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Travel Weight Loss Tips
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Jan 22, 2025
How do you stay on plan when traveling? I'll show you how, in this episode I'll go over: Healthy Road Trip Snacks and Meals How to Eat Out and Stay on Plan Low Calorie Airport & Plane Food Eating Healthy at Friend's/Family's Homes Healthy Options at Gas Stations You can absolutely travel and stay on plan! And with these tips you'll be enjoying all the culinary delights on your trip, guilt free! You can find FREE RECIPES here: https://loseweightbyeating.com/ Check out my Best Selling Cookbooks here: https://loseweightbyeating.com/cookbook/
View Video Transcript
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hello everyone and welcome back to the lose weight by eating podcast I'm your host Audrey Johns and this week I
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thought it might be the right time to talk about travel weight loss tips now
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that summer is upon us and people are starting to travel and get out and about
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I'm getting a lot of questions of how can I even stay on plan when I'm
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traveling when I'm going through airports when I'm on road trips when I'm eating at friends or family's homes or
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just eating out all the time because you are traveling so I thought this could be a lot of fun to go over hopefully
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helpful and um and hitting your your phone or your um YouTube right at the
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right time I wanted to kind of start with eating out tips because I feel like
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this can be helpful both while you're traveling and just while you're at home
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I think a lot of us are eating out right now because we're having this crazy
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Heatwave um and so people are like where can I go get the free air conditioning where do I you know where can I go and
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and not have to heat up my home so knowing how to eat out in a healthier
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way is really helpful to all so let's start there one of my biggest tips I
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always tell people is if you know what you're going to be having for your next meal it's so much easier to stay on
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track and so what I recommend doing is find out where you'll be eating for
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dinner and before you leave while ideally while you're not quite hungry
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yet go on their website and look through the menu and try to find something healthy just by
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doing this when you do show up to the restaurant and you're hungry you're not going to be going for some kind of
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impulsive unhealthy option that just sounds amazing because you're so hungry
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so doing this ahead of time is very valuable and helpful but what if you
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can't find anything healthy on the menu at that point I do actually recommend just picking up the phone and calling
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the restaurant and asking them you know I'm coming in in 3 hours and I was
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wondering what are your healthiest options on your menu and then write them down and then go back and and look at
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those options and pick one now what about if there are no healthy
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options you could still go to that restaurant you can still enjoy something delicious what I recommend doing in that
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case is splitting the meal with someone or ordering that meal and asking for a
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to-go box to come along with it and then you just take half of it and put it in the to-go box and you bring it back home
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or to your hotel and put it in the fridge and then you've got a nice meal
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for later or if your kids get hungry and they're like Mommy I I'm really hungry well I have some cold fries in the
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fridge go ahead and grab them but you can go out and have those ribs at this
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amazing place and like sorry Audrey I'm not going to eat healthy when I'm there Splurge enjoy it it's just food there's
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nothing wrong with that but you can have a smaller portion and still really really enjoy that indulgent meal you can
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also let's get back to the rib since I brought it up say you go to a place that's famous for barbecue that's great
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you're going to want to try your favorite barbecue item or get a platter maybe for the whole table but then order
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yourself a side salad and do your best to try to eat that salad ahead of time so that you're you filled up on the
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healthier options and you're not just ravenous when those ribs come to the
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table so you can absolutely enjoy the foods you like let's just try to fill up
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on the healthier options and what about the freebies so
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when I when I mention freebees I mean the unlimited bread that comes to the table I'm thinking you know rolls um at
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Texas Roadhouse oh my God they're so good or Cheesecake Factory or free chips
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and salsa at a wonderful Mexican restaurant what do you do in that case
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well since I brought up Texas Roadhouse first I'm going to say have half of a roll
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like just go ahead and have half of a roll have half of a piece of bread a little bit of butter if that's what you
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want enjoy that smaller portion of it so that you don't feel like you're missing
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out on a piece of the meal that well I went out to this restaurant because I
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wanted chips and salsa and what now I can't have them so for the chips and salsa I usually recommend get five chips
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that are not broken ask for a little plate put them on the plate and then I
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tend to break those chips into three portions each and I have as much salsa
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as I want and I feel like I'm enjoying that delicious treat but I'm not having
