Business Travellers

cdkelly

Hello All. I'm on day 11 of my weight loss and get fit journey. My main struggle is that I travel for business pretty much every second week.

I'm looking to connect with others that have this same challenge. Maybe we can share ideas and tips for not letting it completely destroy your diet and exercise efforts. My last trip was 5 days and I gained 8 lbs and felt absolutely exhausted and unwell by the end of the week. The struggle is real.

If anyone else out there understands what it's actually like (as opposed to what non business travellers THINK it's like lol), let's connect and help each other with meaningful support and advice!

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acheben

I travel pretty frequently for work. My trips are usually a day or two at a time but I've been on some projects where I was traveling for the entire week every other week. My best advice is to drink a lot of water to counteract the extra salt in the restaurant meals and use the hotel gym/pool whenever possible to get a workout in. I run, but I hate running on a treadmill so I bring my ipad down to the gym and watch Netflix while running.

cdkelly

I usually book 5-6 meetings in each day to maximize the time and cost of the trip. So I end up at a breakfast, lunch and dinner meeting. Usually I am presenting at an event in the evening. So I've eaten in restaurants the entire day and I get back to my hotel around 9:30 pm and completely exhausted with about 2 hours of follow up emails to send from all the things I promised throughout the day. As much as I'd like to end my work day at 5 and go workout and go find a healthy dinner...it's just not realistic for me. I usually need to be up around 5-5:30 and I need to make sure I'm getting enough sleep. That's even tough to do most trips.

Maybe I should just start saying I have allergies so at the meal time meetings I can get away with not eating and just have a protein bar right before or after. But that's not healthy for days in a row either. I need lots of energy and quality fuel to get through it all. I try my best to make healthy choices. But the reality is even the healthy choices at restaurants are like triple the amount of calories that I should be having.

I don't know what the solutions are. Has anyone figured out how to exercise and burn calories while sleeping? Lol

junegemini87

I hit up the local grocery store and buy groceries to get me through the trip to avoid having to eat at restaurants for every meal. Use the hotel gym to stay active, and try my best to practice willpower lol

Running_and_Coffee

I travel 2-3 times a month for business, usually for 2-3 days at a time. I gained about 10 lbs the year I started this role, but lost it over the following year while still maintaining the same schedule.

My tips:

-I pack the following things with me every time: small bags of 10-15 almonds and turkey jerky for snacks, a small piece of dark chocolate for my nightly treat.
-At breakfast I get oatmeal with fruit and a hardboiled egg. I bring the HB egg with me to work. I pack a measuring cup for the oatmeal because the hotels usually bring you at least two servings.
-I eat a lot of fresh fruit, which I can usually find at the hotel or at the office lunch room
-I track everything and allow myself one "splurge" while there, which I decide in advance (team dinner, lunch meeting etc.)
-when in doubt, I order a big salad with oil and vin on the side and topped with grilled chicken, no cheeses or nuts unless on the side
-If there's no event, I try to order dinner from a place like a Panera vs. a hotel or mom & pop restaurant because I know more about the nutritional info
-Exercise at least 1-2 times if there for 3 days and walk a lot

cwolfman13

I used to travel for business a lot...about 25 weeks out of the year. I always booked rooms that had a fridge and microwave and I'd shop at the grocery store...mostly I'd pick up stuff for sandwiches and salads, some fresh fruit, maybe a can or two of soup or a couple frozen entrees (bleh). Usually towards the end of the week we'd have a team dinner, but that's really the only time I'd eat out. We tended to work 12+ hour days and nobody was really in the mood to go out and eat together everyday.

I also brought my bike along sometimes, especially if it was somewhere new...otherwise I'd just get into the fitness center at some point everyday. A couple of my colleagues were avid runners, so sometimes I'd join them for a run. Even though we often returned to the hotel late, a good 30 minutes of exercise helped clear my head and was a good stress reliever and I would sleep like a baby.

acheben

cdkelly wrote: »

I usually book 5-6 meetings in each day to maximize the time and cost of the trip. So I end up at a breakfast, lunch and dinner meeting. Usually I am presenting at an event in the evening. So I've eaten in restaurants the entire day and I get back to my hotel around 9:30 pm and completely exhausted with about 2 hours of follow up emails to send from all the things I promised throughout the day. As much as I'd like to end my work day at 5 and go workout and go find a healthy dinner...it's just not realistic for me. I usually need to be up around 5-5:30 and I need to make sure I'm getting enough sleep. That's even tough to do most trips.

