We received this letter from a Beck Diet Solution reader and frequent traveler:

My concerns are that I travel nearly every week for work.  I have been on the program at home so far which is easy.  How will I be able to manage this when I am traveling?  I think for those of us who are road warriors, we often find ourselves hungry, stressed, tired, and without many choices as far as what we can eat.  I have been stuck in airports where there is little healthy food or stuck in airports when all shops are closed so that my dinner must come from a vending machine or I will not eat at all.  This is true with hotels too.  Sometimes I end up in a hotel which does not have room service so if I don’t eat before I get there, then I don’t eat! Here are some of my ideas: 

-Continue to eat slowly while seated.
-Remember that it is okay to be hungry–I won’t die from it!
–Don’t get the key to the mini bar!
–Really watch portions and always get a salad.
–Avoid alcohol.
–Ask for crudités with dip on the side even if it’s not on the menu.
–Eat an apple before going out to dinner.
–Stay hydrated.

I don’t know if this is enough for me to be able to reduce my caloric intake enough to actually lose weight while traveling.  Do you have any other suggestions?

We thought this letter was a great illustration of a problem many people face.  The suggestions are excellent, and we have a couple to add:

1. Because you’re going to be eating out so much more when traveling and are at risk for taking in a lot more calories, consider ordering a salad with the dressing on the side and topped with a lean protein.
2. Plan ahead!  If you know you’re going to be arriving too late to buy a decent dinner, bring travel-friendly food with you, such as tuna fish in a can or pouch, processed cheese that doesn’t require refrigeration, fruit, high fiber/high protein bars, or nuts.
3. Ask for a mini fridge for your hotel room and stock it with foods you can eat.
4. Try to avoid buffets, but if you do find yourself eating at them, survey all the food first, pick two or three things to eat, and then don’t go back for seconds.
5. When eating out, remind yourself that if you want to be thinner, you can’t have appetizers, bread with your entree, and dessert.  Make compromises!

We also recommend you read (or reread) Day 32 of The Beck Diet Solution and if necessary, bring the book with you on your travels to keep everything fresh in your mind. 

If you have any more suggestions, we’d love to hear them.