snack while at regular or home office.

Cheers.

If you have a food scale at home, you can weigh an ounce & put them in a zip lock bag to take with on the road. Also comes in handy if you want to grab a snack while at regular or home office.

Cheers.

That's exactly what I do. I also bring a protein bar or two in my brief case for any hunger that may materialize during travel days.

More tips:

If you're preferred gym doesn't have a location within a reasonable distance of your hotel, ask the front desk. More times that not, they have an "arrangement" with a nearby gym that allows hotel guests to train "on the cheap" ...usually $5-$10.
Personally, I use a combination of my gym chain ( a key club where I can access any location 24/7 and no crowds) and the local area gyms that the hotel sends me to. I do my cardio in the early mornings (usually the hotel with at least have a treadmill or 2) and my weight training in the evenings.


Don't starve yourself on any diet. In fact, it should just be a lifestyle change and not a diet. Heavy (no pun intended) dieting tricks the body into thinking that it's not getting enough of one thing (usually fats), and it'll hold
onto the body fat that's already in place. It just doesn't know when/if it'll be getting enough fats.

Get gout before you fly, get to the hotel, retire to bed for 7 days, drink water for 7 days, occasionally eating bland pizza, crackers, lay in bed moaning and cursing at everything and anything, and lose 9 lbs in the process. Sorted. My book called the Atkins Gout Diet will be hitting the shops soon ! :D

Get gout before you fly, get to the hotel, retire to bed for 7 days, drink water for 7 days, occasionally eating bland pizza, crackers, lay in bed moaning and cursing at everything and anything, and lose 9 lbs in the process. Sorted. My book called the Atkins Gout Diet will be hitting the shops soon ! :D

:D :D

Cheers.

Get gout before you fly, get to the hotel, retire to bed for 7 days, drink water for 7 days, occasionally eating bland pizza, crackers, lay in bed moaning and cursing at everything and anything, and lose 9 lbs in the process. Sorted. My book called the Atkins Gout Diet will be hitting the shops soon ! :D

Ouch! I don't think that diet would appeal to me. :D

In my opinion, if you have a plan to travel some where then you have to take a complete check up from family doctor. Try to keep weight at minimum level. Because you have to face so many difficulties with over weight during flying. Many doctor advice to reduce weight before go on flight.

Get gout before you fly, get to the hotel, retire to bed for 7 days, drink water for 7 days, occasionally eating bland pizza, crackers, lay in bed moaning and cursing at everything and anything, and lose 9 lbs in the process. Sorted. My book called the Atkins Gout Diet will be hitting the shops soon ! :D

I'll just about consider anything, as this vacation has been a total culinary failure with a few bright spots. Retiring to fish, eating in the room, plate of grapefruit in the morning.. salads, soups, seafood. Slowing working it down.

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I have not been able to do it well myself. I have lost a lot of weight over the past 4 years but it has almost always been in periods of reduced travel. This included most of last year where I cut travel to about 90,000 miles from around 200k in previous years.

When travelling to the USA now I try to eat salads during the day and half of the meal in the evening and leave the rest or take it back to the hotel if it has a fridge. Stacks of water, bread with olive oil drizzled on it, low/no fat milk and no snacking unless it is fruit (I know it has sugar in) or those rice cake things. I am not a dieting person so just try to eat little and often to stop the snack attacks.

Didn't go out last night.. a box and a bit of lean cuisine. Woke up full, so it worked a bit.

Unfortunately back out to culinary delights tonite.

I find that I'm on my feet so much when on a trip, I can eat whatever I want. Because I rarely rent a car, I have to hoof it or take public transit. This usually involves walking up and down a lot of steps.

At the moment I am doing a strict low carb regimen and exercising on the treadmill daily in advance of my trip to Turkey in March. There's a 15-hour flight, no car rental and I'll be running all over the place on foot for 6 days. I need to be in shape for this.

