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Eating Health

Hi guys,ย 
I have been newer to traveling and am always on the road or flying for business. I have found myself eating very poorly and too many calories. I have been feeling sluggish, less energy, and just all over unhealthy. I would love suggestions on how people that travel often stay healthy and have clean eating habits. I have notice that when the comapny pays we always get apps, main meal, and a couple drinks. Thanks in advance!
๐ŸŒ Location
๐Ÿ’ผ Office Life
๐Ÿ›ฉ Travel
20
CoorsKing
WR Officer
+13
King of the Coors Knights
This is how I do it:

Get your workouts in - either at hotel gym or get a 24hour Gym membership. This can help make up the difference if you overeat.ย 

Salads are your friend. Don't get burgers in the airport. I honestly fuck with grilled chicken salads... don't underestimate how full they can make you

Pick lower calorie options - instead of pasta or a sandwich, get grilled chicken for example

Diet sodas, unsweetened tea, coffee, or water - avoid sugar added drinks

When possible, opt for veggies. I always pick something with fruit or vegetables when getting apps instead of like the bread or potatoes or whatever fried thing they have

Watch your beer intake, and opt for lighter beer (Coors Light is a great choice). But, honestly if you are drinking and watching calories... get a vodka soda with lime.
spoderman
Arsonist
+10
Friendly Neighborhood Spoderman
Spoken like a real WR hero, as always.ย 
happyhunter
Politicker
+6
spittin' sunshine
I second everything he is saying. Workout every day that you can and make this a hard non-negotiable. Ifย traveling to areas with no gym, throw some resistance bands in your bag and start your morning with a workout.ย  That being said, no matter what you do in the gym you will never be able to work off a bad diet.ย 

I highly recommend packing your own healthy foods at least when you're heading somewhere so you're not stuck buying something at the airport (hummus + veggies, unsalted nuts + fruit, etc.). Yes, people may be like look at that dude eating brocolli out of a zip lock bag! But whatever...because GAINZ.ย 

When ordering out, if a salad, always get dressing on the side or request vinegar instead (no oil). Heavy on veggies, minimal on processed and refined carbs like pasta, bread, and white rice. Avoid fried foods as much as humanly possible, but enjoy a solid beer and a burger from time to time and indulge in the apps your bosses are buying for the table here and there. It's all about finding the balance!

**I am a 7+ year trainer, nutrition, and mindset coach so I def know what I'm talking about and happy to be a resource to you if you want deeper explanantions of on the go workouts, specific nutrition tips, etc.***
Incognito
WR Officer
+11
Master of Disaster
Iโ€™ve been loving my athletic greens every morning. They taste like shit but you can mix them into something delicious quite easily.ย 

Also intermittent fasting, extra hydrationย 
CCP
Opinionated
+6
VP, Business Development
Intermittent fasting works great for me also. Been doing it for over 2 years now. Increased focus, immune system boost (haven't had a cold since even with a kid in daycare) and lost between 40-50 lbs of fat. I highly recommend it.ย 
MoonDog69
Executive
+7
Commercial Account Executive
I hear you on this one. Iโ€™m in a similar boat and also trying to slim down for my wedding. My VP likes to joke that when traveling for business we only eat โ€œbeige foods.โ€ Which when you think about it is true. Personally, intermittent fasting and light beer at work happy hours dinners has helped for me. Lunch is usually just a salad if Iโ€™m on the road. For the intermittent fasting itโ€™s really just skipping breakfast and staying very hydrated and drinking a cup of coffee in the morning. You burn more cals, feel more energy because the source is stored fats rather than breakfast and honestly feel great. Plus, cals wise skipping a meal means you can get away two good size sized meals later in the day and a drink or two. Itโ€™s not for everyone. Sometimes right before lunch after skipping breakfast all week you can feel really hungry but that fades away quickly. Good luck.
OutboundCowboy
Good Citizen
Sr. SDR
Intermittent fasting is a game changer!! Skip breakfast. It may suck for a week or two but your body gets used to it after a while.
jabdool
SVP UK & Europe
Did this for a year and it was awesome. Much easier to kick off than I thought.
CuriousFox
WR Officer
+13
Senior Account Executive
Use the hotel gym. Don't eat while you drive. When you are out at lunch or dinner stick to fish with lemon no sauce or salads. Nothing fried. I also do keep almonds and water in a cooler in my car for energy.ย 
Diablo
Politicker
+7
AE
Heavy breakfast + hydration is the key for me. I keep snacking light food (mostly veggies and grains) at intervals and skip my lunch.ย 
LordBusiness
Politicker
+8
Chief Revenue Officer
I always get derailed when travelling. Either its not having the time/opportunity to meal prep, or going to dinners at posh delicious spots on the company dime.ย  TBH, the only thing I've been able to do to keep things in check when I travel is portion control.ย  Most days I'll make sure to get up early and have a healthy breakfast (egg whites, protein, wheat bread) - I'll then try and skip lunch, and then enjoy the dinner with client/employees. In short, I try to make the caolories worth it, when I indulge.ย  Keep up the good fight, it doesn't get any easier with age.ย 
Executioner
Politicker
+4
Business Dev.
Props for the health question - big component of keeping that energy high for sales.
It comes back to "whatever works for you".
Personally I believe in IF when travelling, easiest way to avoid the junk is to eat nothing. Stay hydrated, eat plenty of fat and greens when you do eat. This may not work for you, and that's cool. That said, give it a try, I personally find my focus and energy is way higher on 18 hr fasts. Try the Zero App, the free version is really good.
And all the below is good, chicken salads with olive oil and red wine vinegar or steak salads are the go to.
BeatCancer
Fire Starter
+2
Account Executive
Some great tips in here already



1. Intermittent fasting - skipping meals making deals
Research shows its great for your metabolic health

2. Bulletproof coffee if its accessible. Creates ketones, which means you can fast till dinner and don't need to eat as often. You can get a travel sized bottle for it.
Filter > espresso for your cholesterol. Not the end of the world if you can't get filter.