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as many calories as I might if I'm just giving myself unlimited free rain to the basket of chips you can also ask if they
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have sliced vegetables there's a place here in Boise that is known for their guacamole cart uh if if that's not
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familiar to you it's just typically at Mexican restaurants they'll walk around with a little cart and they'll make the
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the guacamole right there at your table and you can say how spicy you want it or I don't want garlic or you know whatever
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that you want and this one place actually has the option if you know
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about it to get a basket of vegetables along with your guacamole so I will go
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and I will get the guacamole I will get the chips because I'm going to have a couple of those and enjoy them why not
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but I also ask for the side of vegetables and typically what they give you is sliced carrots and celery and I
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believe that they put some lime juice over the top or at least it tastes that way so amazing so you can ask for other
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options have small amounts of what you are craving or if you're not into that kind of stuff just skip it just skip
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it um next what about drink at restaurants you know what should you be
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ordering to drink both non-alcoholic or alcoholic so what I always recommend is
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skip the sodas be it diet sodas or regular sodas They are packed full of
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sugar for regular and chemicals for diet I'll tell you a quick little story
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go off one of my little tangents that I'm so well known for the first week
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that I started losing weight and um for for those of you who don't know my whole weight loss story I lost 150 lbs in 11
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months and I have kept it off for 14 years the very first step I ever took
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was I had read somewhere that diet soda can actually cause your body to either
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gain weight or hold on to excess fat and I thought well I love my diet coke and
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I'm just going to give it up for one week and see what happens and it was not
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easy I'm not going to lie I'm I love my caffeine I love my you know bubbly
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drinks but I gave it up and I lost 10 pounds in that first week and I didn't
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change anything else I didn't start going to the gym I didn't change the way I was eating all just because of diet soda my migraines also started to just
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kind of fade away and I really do recommend try it out now if you do love
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your sparkling options get soda water and you can get this at any restaurant
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if you just say you know can I get a soda water they will always say yes it's what I always order and you can actually
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ask for limes or lemon wedges or both to put them in there to kind of give it a
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nice flavor so skip the sodas and ask for soda water regular
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water or iced tea if you're not overly sensitive to caffeine
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what about if you're going out to happy hour with your friends or you know you're celebrating something you want to
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have a cocktail by all means you absolutely can I recommend staying away
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from the sugary drinks so the margaritas and the dairies
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and their signature fancy cocktail which I'm sure tastes wonderful and if you
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know a loved one um that you're not worried about goodies with orders it take a sip by all means try it but don't
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order those overly sugary drinks for yourself wine is always a really good
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option if you like it beer a little bit less so but it is low in calories it is
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high in carbs but it is low in calories or do something with soda water so you
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could do a vodka soda and they'll bring you limes or lemon wedges jinen soda
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same limes or lemon wedges you can also do the brown Liquors and what I have found recently so good at Mexican
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restaurants I order a tequila and soda I get silver tequila and and soda water
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and I add lime to it and something about it reminds me of a Corona beer I don't I
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don't I can't quite put my finger on it but it's delicious so here are some
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options where the only calories you're really taking in is just that shot of alcohol so that's a better option
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obviously a wine spritzer is a good option and um you know just even ask the
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bartender or your your waiter or waitress what's one of your lower calorie drinks you can do that as
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well so how do you find a healthy restaurant how do you pick that place
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that you're going to go to maybe you don't know right maybe you're not sure where to go and you're thinking well I
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want to stay on plan how do I do it let me tell you how I do it I travel quite a
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lot and and I will tell you that my first place to go when I arrive in a
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town for a meal is almost always Whole Foods and if you have a Whole Foods in
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your area and I I'm not saying start shopping exclusively at Whole Foods even
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I I can't afford that but I know I can go and get a healthy salad at their salad bar they also have a hot bar they
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also have sushi that's made right there in the store and it's fresh there are so
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many amazing amazing healthy options at Whole Foods so I like to go and do the
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salad bar I add the greens that I want and then I go over to the hot bar and