Also, when I was going through the scanner last month on my way to Chicago, the TSA ladies gave me a pat-down because a couple of unfortunate fat rolls looked suspicious in the scan. Oops! Fat rolls are partly gone now. :)

Well if you have fat rolls then it doesn't sound like you can eat "whatever I want" ! :)

I struggle with my weight in general and when travelling (road warrior) I settled in to a bad habit of starting the day with a MCDs breakfast and coffee. Yikes! Didn't take food with me for lunch and then get tempted by something awful on the way back. Oh and when staying away with work I would order the biggest 3 courses I could find on the menu.

The advice of not seeing your travels and hotel stays as anything important is key. I only recently woke up from my bad habits and still find myself falling back in to them - after them long days it is easy to convince yourself you deserve it.

I struggle with my weight in general and when travelling (road warrior) I settled in to a bad habit of starting the day with a MCDs breakfast and coffee. Yikes!

Doesn't have to be all bad. Egg mcMuffin no cheese is not bad at all (actually on the "zone" diet)

[/QUOTE]Didn't take food with me for lunch and then get tempted by something awful on the way back. [/QUOTE]

Lunch on the road is probably the hardest. Takes comitment to each health out....doable but just harder

Oh and when staying away with work I would order the biggest 3 courses I could find on the menu.

I spend my companies (or customers) $ like it was my own...lucikly I'm cheap ;)

The advice of not seeing your travels and hotel stays as anything important is key. I only recently woke up from my bad habits and still find myself falling back in to them - after them long days it is easy to convince yourself you deserve it.

I try to fit a gym visit in every day on the road....means some early mornings or some really late nights sometimes. 24 hour fitness membership is a must

I always avoid buffet type meals , as no matter how hard I try I always end up piling my plate and eating way too much .

I guess I am just plain greedy...

This thread is awesome. I used to (and sometimes still do) end-up eating junk while travelling for 2 primary reasons -

-Boredom - kill time in hotel bar when there is nothing to do. Unnecessary eating and drinking. Best way to tackle it is finding a hobby that travels with you. I picked up running outdoors and joined the local Y for using their pool. Nothing like 50laps to end the day.
-Expense accounts - This is the biggest issues. It's tough to say no to fine dining establishments when company is picking the tabs every day. Just gotta exercise self-control. If anyone has better suggestions, I would love to listen.

-Expense accounts - This is the biggest issues. It's tough to say no to fine dining establishments when company is picking the tabs every day. Just gotta exercise self-control. If anyone has better suggestions, I would love to listen.

Treat the money like its your own. this has always for for me in the past with regard with expense accounts.

Treat the money like its your own. this has always for for me in the past with regard with expense accounts.

I tried and failed. Unhealthy food can come at all prices. When I was in NYC, I could eat at Halal cart for $5 (probably over a thousand calories with all that rice and meat). :p Anyone who has worked in midtown, Manhattan would know what I am am talking about.

Not really a helpful suggestion but just saying... self-control becomes more difficult when you can through the corporate AMEX on the check.

This is actually a pretty good video for exercising in a hotel room.

http://youtu.be/4cv5cCJS50U

I tried and failed. Unhealthy food can come at all prices. When I was in NYC, I could eat at Halal cart for $5 (probably over a thousand calories with all that rice and meat). :p Anyone who has worked in midtown, Manhattan would know what I am am talking about.

Not really a helpful suggestion but just saying... self-control becomes more difficult when you can through the corporate AMEX on the check.

For sure it can come at any price. I thought you were saying " It's tough to say no to fine dining establishments when company is picking the tabs every day."

The solution for that, IMO, it to treat the $ as your own. Its worked for me for years :)

The solution for that, IMO, it to treat the $ as your own. Its worked for me for years :)

But if you'd spend that amount of $$ on your own, what then? ;)

Cheers.

But if you'd spend that amount of $$ on your own, what then? ;)

Cheers.

You get fat. :D

Keeping weight down while traveling is actually easier for me due to the easy access of the treadmills in the hotel.

I maintain some simple measures though.

1. I don't eat anything three hours or sooner before my bedtime
2. I don't drink soda and its not because of the calories. I have my own views on artificial sweeteners, corn syrup, etc.
3. I run on the treadmill at-least three miles a day. Even if you are a slow runner, this should not take more than 30 minutes out of your day. You can view it as a goal to managing your time by aiming for faster times each week.
4. Muscle requires more energy than fat, obviously. Doing light weight training will stimulate your muscles. I eat more now, but have less fat due to body composition.

