The key to avoiding weight gain while traveling isn’t achieved with self-imposed restrictions and denial, it comes from performing small, simple habits.

I can’t believe we’re already headed into the middle of October! This week we are flying to Florida to visit my oldest son, who’s a 5th year Senior, majoring in Engineering, at the University of Florida (my alma mater).  We’ll be staying in a hotel while we’re there and between the flight out and our visit, all of my meals will be at restaurants.  As a rule, I typically prepare 95% of my meals at home, so the fact that I’m going to be eating out the entire time, makes even a seasoned “healthy conscious” eater like me, a little anxious.  I find Florida to be a particularly challenging state to travel to (and just so you don’t think I’m bashing the Sunshine State, it’s where I was born and raised).

I moved to California nearly 20 years ago and if you’ve ever traveled out here, you’ll know that we not only have access to fresh fruits and vegetables, California cuisine is based primarily on fresh, locally sourced foods.  Unless you go to a fast-food restaurant, fried foods and heavy sauces are not the norm.

I know I’m not alone when it comes to worrying about weight gain while traveling, so I thought I’d share my favorite tips!

Top 5 Tips To Avoid Weight Gain While Traveling:

1. Drink more water:  

I get it.  “Drink more water” sounds so boring and let’s face it, it’s not all that sexy sounding either! It doesn’t make you feel glamorous, reduce the fear of flying, or give you a buzz, but it does go a long way toward helping you look and feel great! Our bodies are about 60% water and without it, can’t perform even the most basic of functions.

Airline travel is notorious for being dehydrating and when we’re dehydrated, two things happen: (1) We retain water (so we swell, feel bloated) and come home swearing that we gained ten pounds while on our trip, and (2) It can make you feel hungrier or more tired than you really are (and I don’t know about you, but when I’m hungry or tired, I tend to make poor food choices).

If plain water is your Achilles heel, try jazzing it up!  Lemon is a great additive, but not always available in Airline Terminals or restaurants. Try picking up some packets of “add-in” flavors if you’re flying the friendly skies or going to be in the car for a long time. I use Crystal Light “On the go” or BCAA (Branched Chain Amino Acid) powder to give my water some taste!

My current fave flavor is Stance BCAA Complex  The guy at my local supplement shop swears that it tastes like In-and-Out’s pink lemonade, but I told him I’d just have to take his word for it!  Personally, I LOOOVE iced tea. Like it is seriously, hands down, my FAVORITE BEVERAGE on the planet! While Tea is great for you–It has both antioxidant and digestive properties–it also has caffeine and caffeine, like airline travel, is dehydrating.

Also, if enjoying cocktails in on the travel agenda (and for most people it is) choose smarter by selecting wine or hard liquor first, then drinks made with soda or sugary syrups, second. Mixed drinks are highly caloric and dehydrating as well.

Fit Tip:  Drink a glass of water for every alcoholic beverage you consume.  It not only helps your body flush the toxins out of your system (alcohol) and keeps you from feeling dehydrated, it does wonders for preventing hang-overs the next day.

2. Eat more protein:  

Women, as a rule, tend to under eat protein, so why not eat more of the one nutrient that not only fills you up, but makes you feel fuller, longer? Protein isn’t typically stored by the body, but is used for building and repair.  Eating more protein will help keep your cravings in check and helps put a damper on overeating.

Fatty protein choices such as salami isn’t probably your best bet and you might get a little more than you bargained for if you’re ordering a burger (bacon, “special sauce”, cheese). Try sticking to leaner proteins. Your arteries and your waistline will thank you!

Fit Tip: Grilled meats and fish, hard-boiled eggs, nuts/seeds/nut-butters, yogurt and cottage cheese, are some great sources of protein. When traveling keep nuts or bars in your purse.

3. Snack before meals:  

Yes, you read that right!  I’m not talking about an endless supply of chips and salsa, or double orders of the loaded potato-skins, I’m talking about the kind of snacks you can carry in your purse or keep in your hotel.  Whenever I travel, I try to keep simple snacks on hand:  Fresh apples or pears (you can usually find these at the breakfast buffet or even in most hotel lobbies), unsalted nuts, cut up veggies, single-serving yogurt, cottage cheese, or string cheese, Kind bars or even protein powders are good go-tos.