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they almost always have some kind of grilled vegetables I'm big on the grilled vegetables on my salad and I
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load those up and then I always make sure to put my salad dressing on the side because I feel like I almost never
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need as much as I think I'm going to need and then fill it up with the healthier options you know if you're
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looking for a protein they always have lots of protein options to put on top of your salads and it's just a really
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healthy way to eat and so anytime I'm traveling and I'm in a rush for a meal I
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always know I can find something at Whole Foods you can also do a Google search for um healthy meals near me or
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healthy healthy dinner and then the city and state that you're in and you can also use Yelp as well just type in those
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words you can find so much online just by asking the question that you need
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answered so you could say where can I eat healthy and Boise Idaho and it will
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pop up with all kinds of great options for you and then you can go on their website for these different restaurants
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you can find the couple healthy meals that you're more interested in and head on over to the restaurant so these are
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great ways to try to stay on plan whatever your plan might be while you're
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eating out and this can be used while you are in your hometown and while
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you're traveling the next thing I want to hit on is road trip tips so a lot of us are
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doing road trips this time of year kids are out of school and I also do a lot of
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road trips I really love them and I am really big on packing lots and lots of
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healthy food one of my biggest road trips is we drive from boys Idaho to Las
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Vegas where my partner's parents live and somehow there is not a single place
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to eat along the way it's a 10hour drive each way and so I have got to get
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healthy foods in the car otherwise we're going to starve what I always pack is
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either a healthy sandwich or a healthy wrap and lots and lots and lots and lots
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and lots of snacks so let's first talk about about
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snacks I really recommend getting Fresh Foods and not packaged snacks now if
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you're on your way back from the road trip and maybe you don't have a you know a kitchen to chop your vegetables in or
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what have you you can always find a vegetable tray you can always find a
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bowl of fruit to purchase grocery stores are really good at offering those healthy snacks in the produce section
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but since I almost always have a kitchen either be it mine or my mother-in-law's kitchen I can go ahead and get these
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healthy options ready for me and ready for my trip I always choose nuts I
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always choose fruits and I always bring chopped vegetables so nuts I'm a huge
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fan of cashews I find that they go really really well with fruits as do
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walnuts but choose your favorite nuts try to get a lower salt Ed one or an
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unsalted version just because you don't want to get to your destination all
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bloated and you know just you don't want to do that to yourself for the fruits I
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find that snackable fruits grapes blueberries are really really great I'll
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take the the little mini cuti oranges and I'll segment them and I'll put them in bags and so I've got these different
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bags of snacks I always find that on road trips boredom eating is such a big
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part of it and I know that's not healthy so I combat it by bringing healthy
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snacks and that's going to be lots of fruits for chopped vegetables um I usually almost always
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have a chopped cucumber it's great for snacking you can grab the little mini
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carrots you can grab regular carrots and chop them
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basically anything that you would use in a dip would be really really great for snacking and like I said typically road
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trip snacking is boredom snacking so you won't need that dip
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You're just bored you just need to put something in your mouth you know you're sick of listening to the same radio
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station or the kids screaming in the background regular carrots are going to cut it and just try it and hey when
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that's all you have in the car you will eat it now what about when you stop at a
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gas station and you're just you're hungry maybe you didn't pack enough snacks or something looks good or you
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feel like I need a treat I've been driving for 5 hours there are thankfully
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finally healthier options at gas stations so almost always when you first
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walk into a gas station they will have a refrigerated section kind of Standalone
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in the middle of the store and you can find anything from Chopped fruit in
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there string cheese um boiled eggs lots of different
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healthy options there'll also be some unhealthy options in that case but look
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for these same healthy options that you would have brought with you you can also
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go down the nut aisle and get some nuts again watch out for the sodium but it's
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a lot better to get your sodium from nuts than to you know at least you're getting the health benefits of the nuts
