As if losing weight wasn’t hard enough, how many of us are forced to deal with the added pressure of trying to diet with a hectic and busy schedule? Frequent travel for business? Business lunches, cocktail parties, events, and gatherings where we have no say in what foods are presented to us, unlike when we shop and cook at home, or we can often choose from a diverse menu of options and ask the staff to make reasonable accommodations when we are dining in restaurants. Being at an event, or sit-down function where the food is pre-selected for the most part is an added challenge.
When dealing with any events, see if there are options you can choose from. Most functions will offer a vegetarian option that is often healthier than the typical meat, fish, pasta, or poultry. Pace yourself, especially with the passed hors d’oeuvres, or spread of appetizers. These can easily add up to more calories than the meal itself, especially if you go in hungry.
Try standing away from the food. Sip water, mineral water, unsweetened tea, or club soda. If you are having alcohol, limit it to one drink. If you don’t want to feel out of place, ask the bartender to make you a virgin cocktail in a rocks glass or wine goblet. Nobody will know the difference, and you will feel good about yourself for remaining conscious and in control of your environment and not giving into temptation.
For travel, planning is even more critical than at home in your familiar routine, neighborhood, restaurants, time zone, etc. Be sure to plan as much as possible and leave nothing to chance. Research and establish your meals in advance when possible. Have a back-up plan in the event of any unforeseen circumstances, such as traffic jams, or flight delays. Try to pack healthy snacks for road trips as well as for the plane so you aren’t starving or “forced” to make an unhealthy choice because you are in a hurry and there are few options.
Whenever you go out to eat, try to research the menu online. Go into the restaurant with a plan of what you are going to eat, that is good for you and within your calorie budget. Rate your hunger—are you really hungry or are you stressed out and looking to quell those feelings? When you arrive at the restaurant, engage your server and staff immediately. Tell them you are trying to be healthy/lose weight. Pass on the bread basket, ask for sauces on the sides, ask that the chef go light on things like butter and oil, look for foods that are broiled, grilled, pan seared, or poached, rather than fried. It is all about choices. Enjoy a cocktail if you like, but count calories and realize they are empty calories and blur judgment. Don’t avoid your favorite things—learn to enjoy in moderation. Don’t order everything at once. Go slowly. Eat slowly. Drink water or unsweetened tea to help fill you up. Eat lots of fruits and vegetables. They contain a lot of water, are good for you, and will fill you up. We are actually “full” a good 15-20 minutes before our brains tell us we have had enough. The slower we eat, the more likely our actual eating will coincide with our body’s needs.
As far as exercise, being away from home can be an extra challenge. We don’t have our regular place to walk or gym or classes to go to. Try to find a hotel that has a gym, indoor and/or outdoor pool, etc—that offers convenient hours that will work into your schedule, whether you are traveling for business or pleasure. Make sure to plan time for fitness, as well as relaxation into every day.
It is worth the extra time to call and speak to a prospective hotel before you book it to be sure that the advertised amenities will be available for you. I’ve had it happen that an advertised indoor pool or gym were closed for refurbishment when I was traveling someplace it was 15 degrees and snowing outside. That one-minute phone call in advance would have led me to choose a different property. When choosing social obligations, be mindful of who will be there. If there are people you’ve overeaten with in the past or are uncomfortable with, you might consider avoiding the event, or going in with a plan—have a healthy snack before, don’t engage in negativity (excuse yourself, take a walk or a bathroom break, leave early), don’t stand by the food, and don’t drink too much. These are ways we can help manage something that could easily get out of hand.
Last tip—talk about and share what you are doing! Put it out there! Talk about your goals to get healthy! There is nothing better than to say it and actually do it, letting others know so they can help keep us accountable. With a little practice, you can be a weight loss champion and well on your way to an improved level of health with a lifestyle you can count on for years of success! Start with my “The Restaurant Diet” series of books, my four-phase weight loss and lifestyle plan, the tips and recipes contained in my books, a healthy dose of acceptance and self-love, and a desire to be a better you. If you need one-on-one help, get in touch with me! Nobody should have to go through this journey alone, I am here to help share my wisdom, strength, hope, and motivation.
For more information, visit my website, www.fredbollacienterprises.com and find me on social media, Fred Bollaci Enterprises on Facebook and @fredbollacienterprises on Instagram.
