How to Stay on Track With Your Diet While Traveling

Traveling is one of the biggest challenges when it comes to sticking to a diet. Between airport food, road trip snacks, and indulgent restaurant meals, it’s easy to fall off track. But with a little planning and the right strategies, you can stay on top of your weight loss goals—even while on the road. Here’s how.

Plan Ahead

One of the most effective ways to stay on track is to plan ahead. Research restaurants and grocery stores at your destination before you leave. Apps like Yelp or HappyCow can help you find healthy options. If you’re staying in a hotel, choose one with a kitchenette so you can prepare your own meals. Pack a small cooler with healthy snacks like Greek yogurt, hard-boiled eggs, and cut-up veggies.

Pro Tip: Create a meal plan for your trip and stick to it as much as possible. This will help you avoid impulsive, unhealthy choices.

Pack Snacks

Bringing your own snacks is a game-changer when it comes to staying on track. Pack portable, non-perishable options like nuts, protein bars, or dried fruit. This prevents you from reaching for unhealthy options when hunger strikes. For example, almonds are a great choice—they’re high in protein and healthy fats, which keep you full longer. A 2013 study in the European Journal of Clinical Nutrition found that people who ate nuts regularly were less likely to gain weight.

Pro Tip: Portion out your snacks into individual servings to avoid overeating.

Stay Hydrated

Dehydration can mimic hunger, leading to unnecessary snacking. Carry a reusable water bottle and aim to drink at least 2 liters of water daily. If you’re flying, drink extra water to combat the dehydrating effects of air travel. A 2016 study in Frontiers in Nutrition found that drinking water before meals can reduce calorie intake by up to 13%.

Pro Tip: Add a slice of lemon or cucumber to your water for a refreshing twist.

Choose Wisely at Restaurants

Eating out doesn’t have to derail your diet. Opt for grilled proteins, salads, and steamed vegetables. Avoid fried foods and creamy sauces. If you’re unsure about portion sizes, order an appetizer as your main course. A 2014 study in Obesity found that people who ate smaller portions at restaurants consumed 20% fewer calories without feeling deprived.

Pro Tip: Ask for dressings and sauces on the side so you can control how much you use.

Practice Portion Control

Travel often involves oversized portions. Share meals with a travel companion or ask for a to-go box immediately. A 2018 study in The American Journal of Clinical Nutrition found that people who practiced portion control lost more weight than those who didn’t.

Pro Tip: Use the "plate method" to balance your meals—fill half your plate with vegetables, a quarter with protein, and a quarter with carbs.

Conclusion

Staying on track with your diet while traveling doesn’t have to be stressful. With a little planning, smart snacking, and mindful eating, you can enjoy your trip without sacrificing your weight loss goals. Remember, it’s all about balance—indulge in moderation, but stay focused on your long-term goals.