What do I eat when I’m traveling for work?
This is a question I got from one of my clients this morning.
I’m going to share with you 5 simple strategies you can use that will help you be successful with your nutrition when you are traveling.
1.) Drink at least 100oz of water.
Drinking water is one of the most underused habits I find with people when they travel.
Staying hydrated gives your body more energy and improves your brain function.
You want better focus throughout the day? Stay hydrated!
Studies have shown that even mild dehydration can impair many aspects of your brain function.
When you go out on a business trip or vacation, you are put in front of a lot of delicious food that probably doesn’t fit your fat loss goals:).
Keeping hydrated will help you not overeat and make better nutritional choices.
2.) Eat Lean Protein At Every Meal.
A simple way to keep your blood sugars level is to eat lean protein at every meal.
Instead of bagels, cereal, or pancakes at your hotel’s breakfast buffet, opt for sausage, eggs, and bacon.
Substitute fruit juice for a big glass of water.
This will help your cravings throughout the day and also increase your energy levels.
3.) Chew your food slowly.
This is my favorite nutritional tool! You can take it anywhere and use it for any type of meal.
It takes 20 minutes for your brain to register that your stomach is full.
When you eat, take a bite with your fork and set it down.
Chew your food slowly and under control.
Once you’ve swallowed, pick your fork back up, take another bite, and repeat the process.
Try to eat around others and engage in conversation instead of watching a screen.
This will also help you slow down when you eat.
4.) Sleep 7-9 hours
Make sure that you get quality sleep when you are out traveling.
The more you sleep, the less chance you will have at overeating.
When you lack sleep, your body thinks you need more calories in your system for energy because you are awake longer.
Make your room as dark as possible and turn the thermostat down to help your body sleep better.
Focus on starting your morning off by working out. Incorporate resistance training, mobility, and some cardio to your routine.
This will help set your body up for success for the day.
You will have more energy, crave healthier foods, and move better!