Business Travelers’ Portable Tip Guide

A business lunch can wreak havoc on your diet, and throw you off track for the entire week if you're not careful. Overindulging on drinks, appetizers, and dessert at a business dinner can wipe out 2 weeks' worth of diet progress. Couple these meals with reduced activity levels and it's no wonder that business travel can make more than your wallet fat.

But it doesn't have to. With a little careful planning, you can stick to your weight-loss plan and come home a little lighter.

Fitting in Fitness
The planning starts at home, says Suzanne Schlosberg, the author of Fitness for Travelers: The Ultimate Guide for the Road (Houghton Mifflin, 2002). "One of the keys is to think about what you need before you go because once you're there, you tend to get busy and it's easy to blow everything off," she says. Writing down a list of a few exercises and packing some equipment can help.

In addition to workout gear, Schlosberg suggests bringing an exercise band and a jump rope — two items that are easy to use, even in a hotel room. (Jumping rope is a high-intensity activity, so check with your doctor first.) And don't forget your sneakers. Athletic footwear can be bulky, so Schlosberg suggests wearing them on the plane or the train. As an added bonus, if you're wearing your favorite running shoes you're more likely to walk around the airport than sit and eat during a layover, she says.

Of course, if you're not the type of person who works out at home, find a hotel with a gym or a health club close to where you're staying. Many clubs offer daily or weekly memberships for less than $10 per day. "Even if your hotel has a gym, the local club is going to be better and have more facilities," says Schlosberg.

A Tall Order
In addition to your exercise plan, you'll want to tackle your food plan. The temptation can start on the plane, with cookies, bagels, sandwiches, and other fattening options. As an alternative, call ahead and order a low-fat or low-calorie meal, which may contain more nutritious fare such as lean meats, fresh vegetables, and salads. Let this "special order" mentality follow you wherever you go while you're away, says Eddy Jara, a registered dietitian who is a health educator at the California Adolescent Nutrition and Fitness Program in Berkeley.

"People don't feel empowered to modify a typical menu, but they should," says Jara. "In a restaurant, suggest more vegetables and ask that foods be grilled or broiled without butter. Ask, even if you don't see it on the menu." And be aware of portion size. Many restaurants serve four or six cups of pasta as a single serving. Try ordering half- or kid-size meals instead.

Finally, keep healthy snacks with you at all times. Ask the hotel staff to empty the minibar before you get there so you're not tempted. Then, you can use it to store items that fit nicely into a briefcase such as instant oatmeal, soup, and fresh fruits and vegetables. Can't bring food with you on the plane? Ask the concierge where the closest deli or supermarket is and walk over to stock up.

If you do stray from your diet, go easy on yourself, says Jara. "Focus on specific things you do right while you're away, as opposed to the choices you made that weren't healthy," he says. "You don't get to your goals overnight. Every day you make a little more progress."