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than to have some really salty chips and I really really recommend water water water you want to stay
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hydrated you don't need the sodas if you need caffeine get a coffee the monsters and the um all of
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those energy drinks they have a ton of chemicals in them they're not good for you get a coffee get one of those
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Starbucks double shots the little the little cans something like that if you need something to stay awake but
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otherwise I really do recommend water all the way if that's too boring for you
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get a soda water if that's even too boring for you you can always find lacroy or bubbly or one of those Brands
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poppy is really great as well um you can find some healthier tasty drinks at the
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gas stations now as well and then what I also always do as I mentioned when I
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first started talking about road trip tips here that I always pack healthy family lunches so healthy sandwiches or
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wraps are really great if you are worried about maybe you don't have a cooler peanut butter and jelly
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sandwiches they there's something about a peanut butter and jelly sandwich on a road trip it tastes better than anywhere
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else so you might build a stomach it uh if you do have a cooler you know make
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really lovely sandwiches or wraps if you're worried about carbs and pack those up and put fresh fruits and
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veggies for everyone in there and then I recommend you know take a real break if
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you can if you have the time look for a picnic spot on your road trip I tend to
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find a lot of them at rest stops where you can get out of the car and you can stretch your legs you can get a little
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bit of sunshine you can sit on an actual park bench and enjoy your meal if you
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have kids I really really really recommend bring them to an actual Park
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and who cares if they don't want to eat like just let the kids run and play as long as you're okay with them eating in
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the car later they can have their little packed lunch later but let them run and
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play they're more likely to get in the car eat their lunch and then crash out
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so really helpful definitely something I did a lot with Sophia when she was younger Sophia's my daughter for those
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of you who don't know and then just like driving we have airport food and airline
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food and what what do we do with that so just like with the gas stations look for
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the fresh fresh stations at the airport you can almost always find fruit string
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cheese and pre-made salads and I have found these at even the smallest of
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airports so you can almost always find them are they way overpriced yes but so
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is the burger or so is the pizza or so is the junk food you're going to purchase so get past the price or eat
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before you get to the airport now I get that this only works for shorter flights
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but have a big meal before you go to the airport that could be a big bowl of
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oatmeal that could be a smoothie that could be a healthy lunch or dinner if
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you're taking a red eye eat before you get there it will not just save you calories but it's going to save you a
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lot of money I have found that the same kind bar that was like my favorite thing
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to have on an airplane it's the Almond one if you guys have not tried it it's uh probably one of the only ones that
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does not have chocolate on it and I love chocolate but the Almond one is so good it's like four
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to5 at an airport for one bar so go stock up on your favorite bars that you
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would typically get at the grocery store go down typically at a grocery store you
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would find um the bars either with the cereal or just
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look when you're at the grocery store look for breakfast bars is usually what they call them and go down that aisle
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and pick out a couple of healthy bars worst case scenario you can toss them in your luggage and enjoy them on the way
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back if you don't have them on the way to your trip
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next the plane right we get on the plane and we all have our favorite drink on
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the plane and my notes Here say stay away from it but I'm going to I'm I'm going to back
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that up a little bit and say if your favorite part about getting on a plane
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is I get to have ginger ale and I am one of those people where ginger ale just tastes so good on a plane I would say go
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ahead and have one ask for a lot of ice and if they ask you if you want the can
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say no this way you're getting to have that wonderful treat but you're not having the whole
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can of it okay also I do recommend
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skipping the cookies if they bring around nuts okay you know are they
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covered in salt and likely sugar as well probably but if you don't have any
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healthy options those are going to be better than the cookies and stay away
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from the other types of sodas they do carry soda water or club soda same thing
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so you could would go ahead and have that on the plane or water or even coffee but stay away from the diet sodas
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and the regular sodas and again if okay let's just be honest here if the only
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time you have say a Sprite is on your your annual flight out
