Travelling for work scared about gaining some weight lossed back

[RashedNaber]

Hello dearest fitbitters,

I have managed to loose 35 lbs since January 8 and actually I have achieved my goal just today!!

I will be travelling for two weeks for a friends bachelor party and continuing to the states for work (live in the mid east).

I have not cheated one day since January 8th and have been going to the gym day in day out and have never been on such amazing form.

Need to figure out what to do before my two weeek trip starts?

Im gonna be drinking a little and not playing any sports... Any ideas on what i should do to keep a stable weight meanwhile this trip is over?!

[Dominique]

I’ve been in similar situations for the past couple of years: I live in Europe, in an environment where I have full control over the food I eat and where I can exercise everyday (mix of walking/running and weight lifting in my own home gym). Then I’ve been going to the US for a couple of weeks, half private programme (meeting with a friend) and half professional (attending a conference). Last time the private part included a three-day cruise from Miami to Nassau, with basically all-you-can eat buffets all over the place, you only had to pay for (alcoholic) drinks. Needless to say, it’s almost impossible not to gain weight if you are going to enjoy yourself in such a setting. I did gain 2-3 kg during that trip, but it was not the end of the world and I quickly lost them once back to my "normal" life. As long as it’s a one-off thing, you should be OK. The problem is when you’re on the road all the time (been there, done that). 

[SunsetRunner]

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@RashedNaber wrote:

Hello dearest fitbitters,

I have managed to loose 35 lbs since January 8 and actually I have achieved my goal just today!!

I will be travelling for two weeks for a friends bachelor party and continuing to the states for work (live in the mid east).

I have not cheated one day since January 8th and have been going to the gym day in day out and have never been on such amazing form.

Need to figure out what to do before my two weeek trip starts?

Im gonna be drinking a little and not playing any sports... Any ideas on what i should do to keep a stable weight meanwhile this trip is over?!

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Pack Quest Protein Bars as they are very low in sugar.  Drink a lot of water and go light on high calorie beverages.  

[JohnRi]

I'm assuming you log the food you eat to control your calorie intake.  Unless you are going someplace that has no national food chains, you should be able to use your fitbit app to help choose healthier food choices are resturants that you may not be familiar with.  Get myfitnessPal and link it with your Fitbit account.  It has a larger food database.

If you have a little time, go for 20-30 minute walks each day.

If you monitor your food intake, don't go overboard with the alochol, and do a little walking, I doubt you will gain much or at all.  But even if you do, you should be able to lose it quickly.

[Dominique]

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@SunsetRunner wrote:

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Pack Quest Protein Bars as they are very low in sugar.  Drink a lot of water and go light on high calorie beverages.  

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If @RashedNaber is close enough to his friend to travel half the world to attend his bachelor party, maybe eating protein bars and drinking water aren’t the optimal way to enjoy the party. If he had the discipline it takes to lose 35 pounds in two months time, he surely will be able to lose whatever few pounds he may gain during his trip to the US in a couple of weeks when he’s back. 

[tamado]

OK, I've lost 70 lbs in the last six months and I have been away a few times so here are my tips:

-  Get classy - learn to drink hard liquor on the rocks.  So many people have asked me if I quit drinking to lose, I have not.  I try to drink in moderation but most days, I have an ounce or three of my favorite whiskey on the rocks.  While it has calories, the ethyl alcohol calories do not act the same as carb/protein/fat calories.  Just be careful, with the reduced weight and straight liquor you are likely to go full rockstar within the first two hours.  Pace it with a glass or two of water between cocktails.

- At the restaurant - make choices and substitutions.  If you really want the steak, have it, but get the 4-6 oz.  The taste is the same, the portion is reasonable.  Skip the potato, and ask for a salad or soup.  If it comes with soup or salad, pick one and ask for the other for your side with your steak.  If it's a nice clear broth soup and a good salad with a reasonable protein portion, you're on the right track.  Try to skip the breaded appetizers, they always seem to be breaded (quick carbs to hold you over until the main course comes).  If you want appetizers, opt for a sauteed shrimp or something like that
- In the hotel - Either have no snacks available or if you really like to snack, get some heatlhy stuff.  A bag of carrots in the little fridge with some hummus or guac and you're set for a guilt free snack.  Make good choices if there's a continental breakfast - hit the protein choices with a piece of fruit and avoid their juices and the carbs

- The choices are out there.  If you get the smaller protein, you can afford the healthier sides if they are at a premium.  It's about compromise and substition.  You don't need to eat garden salads and drink water with a lemon wedge for the whole trip to stay healthy.  You may gain a couple but you won't come home full of shame and regret.

Congrats on your success so far.  You sound motivated, I think you'll do fine.

[RashedNaber]

Thanks guys. Yeah i will try my best to stay healthy and clean of alcohol.

There will be about 2 days of days of drinking a good amount of alcohol but i have not had a drink for the past 2 months now (weight loss reasons)... maybe i deserve a break rite.