But if you'd spend that amount of $$ on your own, what then? ;)

Cheers.

Then its not an issue with the expense account. We'd need to circle around to a different question.

3. I run on the treadmill at-least three miles a day. Even if you are a slow runner, this should not take more than 30 minutes out of your day. You can view it as a goal to managing your time by aiming for faster times each week.


You need to rethink this. :)

While a 10 minute mile isn't "fast" by any stretch of the imagnation I see much slower out there. I see plenty of 12-14+ minute milers out there (just login to a big 5k web site and filter results based on time).

Excluding time to get into workout clothes, get to the treadmill, run, shower or change out I'm thinking 30 minutes for 3 miles is pretty is probably average (not slow not fast).

*I think its a great idea just the "slow" and 30 minute point doesn't sound right ;).

I eat more now, but have less fat due to body composition.

This, IMO, should be everyones goal.

You need to rethink this. :)

While a 10 minute mile isn't "fast" by any stretch of the imagnation I see much slower out there. I see plenty of 12-14+ minute milers out there (just login to a big 5k web site and filter results based on time).

Excluding time to get into workout clothes, get to the treadmill, run, shower or change out I'm thinking 30 minutes for 3 miles is pretty is probably average (not slow not fast).

*I think its a great idea just the "slow" and 30 minute point doesn't sound right ;).

Agreed. There are lot of people doing 12-13 min/mile on the treadmill but even at that it increases the required time by another 10-15mins.

I think leaving the room and getting into the gym is the more difficult part for most people.

Reverse order for anwsers :)


I think leaving the room and getting into the gym is the more difficult part for most people.

I agree totally. Just showing up, just pusing play, just do it....getting there is always the hard part.

Agreed. There are lot of people doing 12-13 min/mile on the treadmill but even at that it increases the required time by another 10-15mins.

10-15 plus time to get there plus time to get out of there and we are getting pretty far away from this
this should not take more than 30 minutes out of your day

10-15 plus time to get there plus time to get out of there and we are getting pretty far away from this

In that case, let's start adding time to change shoes, slipping in/out of workout clothes, post-workout shower... it adds up. I was just talking pure workout time. I was just trying to be encouraging. You can always climb on the treadmill for 13-14mins and be done with it. Ofcourse, results won't be the same but still better than nothing.

I like to bike on weekends (travel has ruined it for me but I still train). When going for a long ride... I have change in gear, load the bike in car, drive to trail, unload the bike, 3-4 hour ride and then redo all in order to go back home.

You need to rethink this. :)

While a 10 minute mile isn't "fast" by any stretch of the imagnation I see much slower out there. I see plenty of 12-14+ minute milers out there (just login to a big 5k web site and filter results based on time).

Excluding time to get into workout clothes, get to the treadmill, run, shower or change out I'm thinking 30 minutes for 3 miles is pretty is probably average (not slow not fast).

*I think its a great idea just the "slow" and 30 minute point doesn't sound right ;).

Many people will walk a 5k as a lot of them are geared towards including everyone because of charity. My 63 year old grandma did a 5k, but I don't think she should be the standard on what the average person runs. The competitiveness doesn't come in for most people until you start looking at half marathons or above.

Many people will walk a 5k as a lot of them are geared towards including everyone because of charity. My 63 year old grandma did a 5k, but I don't think she should be the standard on what the average person runs. The competitiveness doesn't come in for most people until you start looking at half marathons or above.

I walked a 5K last summer, in part because it was very fun, even if you weren't going to run in it. I shouldn't be the standard either. :) I do think that for 5Ks open to both walkers and runners, they should have the walkers start after the runners.

In that case, let's start adding time to change shoes, slipping in/out of workout clothes, post-workout shower... it adds up. I was just talking pure workout time. I was just trying to be encouraging.

I'm just posting for accuracy I guess.....when saying something like ""this should not take more than 30 minutes out of your day" its pretty far off for "most" people.