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to your parents house you know what have it just have it but only have it on one
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flight maybe maybe on the way there but not on the way back ask for lots of ice in the cup
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do not get diet because the chemicals will really mess you up
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and do not ask for the C just have the cup that they bring you so you get that
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flavor but it's not the whole thing and then when we've arrived at our
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destination what about eating at a family or friend's house you you get
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there and they've made this wonderful meal for you and you're looking at it
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and you're thinking oh my God I can't eat any of this what do you do it happens to all of us so I'm just going
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to be completely honest don't be rude eat the food right what you can do is if they
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are not plating your food for you load your plate up with whatever the vegetable is or salads and then have a
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little bit of everything they've made so that you're not being rude but you're working within your own diet
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um you can always if you want seconds just have the vegetables just have the
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salad and if you find that even with all of those measures you still just feel
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like you ate too much you don't feel well afterwards you know you're thinking man I'm gonna need some Fiber to get
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that moving go take a walk after dinner right you can just kind of get your body
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moving things will happen along your weight loss Journey that feel like
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you've messed up when it's really just an opportunity to keep making healthy
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choices and we will get to that a little bit more here in the podcast so you can also offer to bring
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something you can bring a healthy salad you can even go to the grocery store and
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get a couple of those bags of salad a lot healthier than a big Fried Chicken meal although I would honestly have a
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couple bites of that Fried Chicken um you could bring a veggie platter I'm
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thinking what if you don't have a kitchen to work in right you could bring
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fresh fruit and whipped cream for desserts so maybe get a pack of blueberries a pack of strawberries and a
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pack of raspberries or blackberries whatever is on sale and get either a thing of regular whipped cream it's it's
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going to be fine it's not going to kill you or I love the almond milk whipped cream is really low calorie I think it's
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only 10 calories or the coconut milk whipped cream is So Divine and it tastes
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like coconut so you could bring these healthy options so that you know you have something you
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can fill up on and then finally you know you could bring a bottle of wine and
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soda water if these people are really big on drinking you know heavy
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margaritas not knocking Margaritas but I'm I'm more worried about the calorie intake for you or beer you could bring a
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bottle of white wine or red wine with soda water to make some seltzers and
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then you've brought something to contribute but you're also kind of maybe training them like I eat a little bit
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healthier but I'm not going to judge you I'm still going to eat the food that you make so let's get to the bottom line of
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traveling and weight loss you absolutely can eat healthy
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while traveling it might take a little bit more effort but planning when you're
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not hungry really is the key because when you're hungry and you get to the restaurant and you smell the burger and
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fries if you don't already know I'm G to have this salad you get in there you smell it all
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you're just going to want it and all of your good intentions are going to go out the window so plan ahead ideally when
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you're not hungry at the very least try to have two
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healthy meals per day while traveling and that leaves you one meal to split lurge on
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right so you could have those ribs or you could have that Fried Chicken at your friend's house you could find healthy meals like
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I said just by looking up you know the restaurant ahead of time and finding out what they have on the menu going to
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Whole Foods and getting a salad or find a juice bar or a smoothie bar and you could have a smoothie for breakfast
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knowing that you're going to that barbecue in the afternoon at least you've gotten one good healthy meal
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in always always move your body as much as you can on vacation it will not just
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counteract any extra calories but it will counteract the fact that maybe you're not having as much fiber you know
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some of us are a little shy when they travel I'm one of them so it just kind of helps to get things
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moving and make plans to get back on track as soon as you get home so you
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don't want to get home and say oh there's nothing to eat at home I'm to order a pizza so it's there when
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we get there so plan ahead right you could go to the grocery store on your
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way home if you're not you know doing an Uber or if it's a short trip you could have something already waiting for you
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at home that you purchase maybe when you purchased your snacks you're like all right well this is what I'm going to make when I get home and it's quick and
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it's easy or freezer meals come in really really handy and what I mean by
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freezer meals is with lose weight by eating I always tell people don't eat the leftovers pack them up and
