Weight-Loss Tips for Frequent Travelers

I doubt I have to tell any of you how hard it is to keep extra pounds off of your frame while you travel on an expense account.  Whoa...  Before I started work as a traveling technical trainer, I weighed a solid 185 pounds, I ran in the Houston Marathon, I finished several triathlons in Texas and Louisiana and I was in great shape.  Things have changed in the last 12 years.  A mortgage and a marriage made it easy to gain some, but the single greatest negative influence against my weight gain is my travel schedule.  I've gained 65lbs since the "glory days" and it is high time I did something about it.

After weighing in at home, I've made a list of things travelers can do to make weight loss easier on the road.  Here's what's working for me:

• You need to make a solid resolve that you want to do this and in order to see success, sacrifices are going to have to be made. We both know you have a nice expense account, and while you can order the 12-ounce Filet Mignon with Béarnaise sauce and onion rings, it doesn't mean you're obliged to.  Losing weight is a responsibility to oneself and it's hard work to do it. There are no shortcuts, period.
• Take advantage of time zones. If you live in the Central time zone (for example) and you travel to the west coast, get up at 5am locally and hit the gym. You're body thinks it is 7am, so you might as well put it to use.  If you travel to the east coast, hit the gym right after work and postpone dinner to 7 or 8pm.
• Walk wherever possible. Don't rent a car if you don't have to.
• Whatever you do, avoid the breakfast buffet. Every hotel has one and you can eat 5,000 calories on a good breakfast buffet with your eyes closed. Instead, fill out the breakfast card and hang it on your door. Fill it out right after you eat dinner and you're full. Order some toast, oatmeal, cereal, fruit… something sensible, and have it delivered to your room at the end of your workout or right before you need to shower.
• For lunch, eat something lite. It will be easy if you had a good breakfast. Get a big salad or a bowl of soup and a salad. 
• At dinner, sit at the bar and don't tempt yourself by asking for a menu. There's WAY too much stuff on there that you don't need to eat.  Instead, tell the bartender to bring you an iced tea, and tell him you're working on losing some weight. Ask him what they have that's not too heavy, but still good.  Chances are he'll recommend something that is just delicious and you won't even have to know that they served a 20-ounce slow roasted prime rib with Alfredo Potatoes!
• Cut out the booze. If you're traveling alone, drinking alcohol is a dangerous habit to get into anyway.
• Reward yourself. IF you've accomplished your goals for the week (less food, more exercise), treat yourself to something awesome on the last day. All week here in Orlando, I've been dreaming about the Kobe Beef hamburger with melted 3-cheese sauce. I have convinced myself that I need to work for it though.

Weight loss is about changing your fundamental habits. There are no quick fixes or diet pills that work magic. It's about eating less food and getting more exercise. 

Hotels have everything you need to help you with this; it's up to YOU to make it work.