I'm not sure how motivating it is to tell them 30 minutes for something that takes many longer.


You can always climb on the treadmill for 13-14mins and be done with it. Ofcourse, results won't be the same but still better than nothing.

I agree totally


I like to bike on weekends (travel has ruined it for me but I still train). When going for a long ride... I have change in gear, load the bike in car, drive to trail, unload the bike, 3-4 hour ride and then redo all in order to go back home.

yep. I also bike a bit (not my main thing but I did put in 2000 miles in a limited season last year)....my biggest complaint....its a HUGE time suck.

I probably wouldn't come in here and post that biking 35 miles "this should not take more than 90 minutes out of your day" ;)

Many people will walk a 5k as a lot of them are geared towards including everyone because of charity. My 63 year old grandma did a 5k, but I don't think she should be the standard on what the average person runs. The competitiveness doesn't come in for most people until you start looking at half marathons or above.

Sure. But I'll stick by my 10 minute/mile isn't average. Lots of people out there running slower (or not running any)

I probably wouldn't come in here and post that biking 35 miles "this should not take more than 90 minutes out of your day" ;)

Unless you are next to a paved trail and keeping a 25mph average :cool:

Btw, another good idea is to follow the "couch to 5k plan". So you don't start with 5K on treadmill on day 1. You start small and slow... and build your way to the point.

Unless you are next to a paved trail and keeping a 25mph average :cool:

Few fast bikers in here (and a few fast runners too).....more than 1 can do a 30 in 90....just not going to post it like its the norm and not expect to be called out on it ;)

Btw, another good idea is to follow the "couch to 5k plan". So you don't start with 5K on treadmill on day 1. You start small and slow... and build your way to the point.

Yeah I like a lot of the plans out there. The last marathon I did I trained entirely on the treadmill (for a few reasons).

My best half marathon was just under 2 hours but that was a while ago.....those were the days.

Sure. But I'll stick by my 10 minute/mile isn't average. Lots of people out there running slower (or not running any)

Pshhawwwwwwww

Anyway, that was a nice diversion, now let's get back on topic ! :)

Anyway, that was a nice diversion, now let's get back on topic ! :)

:)

Diet and exercise.....intake and output. The only real answer ;)

All I need is a comfy pair of sneakers and my mp3 player. No gym needed, no trainer. Done. ;)

I find that the later I eat the less carbs I should eat.

If I have a carb heavy meal at 9 or pm (or later) I wake up the next morning feeling like I haven't eaten in a week....just simply starving. If its a protein snack or I eat earlier I don't have the same issue

All I need is a comfy pair of sneakers and my mp3 player. No gym needed, no trainer. Done. ;)

Now that's how you do it. Kudos to you sir.

If I have a carb heavy meal at 9 or pm (or later) I wake up the next morning feeling like I haven't eaten in a week....just simply starving. If its a protein snack or I eat earlier I don't have the same issue

Read Dr Maffetone's book on endurance training. He has a big section on carb-addiction and control of carb intake.

Another big factor in weight loss is alcohol control. Key player when it comes to beers and most cocktails (because of sugars). One would think, this wouldn't be an issue for work travel but you'd be surprised.

Between company dinners, honor bar at hotel lounges and free drinks at airline lounges... firsthand experience says, it's a slippery slope. While I type away with a hangover (please don't judge me lol) :o you gotta watch alcohol intake for keeping weight in control. I think spirits, in moderation, are better alternative but they still have lot of calories.

We are embarking on a 3 week spring break trip, and I always seem to gain 5 to 10 pounds. A strategy we utilized is booking a 3 bedroom condo and cooking our own food, so we eat when we are hungry. In Orlando, there are plenty of eats for lunch and supper, and I'll endeavor to eat smaller portions. I find I gain weight if I eat a huge breakfast, and not undertake the regular exercise 5 times a week I'm used to doing.

The resort has a nice swimming pool. I'm considering maintaining a regular exercise program, but I'm sure the many days at Disney World looking after the kids in hot weather will wear me down some. This past year I've been more well educated on the healthy intake of foods. Still, a three week vacation staring down the weight gain card, is a bit of an issue, but hopefully I'll be successful this time around.:)

When we are on a cruise we take the stairs 80% of the time. It is amazing how many times a day we go up and down the stairs. You can do the same in many hotels.

