PrintIf you log enough miles to qualify for special airline perks, like VIP lounges and upgrades, you're at risk for more than jet lag. Travelers have a tendency to sleep less and eat more, which means they can get run down and gain weight.
The amount of sleep you get might be out of your control, especially if you have a hectic schedule. But you can control what you eat. A spokesperson at the American Dietetic Association (ADA) and a psychologist offer advice on sticking with your diet and provide tips for eating well on business trips.
Losing Good Habits
"Any time you leave your home turf, whatever physical activity and diet plan you follow gets disrupted," says Michael Lowe, professor of clinical psychology at MCP Hahnemann University in Philadelphia. "The activities or exercise you're used to might not be as readily available, and the amount of control you have over your own day will be reduced by business commitments. That's why it's smart to book a room with a microwave or refrigerator so you can fix some of your own reduced-calorie foods. And choose a hotel with a workout facility."
Emotional Eating under Stress
"It's easy to fall into self-pity and overindulgence when you're constantly on the run and anxious about missing connections or making a sale," says Jackie Berning, Ph.D. and registered dietician (R.D.). "The temptation is to reward yourself with sweet, gooey food. Instead I advise travelers to treat themselves to one special thing a day. Small portions (not the whole pie!) will keep your cravings for sweets under control. You can eat your forbidden food without gaining weight."
Surviving Restaurant Dining
Because restaurants are notorious for presenting huge, fatty portions drenched in sauce, avoid temptation by "deciding what you'll order before opening the menu," Lowe advises. "Take a tip from the mayor of Philadelphia, who lost weight by asking waiters to 'Cut the meal I've ordered in half, put it in a doggy bag, and serve me the rest.'"
Thirst Masquerades as Hunger
"Often when people think they're hungry, they're actually dehydrated from flying and staying in hotel rooms," says Connie Dickman, R.D., a spokesperson for the ADA. "You can avoid overeating and weight gain by drinking 64 to 80 ounces of fluid a day — water, decaffeinated beverages, milk and juices. Wait 20 minutes after drinking and see if your hunger disappears."
Cheating Fast-Food Weight Gain
If your dining options limit you to fast food, you can still stay slim by making the best of what's offered. Instead of ordering a double hamburger with cheese and the works, get more nutrients and fewer calories by selecting a grilled-chicken sandwich or choosing from the salad bar. You can also order low-fat milk instead of orange juice. Even two plain cheeseburgers are better than a double hamburger with cheese and the works. Watch the dressing at the salad bar — piling it on can add more calories than a milkshake.
Stick to a Schedule
"When stuck in airports or on the road, you can skip meals or snack in between and then overindulge when you finally sit down to dinner," Berning warns. "Because you're more likely to eat the wrong things when you're hungry, stick to three meals a day and include fruits and vegetables. That's easier if you pack your briefcase with some fruit, raisins or almonds as a snack. Fuel your brain with some carbohydrates — crackers or bread — and balance your electrolytes by drinking Gatorade. When I travel internationally, I bring along some peanut butter and crackers so I don't miss a nutritious meal."