Maybe I should just start saying I have allergies so at the meal time meetings I can get away with not eating and just have a protein bar right before or after. But that's not healthy for days in a row either. I need lots of energy and quality fuel to get through it all. I try my best to make healthy choices. But the reality is even the healthy choices at restaurants are like triple the amount of calories that I should be having.

I don't know what the solutions are. Has anyone figured out how to exercise and burn calories while sleeping? Lol

I completely understand. My days on travel are rarely 8hrs long and they usually involve me doing tons of walking or work at a job site.

Don't make up allergies at the lunch/dinner meetings. Try ordering lower calorie items like grilled meats and veggies.

janejellyroll

I have traveled a lot for work over the past few years.

My tips:
1. If exercise is part of your life, do your best to take advantage of the fitness room. I know it can be a challenge to fit in some days, but I find it helps me make better choices throughout the rest of the day.
2. If you can get a room with a mini fridge, that's great. A kitchenette is even better. Stop and get some easy snacks/meals right at the beginning of the trip. Include some things you'll enjoy eating so that you aren't tempted to grab other things.
3. Take advantage of the breakfast bar (if your hotel has one), but supplement with foods that fit your plan if necessary.
4. Don't let eating out be a special occasion (unless there is truly a special destination meal you're having in a city you're visiting). When you're eating out on a business trip, it's not a special occasion. You should try to stay on plan as much as possible.
5. I'm not big on food rules at home, but I'll make rules for business trips sometimes based on my trouble areas. If I know there's going to be a joint working space with lots of candy, I'll just tell myself "No candy that I haven't purchased." I love to eat potatoes for breakfast, but they don't keep me full for long so those are off-limits to me. I tell myself I can have whatever I want when I get home and 99% of the time I don't even want it when I get back.

cross2bear

I used to travel a lot - my best tip is dont be afraid to look like a bit of a princess - order a meal that is going to fit your needs, not just what is on offer for everyone - ask for substitutions. So specify that you want a grilled chicken breast, a mixed salad and dressing on the side. If anyone asks, say you have allergies, or a medical condition. Or just dont even bother to reply, as its none of their business why you eat the way you do. But dont just not eat.

Or soup - that has saved me many times - a good onion soup, hold the bread and cheese (or not!) I dont recommend cream soups as they tend to be much higher in calories than you may be willing to spend.

Generally, just eat as plainly as you can, so even if you cant get exactly what you want, you will be able to determine the ingredients and then guesstimate the calorie count.

karahm78

I like to go to Whole Foods and get dinner off the prepared food bar (a few items from the hot bar and a soup and/or salad). At least it is more like real food and I'm not tempted to go too crazy. For breakfast I eat eggs and fruit (Marriott Platinum so I just hit up the lounge usually) or a fruit cup from Starbucks. Lunch can be difficult, but depending on where I am I make the best choice.

I also walk at least 30 mins on the treadmill in the evening at the hotel, it helps with any calorie overages and if I keep up some healthy habits I tend to keep on plan better.

brznhabits

I travel for work and also run into these issues even when I'm home as I have a lot of professional social events.

I agree with the above, don't be afraid to order something special. Also, the old standby of asking for 1/2 of your portion to be wrapped up right away helps (feel free to throw it away if you don't want to the leftovers in your room).

If anyone asks, I found that changing the response from "I'm on a diet" to "I'm on a meal plan" helps keep folks from asking too many questions. Although, honestly, mostly, I've found professionals to be supportive of any effort to be healthier. And with co-workers, clients and partners I'm happy to share my story (briefly) with (most) anyone who asks follow-up questions.