Fit Tip:  Eat a snack that is high in protein, fiber and heart-healthy fats about 30 minutes before you head out to eat.

If you’re staying at a resort or don’t have easy access to a grocery store, bring your own!  My favorite way to travel with food is using my Six Pack Bag.  This gorgeous Veronica Tote is on my Christmas Wish-list this year and is perfect for Professional women, or women who want to look stylish while traveling! While you can’t bring liquids through airport security, you can bring food! Apples, pears, and bananas are easy to travel with, as are nuts, string cheese and rice cakes.  1 Tbsp. of Natural Peanut Butter is the equivalent of 1/2 a fluid ounce, so you can pack up to 6 Tbsp. in your carry-on! If you’re worried about getting through security, try using the little packets of Justin’s!

4. Eat smarter:  

No one “diets” while on vacation!  I mean, really, the whole point of a vacation is to relax and enjoy yourself.  If you’re worried about every little thing you eat, there’s hardly any enjoyment in that, but that doesn’t mean your vacations need to be a big FREE FOR ALL either!  When you’re traveling, choose wisely:

• Skip the bread basket and go straight for the salad if you’re hungry
• If you decide to go for the bread basket, ask for Olive oil to dip it in, instead of butter
• When ordering the salad, ask for your dressing on the side.  Try dipping your fork into your dressing before taking a bite. You’ll be surprised how much less you use.  If you’re feeling adventurous, skip the creamy vinaigrette and ask for Balsamic Vinegar and Olive oil instead.
• Double up on your veggies.  I do this routinely when I travel.  Not only do I ask for a double order, I eat my meat and my veggies first.  I usually find that afterward, I’m too full to eat anything else.

Fit Tip: Think before you eat (and refer to Tip #3)! If being hungry increases the chance that you’ll make an impulsive choice, snack before you eat, then hop on the computer. Checking out a restaurant’s online menu, before you get to the restaurant can help you formulate a plan.  If you see something you like, don’t be afraid to ask the Chef to make accommodations for you.  Remember, you’re a paying customer. You’re not being a pain by asking for sauces on the side or asking to have your food grilled, steamed, or baked. 

Did you know that restaurant food is often cooked in butter?(How else do you think they get their meats “moist and tender” every time)?  In fact, even “grilled” meats often come out of the freezer with those “char-grilled” marks already on them! When you order out, ask the waiter how the food is prepared.  Chances are you can ask the Chef to use Olive Oil, instead of butter, to cook your meat. Fair warning, it might take your food a little longer to come out, but that’s okay, start with a salad (dressing on the side, please)!

5.  Life’s short–order the dessert: (no really)!

In my practice as a Health & Wellness Coach and in my life, I truly subscribe to the belief that life is about choices. I am a firm believer that food is neither “good” nor “bad” and that no food should be “off limits”. Making better choices doesn’t mean you have to skip dessert. It just means you shouldn’t always have dessert, but when you do, let go and enjoy it. Savor the moment and really taste the flavors.

Fit Tip:  Instead of eating a dessert entirely on your own, share.  Ordering a decaffeinated coffee or tea to go along with it will also help decrease your cravings, especially if you’re actually full but find your sweet tooth getting the best of you. Whether I’m at home or traveling, I eat an ounce of dark chocolate nearly every day.

Remember, going on vacation is an opportunity to recharge, rejuvenate and reconnect with yourself and your loved ones.  Skipping meals, withholding food and trying to punish yourself for excess doesn’t promote weight loss or a healthy relationship with food.  Keep in mind that it can take several days after a trip to feel like yourself again, but also for your weight to come back down.  It’s nearly impossible to consume enough calories in one week to truly have a 5-10lb. weight gain.  Increase your water intake (about 2 liters per day for women) for 3-4 days and you should see the numbers return to their pre-vacation numbers when you return.