3. @BigMeechย full of great advice. Salads if you are sitting on your fat ass all day :)

4. Get your workout in. At least a walk or a run if there is no gym.

5. Go for a 10 minute walk after eating. Has the same effect as Metformin (Diabetic med) on your blood sugar

6. Always have a bottle of water or sparkling water by you.

7. Instead of beer drink skinny bitches. Vodka with soda, or drink from the bottle. @BigMeechย again coming in with the gold.

8. This is basic. Chew your food properly.

9. I am against diet sodas and beers since they destroy your micro biome. I believe and studies show they create more hunger anyways as when you get the sweet taste your digestive chain believes it getting fuel. I was a diet consumer for many years and was always starving

10. I would say its hard to get all your minerals and electrolytes. In the US I believe you can buy those V8s which has really high electrolyte content. Else try to get some pouches or tablets.
jefe
Politicker
+8
Sales Director
A ton of good points on here, so I won't bother repeating any. BUT there's a big one that was missed.

TRACK YOUR FOOD INTAKE - Use MyFitnessPal or a similar app, but MFP is the best. And then track everything as closely as you can.

People are inherently TERRIBLE at estimating caloric intake and we often eat 25-30% more calories than we think.

Do this and stay active while keeping hydrated and running a calorie deficit and you'll be set.
wh
whathaveyousoldtomorrow
Opinionated
+4
sales
I second this. Awareness drivers on exactly how many calories you put in your mouth can be eye opening.ย 
jefe
Politicker
+8
Sales Director
Most definitely. I was reading an article, and even Registered Dieticians underestimate frequently. They're much more accurate, but still usually off by several hundred calories.

Depending on one's goals and where they are in their weight loss journey, this can make such a huge difference.ย 
GrizzleMcThornBody
Arsonist
+12
EVP - RevOps
soup, no intentional carbs, no soda.

it's simple but hard. you can't avoid carbs but you shouldn't have a meal loaded with one either.


Tres
Politicker
+6
Account Executive
Fresh juice in the morning and a healthy breakfast can make a huge difference. Find some veggies or fruits in smoothie form, stay away from a bigger heavy breakfast since you know lunch will be on the run and dinner will be out with clients or co-workers
wh
whathaveyousoldtomorrow
Opinionated
+4
sales
I used to hit the road alot (2 hr drive radius) and kept a case of waters in the back seat floorboard. I made it a point to fast before those company sponsored meals. Hope that helps! First step is tuning into how you feel, so great job finding awareness!ย 
jabdool
SVP UK & Europe
I found a bunch of excuses until I was (finally) diagnosed as diabetic in Nov 2019. I then got serious, so much so that I reversed my diabetes in 3 months and smashed my cholesterol. I had and have great support from my wife and have a (albeit mostly boring) strict regime but one that I can live with. Most days I'm up at 4.45am to walk the dog before the gym or swim at 6am for an hour. I'm on calls in time for 7.30am most days but don't let work ruin my discipline. When I am on the road I make enough time for 10000 steps per day which is enough. The exercise IMO is 20% of the plan, diet is the main part, the other 80%. It's taken some planning, trial and error but I have a pretty strict diet that's added in foods that give me the boost and take away the sluggishness. AND maybe the easiest one to add to my life has been drinking 3-4 litres of water per day. You can do that anywhere as everywhere has a toilet. Sounds easy - not really especially when I love food and my job entails a fair amount of wining/dining but the results of only having 1 course in restaurants for most meals and the other diet changes are worth the good feeling and best of all the compliments from people when they see me looking trim (almost 14 stone down to under 12 stone)
Wellss
Tycoon
+10
Channel sales
Control what you can! When eating out, there's bound to be healthy options even if they're not always the most delicious sounding. Nothing wrong with getting apps & a meal at dinner with the company, but just be conscious of what you're putting into your body.

Two things I always bring when traveling are my own snacks & my own refillable water bottle. If I don't bring healthy snacks of my own, then I just know I'm bound to end up buying multiple bags of Flaming Hot Cheetos. Having my own water bottle helps me because I can fill it up in the airport & avoid having to go into any of the convenience stores where I can be tempted with, again, Cheetos.ย 
CloudyWithAChanceOfQuota
Politicker
+5
Corporate AE
This sounds dumb but working out and meal replacement shakes for breakfast/lunch. they're a total game changer.ย 
sugardaddy
Politicker
+10
Head Of Sales
Go get your workouts in as early as possible, it's way easier to maintain a healthy lifestyle or eating habits if you get your workouts done as early as possible (science shit!)ย 

If you're starting to feel hungry, grab a class of water or other liquid (sugarfree recommended)ย  โ€“ our body have trouble knowing the difference between if you really areย  hungry or just thirsty.ย 

I can see other fellow salesfokes are telling you pretty much the same thing as i would do!ย 
Stardust
WR Officer
+9
President
Follow Whole 30 diet.ย 

Get a hotel with a fridge and stop at the grocery store before checking in.ย 

Drink a glass of water before each meal

Count your calories (there's an app) and monitor your activity - I use the Amazon Halo - amazing deal.

To avoid the evening hanging at the bar - drink seltzer+lime 1 or 2 and then head back to do "emails" but start journaling instead.ย 

Echo what everyone recommends about working out and staying hydrated.ย  And not eating anything made in an airport or plane - that's not really food.ย 
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