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How To Lose Weight On the Road

travelMany of our patients travel extensively, either for work, or because they are super cool and have free time with disposable income. Our patients that are on the road for work struggle with healthy food choices, and figuring out what to do at business meetings or in foreign countries.

I just got back from my first official vacation in 3 years, and, while on that trip, I did an experiment to see if I could make healthy choices while away from home. I had access to a kitchenette for about half of my time away, so I started by bringing 12 hard-boiled eggs, and some smoked salmon as my portable protein sources. I also brought a stash of about 30 low-carb protein bars and some unsalted nuts.

I went to the grocery store every couple of days for fresh fruits and vegetables, and the only thing I ate in restaurants was grilled fish (olive oil, spices, and lemon) and roasted veggies.

Typical breakfast:
2 eggs (cooked in the kitchenette with fresh veggies), 1 fruit.

Mid-morning snack:
1 protein bar

Arugula and spinach salad with smoked fish, eggs, and tomatoes. Be very cautious with salad dressings, as they are the biggest negative caloric influence.

Matt Metz portable salad dressing: 1 tsp Dijon mustard, 1 tsp olive oil, local vinegar, black pepper, chipotle pepper.

Mid-day snack:
1 hand-full of mixed nuts and 1 hand-full of locally grown berries

Fresh fish on the grill (olive oil, garlic, lemon)
Roasted veggies

Not only did I actually lose 3 pounds on vacation (whoo hoo!), but I saved a ton of money by not buying all of my meals. Everyone else on my trip gained at least 5 lbs by doing the, “I’m on vacation, forget the diet,” thing.