Another big factor in weight loss is alcohol control. Key player when it comes to beers and most cocktails (because of sugars). One would think, this wouldn't be an issue for work travel but you'd be surprised.

Between company dinners, honor bar at hotel lounges and free drinks at airline lounges... firsthand experience says, it's a slippery slope. While I type away with a hangover (please don't judge me lol) :o you gotta watch alcohol intake for keeping weight in control. I think spirits, in moderation, are better alternative but they still have lot of calories.

Alcohol is a biggie. If I dumped the wine I'd probably dump some pounds.

Cheers.

It is according to here (http://www.drinkaware.co.uk/check-the-facts/health-effects-of-alcohol/appearance/calories-in-alcohol):

Common drinks

35ml gin and tonic =128
35ml dark rum and coke =141
Medium glass of 12% white wine (175ml) =130
Medium glass of 12% red wine (175ml) =119
Bottle of 13.5% wine (white) =555
Bottle of wine 11% (red) = 510
Pint of 5% Lager = 244
Pint of 4.5% Cider = 233
Pint of 4.1% Stout = 210
Pint of 4.5% Bitter/Ale =222
50ml of 40% Liqueur =170
50ml of 40% Brandy =110
25ml of 40% Whiskey =56
Bottle (275ml) of 5.5% alcopop =171

And here is a "handy" little unit calculator (http://www.drinkaware.co.uk/understand-your-drinking/unit-calculator) where you can input your favourite tipple and frighten yourself like I just did !

I was afraid of this when I went on holiday last year as I go to the gym minimum of 5-6 times a week. However my other half reminded me that it is in fact a holiday and a time to relax and not worry about fitness and diet etc. He said he was sure out of the 52 weeks of the year not training for 2 is not going to hurt - my head and mind are so focused and conditioned after years of training it was hard to image not working out. Anyway I went and managed to have a good time and leave the fitness back at home - just enjoy your holiday like I did - it was nice to have some time off.

I was afraid of this when I went on holiday last year as I go to the gym minimum of 5-6 times a week. However my other half reminded me that it is in fact a holiday and a time to relax and not worry about fitness and diet etc. He said he was sure out of the 52 weeks of the year not training for 2 is not going to hurt - my head and mind are so focused and conditioned after years of training it was hard to image not working out. Anyway I went and managed to have a good time and leave the fitness back at home - just enjoy your holiday like I did - it was nice to have some time off.

BLAH!

No chance. The only thing that changes on holiday is that we workout together more vs alone.

I was afraid of this when I went on holiday last year as I go to the gym minimum of 5-6 times a week. However my other half reminded me that it is in fact a holiday and a time to relax and not worry about fitness and diet etc. He said he was sure out of the 52 weeks of the year not training for 2 is not going to hurt - my head and mind are so focused and conditioned after years of training it was hard to image not working out. Anyway I went and managed to have a good time and leave the fitness back at home - just enjoy your holiday like I did - it was nice to have some time off.

I am glad you did not skip. A 2-week break is a killer for those are not conditioned to working out everyday. It takes a LOT of effort and long time to build a mindset and that day isn't over until I have miles done... however, just a couple of weeks break even if holiday/illness will break the routine in a flash!!

Back from my latest holiday and relatively happy with keeping the weight at bay. For my 6'5" frame I weighed in 241 pounds after lunch, so in the morning I figure I'm around 238 pounds. And I think I was 235 pounds when I left the Y just right before our Orlando holiday.

I'm not a big brekkie eater, so won't eat much in the morning.. so I stuck to this strategy throughout the trip. Plus with Disney World, I was pushing grandma around in the wheelie for 11 days, and looking after my 2 young kids which was a chore. So even though we've had some big buffet days, I proud of the fact that most of the weight kept off.

Now Hawaii this summer is going to be a completely different story. I'm beginning to strategize in my mind how to keep fit and keep the weight at Bay.