Also, when I'm traveling I burn more calories than on an average business day, between airports, walking downtowns in larger cities, etc. So maybe consider a different metric for when you travel. While exercise is definitely recommended for stress management, just because you don't get the gym or pool, doesn't mean you aren't burning. With that in mind, also see if you can manage walking and public transportation to some of your meetings. In the larger cities it is often quite doable, I've also had some luck with it in rural areas, as meetings, businesses and hotels tend to be centered around a hub.

peleroja

cross2bear wrote: »

I used to travel a lot - my best tip is dont be afraid to look like a bit of a princess - order a meal that is going to fit your needs, not just what is on offer for everyone - ask for substitutions. So specify that you want a grilled chicken breast, a mixed salad and dressing on the side. If anyone asks, say you have allergies, or a medical condition. Or just dont even bother to reply, as its none of their business why you eat the way you do. But dont just not eat.

Or soup - that has saved me many times - a good onion soup, hold the bread and cheese (or not!) I dont recommend cream soups as they tend to be much higher in calories than you may be willing to spend.

Generally, just eat as plainly as you can, so even if you cant get exactly what you want, you will be able to determine the ingredients and then guesstimate the calorie count.

Pretty much this if you have to eat with people. I often will even preface with "Sorry to be a princess/pain/difficult person," and then ask for the [protein] with no [calorie heavy ingredient] and a side of [salad/steamed vegetables/similar low-calorie option].

No one has ever commented on what I order at a restaurant or put on my plate at a catered meeting, honestly.

I'm an unapologetic dessert skipper, black coffee drinker, snack decliner, and teetotaler on work trips because I just don't have the calories to spare if I don't have time to work out. If I'm having dinner with important stakeholders who are really going all out with the food or drinks, I eat very lightly before or after (depending on if I know what's coming), leave stuff unfinished if necessary, and nurse a glass of wine if I feel I should have a drink for political reasons, lol.

CiaIgle

Some tips I use being also a frequent business traveler:
- Groceries are your best friend, in Europe more and more airports have groceries inside, so no need to hunt.
- Anyway, check before the trip which groceries are near your hotel, conference area, customer area, etc. Did I mention that groceries are your best friend?
- Fruits, canned tuna, salads, jerky, ketchup, mustard, peas, lentiles. Keep in mind that no fridge available (maybe the minibar have some space).
- Buy plastic knife, fork and spoon, even some disposable plates.
- Outside groceries, there are unavoidable social events: gala dinners, customer lunchs, cocktails, etc. Prepare for that by rationalizing non-social meals (did I mention groceries?) and preparing for the social ones.
- When it can't be avoided, enjoy. For instance a social dinner sharing a paella and sangria. No way out, no way ordering salad, just enjoy. Maybe just one cup sangria and then water or non-alcoholic beer.
- Almost always a social meal can be controlled. Order tons of protein and vegies, reduce carbs. No bread and butter.
- Cocktails, non-alcoholic options and NO finger food.
- Exercise, in my case I do youtube videos at the hotel room. Normally I can pack sport clothes in hand luggage.

dovnkels

My husband travels Tues through Fri every week for work. He gained about 15 pounds the first year. Realizing he can't keep going like this, he says he does 2 things: 1( NEVER FRIES. He will order whatever entree he wants and never eats the fries. 2) He eats very, very lean at home.

Travelling for work is difficult! Good luck! However, he has lost the excess weight and never exercises. He also has to eat out three meals/day socially with clients and wouldn't have time to grocery shop on the road.

Start with one or two loose rules for yoyrself ob the road, like "nothing fried and no alcohol" and see if you feel better when you get home.

TheRambler

It's difficult if you don't plan and overplan. I leave for China tomorrow...I have packed healthy bars for when I need them. I also have mapped out the restaurants and menus I will be hitting.

When traveling the US there are great options like Panera and Newks.

Seafood is your friend when you take customers out. Drive so youre not pressured into overindulging on booze.

Breakfasts are easy. Tons of options in hotels.

cdkelly

There are so many good ideas I can take from this and use them on the road. Thanks you guys are the best!

nowine4me

Lots of business travel here and love the suggestions above. Bringing catering in and having to deal with it is tough, restaurant meals pretty easy. I usually ask someone ahead of time to order me salads with dressing on the side. The tough part is the giant cookie they put in the box.

