Whether you’re traveling for business or pleasure, it is usually challenging to juggle your travel plans with your nutrition goals. There are plenty of opportunities to indulge; after all, travel is about new experiences and enjoying things you normally wouldn’t, right?

Enjoying your vacation or travel, taking advantage of the most important experiences, and reaching your health goal is possible. Here are some simple strategies for enjoying your travels and feeling your best when you return.

 

1. Plan Ahead

Failing to plan is planning to fail! In other words, the key to success is setting goals and thinking ahead. Before you start packing your swimsuit and shorts or trade your sandals for skis, determine what is most important to you while traveling.

Ask yourself questions like:

  • What is the purpose of this trip (work or play?)
  • Do you want to stay precise when tracking or focus on intuitive eating?
  • Is there anything coming up after your trip that requires you to be at a certain weight, such as a competition or event?

If you don't have a strict timeline or goal, you can probably cut yourself some slack and practice more flexibility while you travel. In this case, we still recommend setting a few goals that help you stay in tune with what makes your body feel best like:

If you need to be more precise, this likely requires more planning and prepping. 

 

2. Make a Plan (and a Packing List)

Failing to plan is planning to fail! In other words, the key to success is setting goals and thinking ahead.

Ask yourself:

Where Am I Staying? 

Hotel? Airbnb? Friends house? All-inclusive resort? These locations lend themselves to different prepping strategies. 

If you’re staying in an Airbnb or at a friend’s house, you likely have access to a large fridge and full-sized kitchen. These options allow you to fully control your meals and food options if desired.

At a hotel, you may have a mini fridge (if you don’t, ask for one. Most hotels will send one to your room!) and a small kitchen. At an all-inclusive, you’ll likely eat most of your meals at resort restaurants. Although tracking and hitting macros in these locations is still possible, it will likely take more planning and willpower. 

What Will My Travel Days Look Like? 

A quick trip in your car? A long day in multiple airports? 

A car will allow you to pack more healthy snacks (you can even pack a small cooler if necessary) and also means you’ll be able to easily get to and from grocery stores and restaurants once you get to your destination. 

If you’re flying, you can still pack some healthy snacks, but you’ll be more limited as to what and how much you can bring (get our TSA tips here!). Look ahead at which gates you’ll be flying into and out of, which restaurants are close to your gates, and google menus ahead of time if necessary.

What Are My Go-To Food Spots?

Use Google, Yelp, and other resources to find grocery stores and healthy restaurant options near your place of stay. Then, create a shopping list or choose a few meals from the menu that you know provide plenty of protein and veggies. Rely on these in a pinch!

 

3. Get Comfortable Tracking Macros at Restaurants

Speaking of restaurants, traveling almost always involves eating out, so getting comfortable tracking your macros at restaurants is an essential part of a healthy trip. Our free How to Track Macros at Restaurants Guide will help you navigate restaurants confidently.

Check out this article for help finding healthy options at popular chain restaurants and drive-throughs! Join our free Happy Hour Made Easy course for tips and tricks on tracking alcohol in your macros.

 

4. Connect Back to How You Feel

Many people track macros because they have a specific body composition or performance goal. And during a fun trip or vacation, it is easy to say, “I’ll get back to my nutrition plan when I get home.”

But here’s the truth: you’ll have more fun on your trip if you feel confident in your skin, and that comes back to asking yourself a few questions. 

  1. How do I want to feel when I finish this meal?
  2. How do I want to feel when I go to bed tonight?
  3. How do I want to feel when I wake up in the morning?
  4. How do I want to feel when I get home from this trip?

Immediate feelings are easier to connect to in moments of temptation than longer-term weight or performance goals. So, having these four questions in your pocket (literally—put them in a note on your phone or a physical note that serves as a healthy reminder!) will help you stay true to your goals before heading out on your trip.

Remember, you’re much more likely to get in bed thinking, “I’m glad I skipped that second dessert,” than, “Wow, I wish I was overly stuffed and regretful right now!”. You’re also more likely to wake up thinking, “I’m glad I didn’t have that last beer,” than, “I wish I were more hungover this morning.”

 

5. Get A Coach

A 1-on-1 WAG nutrition coach will help you plan for your specific travel location, accommodations, restaurant availability, and more. They’ll help you search for nearby options, scan menus, and approximate meal macros. 

A nutrition coach will also act as a source of accountability and extra support when needed! Travel can be tricky if you have specific nutrition and health goals—whether you’re a perfectionist who needs to practice more flexibility or your goals require you to be more precise.

No matter who you are or what your travel throws at you, a coach can help, and we’d love to work with you. Learn more about our membership options here!