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freeze them so for instance my daughter loves my low calorie high protein mac
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and cheese I make it in huge batches I serve her some for dinner that night and
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I package the rest of them up in individual meal prep containers and I put them in the freezer and anytime she
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wants the mac and cheese or or you know anytime she's just hungry I can tell her go see what's in the freezer and there
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's almost always at least two to four different options in there for her to choose so you could do that for adults
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just as well as for children you could have you know maybe the week before your trip especially if you're eating healthy
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the week before your trip because you want to look good on your trip make doubles of everything you cook package
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it up and put it in the freezer and then when you get home you have those healthy meals ready for you and you don't even
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have to cook you just have to pull them out of the freezer pop them in the microwave or in the oven and then start unpacking and and then you know by the
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time you're done unpacking your dinner is ready no effort so freezer meals are
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really really great you can use them anytime not just when you're traveling but it's a really great way to save
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money and to ensure you always have something healthy and finally I want to
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remind you of the weight loss secret for those of you who have listened to the podcast for a while now I talk about it
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all the time I did a full podcast episode on what the weight loss secret is but I'm going to touch on it really
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quickly here before I leave you for the day the weight loss secret is are you
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ready you're G to screw up I'm sorry I laugh every single time I do it but you
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are going to eat the wrong thing miss a workout have too many cocktails you're
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going to do something where you say well I'm just going to give up or I want to
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start again on Monday day or I'll start when I get back from my trip no stop
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remember the weight loss secret is it's going to happen the mess up is not the
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the moment the moment is what you do afterwards we all mess up We All Fall on
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our face at some point in some way shape or form it's what you do after that counts
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so it's not that burger and fries it's not that Slice of Cheesecake it's not
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those ribs at the restaurant that's not the the moment you need to worry
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about it's what you do after so okay you had that meal big deal move on you're
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not going to punish yourself stop punishing yourself it's
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not helpful not even a little bit not to mention if you're doing it out loud and
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you have kids you're teaching them some pretty bad habits of putting yourself down and I know you don't want to do
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that so must say I've done it myself in the past I'm constantly working on it I'm not
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just pointing the finger at you we all need to do this we need to stop beating ourselves up when we eat something
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that's not quote unquote on plan so you're not going to beat yourself up you're just going to say Well it
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happened it was bound to happen at some point and then you're going to have your next healthy meal you're not going to
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skip a meal that would be punishing yourself right you're not going to say oh well I'm not going to eat dinner now because I ate that well if you're not
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hungry that's one thing but punishing yourself and not having the next meal
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that is not helpful it's really not helpful and saying well I'll just start
32:09
again when I get home or I'll just start again on Monday this is the weight loss secret is
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it's going to happen the people who are
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constantly tapping into this weight loss secret are the people who lose the weight and keep it off for good that's
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the secret the secret is you never start a get on Monday you you you don't wait until you get back home you don't punish
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yourself you just keep going so I'll leave you with that and I
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hope that if you have any wonderful travels this summer or this year or whenever you're listening to this that
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these tips are helpful remember if you're going to another country try the other Foods
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enjoy them if you want to have this indulgent meal just try to have two healthy meals
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a day and one indulgent meal it's not going to make a huge difference in your weight and make sure that you always
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just forget the mess ups and just keep going that is the weight loss secret
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that is how you will lose weight and keep it off forever no matter what you do for your diet any and all diets work
33:25
with this you are going to mess up it's bound to
33:31
happen we all do it it's what you do after that counts I hope you have a wonderful day
33:38
stay tuned to the next episode of the lose weight by eating podcast be sure to check out loseweight by eating.com for
33:45
thousands of healthy recipes and tips and be sure to check me out on Facebook
33:52
at lose weight by eating with Audrey Johns I answer all questions posted there I'm also on Instagram
33:58
Audrey John's and you can also check out my hit podcast it's called who's reality
34:03
cooking wh apostrophe s where I interview lots of other cooking reality
34:09
stars like me and we talk about what it's really like when the cameras turn
34:14
off and the microphones they stay on all right have a wonderful travel have a
34:20
wonderful summer stay cool out there be kind to yourself and drink your water
34:26
happy cooking bye
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#Weight Loss