GiddyupTim

I traveled, 2-4 days at a time, every other week, for about 10 years.
This was the only way I could make it work:
Only eat two meals a day, because restaurant meals are so big.
Never eat in the airport or on the plane -- Those meals are terrible anyways, and they make you feel horrible, hypoglycemic and sluggish and fat.
Serious limit your coffee by only drinking the coffee you seek out at a decent coffee place. You get offered coffee so much, and when you are off your time schedule already, it can really make you jittery and interfere with sleep, etc.
ALWAYS make time for exercise. I know it is hard. You're tired. You're jet lagged. Your schedule is packed. But it really refreshes you and you need that when everything else is so busy and frantic and draining. One hour for a run before dinner, or half an hour in the gross little hotel gym in the morning. Whatever. Make it work. It is super important.

vino_monkey

I travel frequently for work plus I'm in the wine industry -- so amazing social food meetings are a hazard of the trade.

I watch portions like a hawk - decide what you're going to eat off the plate ahead of time and even (subtly) arrange the portions (I'll draw a cut in a steak to know when I should stop, or make a little valley in the mashed potatoes to show the portion that keeps me in control).

If anyone says anything, I use something like "I had a huge lunch today/dinner last night - I'm still stuffed or else I would totally finish this."

TheRambler

vino_monkey wrote: »

I travel frequently for work plus I'm in the wine industry -- so amazing social food meetings are a hazard of the trade.

I watch portions like a hawk - decide what you're going to eat off the plate ahead of time and even (subtly) arrange the portions (I'll draw a cut in a steak to know when I should stop, or make a little valley in the mashed potatoes to show the portion that keeps me in control).

If anyone says anything, I use something like "I had a huge lunch today/dinner last night - I'm still stuffed or else I would totally finish this."

Great tip.

betty_veronica4

I travel a bit less than I used to, but at one point it was five days a week for ten weeks straight. Portion control, careful ordering, Whole Foods, Panera, [careful] Chipotle, lots of water, and the hotel gym were my saving graces. I also packed healthy snacks to sustain me, as I often had to work through a meal. Every day there were lots of pastries, cookies, etc. offered everywhere - I got very good at politely declining.

It is hard, but you can do it!

positivepowers

vino_monkey wrote: »

I watch portions like a hawk - decide what you're going to eat off the plate ahead of time and even (subtly) arrange the portions (I'll draw a cut in a steak to know when I should stop, or make a little valley in the mashed potatoes to show the portion that keeps me in control).

If anyone says anything, I use something like "I had a huge lunch today/dinner last night - I'm still stuffed or else I would totally finish this."

I like this idea. I'm taking my son out to a restaurant for his birthday tomorrow night. I think I'll use this. Thank you.

Jetta1492

I travel a lot for work too. In fact, I have a trip coming up soon. I plan to just continue to log food and get in exercise when I can. I will try to balance calories in versus out just as I would at home. Although the restaurant meals won't be exact, I will at least log them and be as accurate as possible. Also, I booked an Airbnb about a 10-minute walk from the conference venue and I plan to walk each day.

goatg

I 1000% understand.
Are you traveling to the same places or different places?

I have a method.
1. Scope out the area/hotel (even if online). Find a local gym if your hotel doesn't offer one and get a day pass. No matter what, always pack 1 workout outfit and running shoes.
2. Make your exercise plan realistic: Maybe they don't have amazing indoor rowing, or yoga, or any of the things you love. But you can run and lift or do plyometrics. So do what you can.
3. Eating. While not at work dinners, stock up on healthy snacks. I keep apples, cucumbers, and carrots unrefrigerated. Nonfat greek yogurt refrigerated.
4. Work dinners. Check out the menu first. Have a plan. Get the responsible items and dressing on the side, light oil, no butter, etc. If you don't feel you can eat responsibly, *do not go hungry.*
5. Wine. 2 glasses maximum. Sometimes 0.

anyWendy

Travel for business often, and since I began tracking meals 198 days ago, I haven't gained weight on any of my trips, and lost on most of them, while sampling local treats and eating the occasional dessert

Many of my strategies have been mentioned:
1. I often skip breakfast (do this during the week at home, too, but definitely while traveling and eating in restaurants for lunch and dinner)
2. For events and social dinners, I always order club soda with lime. More festive than just water, but also saves me from having to decide if I'm going to drink my calories. Also offer to drive, which others appreciate.
3. As much as possible, check out restaurants ahead of time and look at menus online. That way you can plan for any splurges. (And not splurge by accident because you were extra hungry by the time you look at the menu.)

