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Home » Long Term Weight Loss » Puttin On The Pounds On The Road? Heres What To Do – Forbes

As you curse those pounds gained while traveling, you may want to fight back before your next trip by heeding the strategies of weight-management expert Robert Kushner.

"Travel should be synonymous with the words fun, exploration, sightseeing, adventure and exciting not with words like overeating, inactive, sleepy, fatigued and feeling disappointed with oneself," says Kushner, the medical director of Northwestern Medicine's Center for Lifestyle Medicine and the co-author of a new book, Six Factors to Fit: Weight Loss that Works for You!. "By taking your health plan on the road, you can remain fit and enjoy time away."

Weight-management expert Robert Kushner shares his expertise at an Obesity Action Coalition meeting.

The new book is co-authored by his wife, Nancy Kushner, a nurse practitioner and health writer. The book, Robert Kushner says, is part of his mission to help people lose weight and take charge of their health habits.

Travelers commit many cardinal sins on the road that lead to their unfitness, he says.

The sins include: not having a restaurant plan, oversized portions, too many calorie-filled alcoholic drinks, skipping meals, not bringing walking shoes, not having a plan for a healthy routine on the first day after returning home.

Vacationers and other leisure travelers "can apply their exploring travel mentality to their own health," Kushner says. He recommends enjoying the local scene by taking a walk "to explore the new surroundings" or signing up for walking or bike tours. Travelers who like to dance can take a lesson at a local studio and go out dancing at night.

When dining, find restaurants and local cafes with healthier meal options, adopting the mindset that each meal is not a feast, Kushner says. Explore different ethnic cuisines, looking for options that include more vegetables, beans and meatless meal options.

"Think outside the box," Kushner says. "As part of a tour, we had dinner in Porto, Portugal, and brought our gym shoes to change into, so we could walk home instead of taking the bus. It turned out to be one of the best nights we had."

Both leisure and business travelers should carry healthy snacks and water and seek produce, protein and broth-based soups at airport lounges and eateries, he says. "Stay well-hydrated with water," Kushner says. "An added benefit is that people can misread feeling thirsty as being hungry."

Business travelers on long-term trips need a longer-term focus and a mindset to do extra planning to build a healthier routine, he says.

"Choose a hotel with a fitness center, and ask the hotel to remove whats in the refrigerator to make room for you to shop local and bring in your own waters and healthy snacks like fruits, yogurts, hummus, vegetables and nut packs," Kushner says. "Bypass big breakfast buffets by keeping foods in the room for a quick breakfast, such as oatmeal in a cup or high-fiber cereal with milk and fruit. Review menus of nearby cafes and restaurants to find ones that offer healthy options."

Kushner advises business travelers to be assertive when ordering off a menu or customizing a catered business lunch. "Ask for healthier substitutions tomatoes instead of potatoes or order foods your way: non-fried options, non-creamy dressing or sauce on the side."

A meditation app on a cell phone can reduce work-related stress, and plenty of sleep is beneficial, he says. "Commit to following a good sleep routine, because poor sleep will make you crave unhealthy foods and seek sedentary activities."

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Puttin On The Pounds On The Road? Heres What To Do - Forbes

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Home » Long Term Weight Loss » Puttin On The Pounds On The Road? Heres What To Do – Forbes