How to Stay on Track with Your Weight Goals While Traveling for Work or on Holiday

Author: Chantelle van der Merwe

Registered Dietitian (SA) . PG Dip Diabetes Management (UK). All about Real nutrition for Real, every-day life ​

Whether you’re away on a work trip or enjoying a well-earned break, travel can easily throw your healthy habits off course. Between buffets, restaurant meals, long hours in transit, and social occasions that often involve alcohol, it’s easy to feel like all your hard work is about to unravel. But it doesn’t have to. Being prepared and mindful will help you return home feeling proud, not frustrated.

With a few smart strategies, you can enjoy your time away without derailing your weight-loss efforts. Here are simple, practical, and realistic tips to help you stay in control—without missing out.

1. MASTER YOUR MEAL CHOICES

Choosing lower-carb meals can help control hunger, energy dips, and overeating later in the day.
Opt for meals like:

• Grilled meats with salad or vegetables

If you're having carbs, portion and type matter:

• Limit carb-fat combos like cheesy pasta, buttery rice, or creamy mashed potatoes

Skip:

• Extra sides such as large portion chips and onions rings (or rather share) 
• Extra cheese and sauces
• Sugary sodas and juices with each meal (rather opt for a sugar-free option if you're really craving something)

Quick tip: If you're eating at a buffet or restaurant, fill half your plate with vegetables, add a lean protein, and keep your carb portion small.

2. CONTROL YOUR SNACKS

Snacking often leads to mindless eating, especially when you’re on the go.
Better snack options for travel include:

• Lean biltong (watch portion size)
• Air popped popcorn (about 1 and a half cups popped) 
• Nuts (small handful)
• Low-sugar protein bars
• Low calorie dips - Click here 
• Low calorie chip options - Click here 

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Quick tip: Top up snack plates with vegetables such as baby carrots, cherry tomatoes and cucumber slices for low calorie, nutritious snack bites in-between 

​3. DRINK SMART: ALOCHOL WITHOUT THE SETBACKS 

Alcohol is a common part of socializing during travel, but it can add up fast in kilojoules and impair your decision-making around food. The trick? Be selective and stay hydrated.

Tips for damage control:

• Alternate every alcoholic drink with at least 250 ml of water, sparkling or still
• Carry small water bottles so you stay consistent—even while socializing
• Choose lighter alcohol options:
  • A beer shandy made with Lite Beer and sugar free lemonade such as Sprite Zero (50:50 mix)
  • A single spirit (vodka, gin, whisky) with sugar-free mix like soda water or Coke Zero

Avoid: Sugary cocktails, creamy drinks, double or triple spirits 

4. RETHINK YOUR COFFEE HABIT

That morning cappuccino or mid-afternoon latte might be comforting, but multiple milky coffees a day can add hundreds of calories without you realizing it.

Better options:

• Black coffee
• Coffee with a small splash of almond milk or low-fat dairy milk 
• Unsweetened rooibos or herbal teas

Avoid:

• Full-cream cappuccinos, sugar-laden mochas, or more than 2 milky coffees daily

5. PACK YOUR OWN EMERGENCY OPTIONS 

If you're frequently at the mercy of hotel meals or client catering, take along a few back-ups:

• Meal replacement shakes like options that come in sachets for easy travel eg. Optifast sachets – lightweight, easy to mix with water, and a great option for a quick meal. In winter, you can mix them with hot water for a hot chocolate-style drink.
• Protein bars or portable snacks like nuts – especially useful between meetings or long drives

6. AVOID THE EXTRAS: STARTERS, DESSERTS & SECONDS 

When eating out or at a buffet, it's easy to feel tempted to "get your money’s worth" by ordering starters or indulging in dessert.
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Best practice:

• Limit 3 course options with starters and desserts—stick to one main meal with portion control
• Choose lean meats and steamed or grilled vegetables
• Avoid going back for seconds (except for veggies, of course) 

Travel doesn't have to mean giving up on your health goals. With a bit of awareness, better choices, and simple planning, you can enjoy your trip and stay in control of your weight.

Remember: consistency is more important than perfection. One indulgent meal won’t undo your progress—but being prepared and mindful will help you return home feeling proud, not frustrated.