I should also be able to squeeze some good morning runs once i get into the US as long as the weather is ok and I will stay classy with the food and alcohol. Main things i will look out for are skipping the juices, breaded stuff, potatoes and salad dressings.

Rock on thanks for the motivation everyone and i will keep logging my food to stay on track as it is the main thing that has helped me to keep moderating my calorie intake.

[divedragon]

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@tamado wrote:

OK, I've lost 70 lbs in the last six months and I have been away a few times so here are my tips:

-  Get classy - learn to drink hard liquor on the rocks.  So many people have asked me if I quit drinking to lose, I have not.  I try to drink in moderation but most days, I have an ounce or three of my favorite whiskey on the rocks.  While it has calories, the ethyl alcohol calories do not act the same as carb/protein/fat calories.  Just be careful, with the reduced weight and straight liquor you are likely to go full rockstar within the first two hours.  Pace it with a glass or two of water between cocktails.

- In the hotel - Either have no snacks available or if you really like to snack, get some heatlhy stuff.  A bag of carrots in the little fridge with some hummus or guac and you're set for a guilt free snack.  Make good choices if there's a continental breakfast - hit the protein choices with a piece of fruit and avoid their juices and the carbs

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I'm a road warrior, meaning I travel 99% of the time for my job.  I spend 4 nights  a week in a hotel.  Good advice from @tamado, but I would tweak it slightly.  I've recently purchased a blood ketone/glucose meter and have been testing myself while on a short term fast.  At the end of my first day of fasting, I measured and my ketone level (measure of how much fat you are burning) was at 1.9, within the the optimal fat burning zone.  I had 4 oz of vodka before bed based on the same belief that since alcohol doesn't turn to blood glucose, it shouldn't affect my ketones.  I was dead wrong.  A test the next morning at 9:30 am showed my ketone level had dropped to 0.7.  The alcohol completely stopped my fat burning process for at least 12 hours.  I tested again at 9:30 pm and I was back to 2.2  I'm not saying not to drink, but I am saying watch your total calorie intake and include alcohol calories in that count.

I did lose 50 lbs while continuing to drink moderately, but it does slow down the process, but I believe you can drink and maintain your weight with no problem.  You could also try fasting a few days before you go or fasting by skipping breakfast and not eating until mid afternoon giving yourself 16 hours between feeding periods.

Eat high fat and high protien.  The suggestion of guac is good, but eat it with pork rinds instead of tortillia chips.  It's good and fewer carbs.  High good fat is good.  It's slow to digest, low insulin response so it will leave you feeling full longer.  The steak suggestion is fine, or fish is better, but stay away from Tilapia - horrible fish.  Carrots are high in sugars/carb, but also high in fiber, so they'll work and easy to carry.  Having said that, celery might be a better choice.

Work in time to exercise.  Most hotels have a little gym in them or just go out for a walk. 

good luck and have fun

[tamado]

Thanks for the info.  I have read that about alcohol but had not seen any hard facts like that before.  My point was if you are going to drink, hard liquor is better than liquor with mix or beer but I guess not reckless abandon.  It's a bit of wake up call for me too as I have a drink most days and that makes me think I could have a better weight loss experience if I cut it out.  That said, I've lost over 3 lbs a week or about 5 months so it is working anyway but maybe it would be easier if I cut out the booze.  
Great eating tips too, thanks for weighing in.

[divedragon]

I had similar experience as I mentioned.  Lost 50 lbs with alcohol.  Congratulations on your success, though!   And you were/are absolutely correct that hard liquor straight is better than beer, wine or mixed drinks with sugary mixes.  My preference is a good 12 year old scotch!!!  When I finish this fast and move back to alternate day fasting, I'll drink only on non-fasting days and abstain on fasting days.  My wine rack is full and my scotch decater topped off!

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@tamado wrote:

Thanks for the info.  I have read that about alcohol but had not seen any hard facts like that before.  My point was if you are going to drink, hard liquor is better than liquor with mix or beer but I guess not reckless abandon.  It's a bit of wake up call for me too as I have a drink most days and that makes me think I could have a better weight loss experience if I cut it out.  That said, I've lost over 3 lbs a week or about 5 months so it is working anyway but maybe it would be easier if I cut out the booze.  
Great eating tips too, thanks for weighing in.

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[emili]

@RashedNaber- just choose wisely. stay away from mixed drinks and do either clear shots (90 calories per shot) or light beer- my favorite is Corona Light. And I am happy to say that most places in the states are trying to offer lighter meal options. You will have access to fresh produce, lean meats and healthy fats- even if you eat out every day. Just ask the server - they will help you. I eat out a lot and its never an issue- I am very clear about what I want and what they should leave off my plate- Have a blast!!!

[RashedNaber]

You guys! After spending 20 days out in the wild i kinda got careless with the drinking but very careful with the food.

Thanks to everyone that replied it really helped out alot I came back loosing 0.5kgs and i have no idea how that happened!

Thanks to all your advice really helped out alot