Diet HELP! Traveling for work.

Are you driving? Flying?

Don't stress is number one. If you come home and feel like you went off track during the trip, remember that you can get right back on track.

Otherwise, for me when I'm faced with food temptations I try to just not completely throw in the towel. Yes, I'm going to eat food I can't accurately log and I will probably be over my calorie goal, but it doesn't mean I have to say "Screw it," and pick the non diet soda, big dessert portion, french fries, etc. It just depends on your personality. For me, I have trouble with moderation so I have to remind myself that going over a little doesn't mean I have to give up and go over a lot. If that's not your personality, then the other alternative is to just view it as a vacation, enjoy it, and get back on track when you get home.

I do this all the time, and it can be a challenge. I'll tell you what works for me. Usually travel means lots of eating out. This means alcohol too. So the calories can add up. Use portion telling methods (deck of cards for protein), fist for apples, fruit, potato. Eat lighter than you think you need to. I tend to try to feel a little bit hungry in the evening as a gauge. I also avoid desserts, excess sugar, and white bread. If you can hit the fitness room in the morning or evening, try to do it, though that can be a challenge. Try to get out and walk around if you are in a cool location.

Other than that, you can't really bust out a scale or check portions, etc. You will have to be disciplined, but you can do it.

Oh one more idea. I divide the plate up when I eat, especially if it's a buffet lunch. Half the plate is for leafy green, low starch vegetables that you can stock up on. A quarter for starchy vegetable like a potato if you can't avoid it. And the other quarter for protein. You can substitute the starchy food portion for additional protein or for leafy greens depending on your macros.

I help plan the annual conference for my professional association, including selecting the menus. I always try to include some lower-calorie "healthy" options (for somewhat selfish reasons). Hopefully, your conference organizers will do the same. If not, sample everything you like, but watch the portion sizes. Hit the hotel gym when you can, especially if you're going to be sitting in meetings all day. I usually do okay during the day at our conference, but then we all go out for drinks later, and well, there goes that calorie budget.

Not sure about you, but I absolutely suck at being out of my normal routine. I suck at turning down free food. And I suck at being out of my comfort zone. Therefore, I suck at business travel. The only advice I can give is to stay as in your routine as possible in terms of meal timing and the foods you normally eat. Hit the hotel gym hard every morning without fail to have a cushion. Don't be afraid to say you don't want a drink (or another drink) because you want to get an early start. Lastly, don't bother eating anything you don't enjoy just because it's free.