Episode 095: Travel Strategies for Weight Loss – Hotels, Airports & Eating on the Road

Oct 22, 2015

Travel can throw people off. It can easily become a free-for-all that takes you far away from your goals. But here’s the thing: if you want to make good choices while you’re traveling, it’s totally possible when you master a few travel strategies for weight loss. I want to help you enjoy food, enjoy your trip and come home feeling great about yourself and your body. In today’s episode we’re talking about strategies for airports, hotels and restaurants.

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Travel Strategies for Weight Loss


  • Flight schedule
  • Know your triggers and avoid them
  • Structured clothes
  • Stick to your normal eating schedule
  • Move more
  • Hydrate
  • Evaluate whether or not it’s really worth it
  • Consider how you’ll feel later


  • Food
    • Request a fridge and/or kitchenette
    • Practice fasting
    • Bring staples
    • Find a local grocery store
    • Match your intake to your output
    • Focus on protein, veggies and fat
  • Fitness
    • Pack a jump rope
    • Walk, jog or sprint flights of stairs
    • Take the stairs instead of the elevator
    • Body weight workouts in the room
      • Lunges
      • Squats
      • Dips
      • Burpees
      • Sit-ups
      • Push-ups
      • Jumping jacks
    • Use the hotel gym
    • No hotel gym? Buy a day pass to a local gym
    • Walk instead of taking a cab
    • Walk to a local grocery store to stock up on foods

Eating Out

  • Dial back your frequency and/or amount
  • Check out the appetizer menu
  • Focus on protein, veggies and fat
  • Alcohol or carbs
  • Sugar or starch


Eating Out for Weight Loss

Intermittent Fasting

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