If you are going on vacation soon or travel often for work - you don’t have to set your fat loss goals aside completely. Take a listen to my 6 tips for staying on track with your fat loss goals while you are away.

1. Move your body every single day. This doesn’t mean you have to stick with your normal routine 100% or keep the intensity level as high as normal, but try to build movement into your day as much as possible. Take a morning walk, rent bikes for an afternoon, or spend some time moving in the pool! If you have access to a fitness facility, and you have the time, try to get in at least one solid lift while you are away.

2. Fuel up on protein early in the day. Vacations are often a time for dining out & indulging on food & drinks you may not have in your typical day. Try to keep your first meal high in protein. This will keep you feeling full & craving less as the day goes on.

3. Drink your water! Make a conscious effort to drink more water. At least 80-100 oz per day is a good target, drink more if you are in a warm climate & are sweating!

4. Set limits on alcohol and try to stick to low calorie options. No doubt you will be kicking up your feet & probably drinking a little more than during your typical routine. But alcohol calories add up fast & drinking too much can be a slippery slope- it often leads to poor food choices too. Set a limit on drinks or a number of days that you will drink. When you do drink, choose lower calorie options such as liquor with low cal mixers or light beers. Keep indulgent drinks like daquirs and margaritas to a minimum!

5. Food portions at restaurants can be HUGE! Be mindful of your portions. Enjoy some indulgent foods, but eat them slowly & savor them. Try to share an entree with someone or take half home.

6. Finally- set realistic expectations. You have been working hard on your fat loss goals, it's okay to enjoy your time away & not feel the need to be 100% on. You won’t undo months of progress in just a week- if you are mindful & intentional -AKA- don’t eat like an A$$hole! Also, do yourself a favor & just stay off the scale for a solid week once you are home. Travel brings about a lot of fluid retention & you don’t need to see the number jump a few pounds due to those fluctuations.

If you are looking for support for your fat loss goals I would love to help. I offer nutrition coaching & virtual fitness services. Visit inspirehw.com for services.

How to Think about War: An Ancient Guide to Foreign Policy, with Johanna Hanink