Jambalady

When I travel for work, I'm usually going to a single location, so I find the closest hotel with a decent gym to eliminate travel time. At home, I have an hour long commute, so by picking a hotel a few blocks from where I have to be, I have extra time in the AM to work out where I would otherwise be commuting. Or, when I wrap up for the day, it's just me watching TV in my hotel room (even if it's 10PM). At home, I would be getting my kids ready for bed, doing homework with them, cooking dinner, etc. When I'm traveling, that's yet another opportunity
to be at the gym I wouldn't otherwise have. As for eating, I echo what the others said, I don't treat it as if every meal was a special occasion and I can let myself drink and eat all the desserts I want. I try to order something that is healthy without looking too demanding. No one has ever questioned it and honestly, no one is monitoring what you eat and drink. For me, I felt like I had to eat and drink to "fit in" but I don't subscribe to that anymore. Is it harder when you are not in full control of what is put in front of you? Absolutely, but that doesn't mean you have to give in to it.

polvo71

I have to travel about once a month for 3-4 days and it really can (and has) put some pounds on. There’s a lot of great advice here. I follow much of it now — gym every day, mindful eating. But one thing that has been the biggest struggle for me is that when I’m on the road I’m just lonely for my family. At home I’m the working mom of 3 kids 15 and under. I’m BUSY. On the road I’m by myself. Why not fill the time with some wine and a movie? How about try that new restaurant and eat the basket of rolls. A few vodka and sodas at the bar? Sure! I think it’s the loneliness that made me gain the weight. I’ve changed that to filling the time with window shopping in the evening or whatever I can find (that’s safe for a woman alone!) to do to not sit in my hotel after work. It’s about finding the triggers and weak spots. I’ve got a trip coming up next week so I might be checking in with this support group😛

mgfit2020

Lots of good tips here! Background on me, I did mfp about 6 years ago lost ~17lbs and kept it off for years without tracking, once I'd settled into a routine. Fast forward to last year where I got a promotion to a new position, in a new country, and that required 1-2 business trips per month. The change in job took me from a fairly active "always on my feet" position to spending half my time at a desk, plus with the additional stress of a new job, an international move, and with the total disruption of my routine caused by being/eating on the road....at the end of November I found myself 10lbs higher than where I started the first time I lost the weight 😳

Since really getting to the bottom of how I ended up here--the "eating out three meals a day" for two weeks every month was one of the largest factors--I've had two work trips (one where I ate decently well and exercised almost like at home, one where I did neither of those things but didn't derail my progress). I haven't quite nailed it yet, but working on it!

My tips to add into the mix:
- before I go, make sure that I have at least 1-2 meals prepared & in the freezer, for quick and easy meals when I get home. Coming home to an empty fridge is the worst--and for me at least it causes bad tired/hungry decisions.
- if you have control over hotel, try to get it walking distance from where you'll be working (walk>cab) and ask for a room with a mini fridge
- for non-international travel pack healthy snacks from home (last two trips I brought apples, some almond butter, and a big bag of carrot sticks that saved me from the airport munchies)
- before you go scope out the restaurant menus online and grocery stores where you can pick up fresh fruit and veg etc. and get fresh/healthy snacks for the trip home.

So far I've found that my solo trips are pretty easy to stick with my "at home" normal, but the ones where I'm travelling as part of a group and have less control over the schedule and restaurants etc. it's much more difficult--but still doable. I also set my calories to maintainance levels for the time I'm travelling, to make things easier and much less added-stress, which so far seems to have worked 😊