You’re at it again. Traveling for business. Sights of airport food in your future. And then, nothing but something to “grab and go” while you’re out in the field.

It happens to the best of you (not me, cause I’m as stationary with my job as they come). So why am I even writing about traveling for business when I don’t even do it…? Good question!

I just so happen to have a fiancĂ© who is gone months at a time for work, and along the way I have gotten pretty good at what foods to recommend, and tips to give him while he’s out in the field.

These tips have helped him lose 40 pounds in a month. Part of me is just super proud, and part of me hates him a little bit because I couldn’t lose that much that fast if I tried! But enough about me. I’m rounding up the top 5 tips that have proven to be successful for him and you can easily put into practice yourself!

1. Ditch the Soda

This is a major one that has helped him shed the pounds. He’s one of those people who just need something sweet to drink; and when you’re outside all the live long day, who can blame him!

What he decided to do instead, is to get the Zero Gatorades. No sugar, no carbs. (Why the mention of no carbs, I’ll explain in my next tip!) Another good option if you need something sweet to drink are flavored water like La Croix, Bai, or sparkling flavored water.

The thing you want to look out for here, is to make sure whatever you’re drinking doesn’t contain Aspartame. That’s worse for you than sugar, so keep it out of yo’ body!


This is actually the overall reason for his success, because the man KILLS it when he goes low carb. Eating on the road can be hard, and it can be even harder if you’re in a hotel instead of, say, and Air BnB (which he was fortunate enough to be in for about 3 weeks).

If you’re not familiar with Keto, it’s high fats, moderate protein, and very low carb. The science behind it, is that your body turns to burning fat instead of glucose (carbs turn into glucose) because you’re not replenishing the carbs.

Because he’d leave at around 8am and sometimes not get back until 10pm, we had to come up with meals and snackies that he could eat on the go, and in the car.

He hates salad because he thinks it’s boring, so we stuck to things like pepperoni, string cheese and rotisserie chicken with some fresh veggies. When he’d get home in enough time to cook, he’d go for some fatty cut of steak and veggies.

Keto totally isn’t essential if you want to lose weight while you’re traveling, but I think your best bet is going to be ditching the high carb items and going for the low carb things like salads, and bunless burgers

3. Buy a Bodybuilder Lunch Box

Okay. Hear me out. Bodybuilder lunch boxes are dope. And they’re big. So you can fit a lot of food in them. Eh? We like, food, correct? So get one.

Even if you don’t have access to a kitchen, most hotel rooms have mini fridges where you can go to a grocery store and buy things for meal prep, and then pack at least a day’s worth of snackies and meals.

This has proven to be an absolute lifesaver because instead of not eating all day and then going to the nearest fast food joint to order ALL the food, he was able to keep his hunger at bay, and his metabolism firing. Win win!

4. Plan Your Meals Ahead of Time

This one is honestly just a time saver. Who likes wandering around the grocery store for hours at a time just to buy food?! Gross. Not this girl. I actually sent him a list of really easy peasy food combinations that were Keto friendly, delicious (at least I think so), and could be made with just a microwave.

Here are some examples:

  • Rice cakes and peanut butter
  • Shrimp and zoodles
  • Cottage cheese and fruit (like blueberries that are low in carbs)
  • Pistachios
  • Breakfast burrito with scrambled eggs, cheese, sausage, and carb counter tortilla
  • Rotisserie chicken
  • Turkey and cheese wrap

How easy are these?! Seriously, anyone could make them. To save even more time, I told him about Wal-Mart’s grocery pick up, and then just ordered the groceries to be picked up when he would get into town.

Grocery pick-up is probably the best thing ever invented. Okay that’s not true but I love it. It saves so.much.time, it’s a miracle we survived without it. I know a variety of stores also offer a grocery delivery but I’m not about paying extra, cause I’m cheap. A swing by the store is good enough for me!

5. Get Your Gym Time In

I know you’re traveling, but that doesn’t give you an excuse to not slack off when it comes to exercise. Sorry, not sorry, I’m a personal trainer. I exercise no matter where I’m vacationing/working.

Hotels have gyms, how glorious is that?! Even if they don’t have nice equipment, or a lot of it, you can still do wonders with dumbbells and cardio machines!

Even better, if you’re traveling to a place that has a nearby gym, see if you can see a weekly/monthly pass and make sure you go every day (or the same amount of times you’re already going).


I’m going to go out on a ledge here and say that the reason a majority of people gain weight while they’re traveling for business is because they fall out of their routine.

Would you honestly have cake at every dinner you go to? Or McDonalds for breakfast every morning if you were home? I think not. Don’t fight me on this, I know you know I’m right.

Try your very best to stay within your routine and I think you’ll be all set! One way to help is you can sign up for something that you have to continuously train for, like a half marathon or something of that sort. Get a training program and make sure you stick to it!

Or, you could also do what me and the Man do, and place a niiiiice, but very expensive bet where the person who goes off Keto (or cheats with like chocolate cake), has to pay the other person money. We’re super competitive, so you better believe we’re both killing it with Keto right now!

What are your favorite tips for when you travel for business to lose weight? Hit me with a comment below!

Your Personal Trainer,