Unpacking Three Guaranteed Ways To Shed Fat While Traveling

Unpacking Three Guaranteed Ways To Shed Fat While Traveling

Too many people give up too easily on diet and exercise when traveling. They just throw in the towel.

Here’s how to avoid making that mistake.

Let’s say you’ve got the perfect nutrition and training plan customized for your lifestyle at home.

Your consistency has been top notch. The habits you worked to put in place are working.

You’re losing fat, energy has skyrocketed, and you’re starting to see muscles you haven’t seen since high school.

Your stomach is flatter and you feel like a superhero. You’re on cloud nine.

Then, you find out it’s time to pack your bags and head out of town for a few days to close a gigantic business deal or lead an important meeting. 

You think the habits you worked so hard to build can’t apply to the road. You wonder: 

“How do I eat healthy while traveling?”

“Should I even attempt to train? The hotel gym probably sucks!”

The answers to the above questions are yes, yes, and yes. But you can still get ‘er done. Here’s how with three tips that will help you continue building the body and mindset of your dreams.

Tip #1: Pack Low Calorie Foods

You’re on the road and don’t have time to think about your diet. It’s easy for you to grab something that looks good from a shelf in an airport shop or gas station, or to stop by the closest fast food joint. That’s what those places are there for anyway, right?

Yes, but the convenience of an airport shop or a gas station can be devastating in your effort to shed fat during your trip. Why?

99% of snack foods will prevent you from eliminating belly fat and changing your body. 

If you want to have rock-hard muscles and look like a superhero, you must have either high protein or low calorie snack options. Eat foods that don’t cause inflammation and provide your body with the fuel it needs to get through a tough work day on the road.

What You Should Do Instead:

Keep good food options around. This will prevent you from unnecessarily purchasing something that puts another roadblock in the way of your fat loss journey.

Even when you’re busy, it’s important for you to consume foods that help you pack on muscle, shed fat, and give you enough energy to dominate a hectic day at work.

Pack options like the following to help keep your diet in check:

  • Jerky (Ostrim or Epic)
  • Quest Bars
  • Protein powder
  • Apples
  • Oranges
  • Tuna pouches
  • Greens powder
  • Raw almonds, cashews, or pistachios

Tip #2: Find the Closest Grocery Store

So, now you’ve got great snack options. You’re feeling better about attacking your diet while you’re away from home.

Nothing can stop this fat loss train!

But wait. What are you going to do for breakfast, lunch, and dinner?

For breakfast, you probably want to grab a granola bar that won’t fill you up which will lead down a path of all day snacking.

For lunch, a few slices of pizza and beer (if you’re company condones this type of behavior) at the restaurant you just walked by sound fantastic.

For dinner, you’re out with colleagues or potential clients in the area, so a bacon cheeseburger with fries and more beer sounds like a great time.

However tempting, don’t fall into this trap.

What You Should Do Instead:

When you arrive at your destination, plan the meals you want to make at your rental or hotel, and the meals you want to at a local hot spot.

This option works even better if you’re renting a place on Airbnb or VRBO that has a decent kitchen setup. If this is the case, simple meals with foods from the land are your best bet.


  • Lean strips of grass fed steak, grilled chicken, turkey burgers, tuna, shrimp, and tilapia.


  • Peppers, broccoli, cauliflower, carrots, salad greens, mushrooms, zucchini


  • Any type of potato, white rice, wheat bread

If you’re staying at a hotel like an Extended Stay, you’ll have a fully equipped kitchen. If not, make sure your room has a fridge. Stock up on foods such as: 

  • Berries
  • Roast beef or turkey slices
  • Carrots
  • Apples
  • Veggies and hummus
  • Pre-made salads with oil and vinegar or a vinaigrette dressing (must include protein like chicken or turkey)

Give yourself some flexibility while dining out, but make protein the priority. Steakhouses, Mexican, and Asian restaurants provide the best options for eating out on the road. You’ll have higher protein meals and better side dish selections. For sides, look for steamed veggies, side salads without creamy dressing, a baked potato (not loaded), or rice. Also, don’t eat until you’re completely stuffed.

Imagine walking into a restaurant and sitting down for a big juicy steak without feeling like you’re taking a step back from your mission to get the body you want. 

You can have a fun outing and not feel like you’re being extremely restrictive on your trip.

Tip #3: Don’t Stop Training

You’re out of your element. You don’t have your regular gym. The barbells, cables, and space you’re accustomed to aren’t at your hotel, so you won’t be able to continue making progress on your current training plan.

You should just take a few days off and not be active at all, right?

No. Continue building a level a consistency that will help you shed fat and keep it off forever. Fat loss is like a fine wine. It takes time.

It takes 66 days to successfully build a habit. If you’ve just started your weight loss journey, don’t let a trip get in the way. 

Imagine waking up each morning and instinctively putting on your gym clothes and dominating a workout before most people have hit the snooze button.

Write it down in your planner as an appointment that you’re waking up to complete a workout, no matter what.

You’ll feel unstoppable. Instead of worrying about when you’ll have time to work out, you can spend the remainder of the day dominating meetings and work events on your business trip.

What You Should Do Instead:

Put your current training program on hold during your trip. Select a hotel that has a decent gym setup. Use dumbbell and bodyweight exercises as alternatives so you stay active and maintain your habit. 

Most hotel gyms have dumbbells. Most people reading this have two arms and legs. Your body and a few dumbbells are all the equipment you need to crush great workouts on the road.

Here are two sweat dropping, fat shedding workouts that you can keep in your back pocket anytime you hit the road:

Fat Loss Dumbbell Workout

A1. Push Up to Renegade Row 3 x 8 per side, no rest

A2. Split Squat 3 x 12-15 per side, rest 90 seconds

B1. Incline Press 3 x 8-12, no rest

B2. RDLs 3 x 8-12, rest 120 seconds

C. Incline Hammer Curls 3 x 6-10*, rest 90 seconds

D. Goblet Squat Finisher 2 x 50 reps**, rest 120 seconds

*Go slow when lowering the weight (3-4 seconds). Flex your bicep hard against the resistance.

**For each set, pick a weight you can perform 10-15 reps with good form. Split up the reps by taking short breaks in between.


Fat Loss Bodyweight Circuit

A1. Vertical Jumps 3 x 10, no rest

A2. Feet Elevated Push Ups 3 x 10-15, no rest

A3. Alternating Reverse Lunges 3 x 15-20 per leg, rest 120 seconds

B1. Bear Crawl Shoulder Taps 3 x 12 per side

B2. Bodyweight Squats 3 x 25, no rest

B3. RKC Plank 3 x max time, rest 120 seconds

Get back to your regularly scheduled training program when you return home.

The Takeaway

Hitting the road for an important business trip doesn’t mean you should sacrifice your health and put a pause on your journey to shedding fat, packing on muscle, and dominating each day.

Clients in the JP Fitness Coaching Program live by a standard that improving their health will make everything better. We even think it’s fine to include a couple of cocktails during the week if your caloric intake is under control and you’re seeing progress. If you want help in creating a plan that allows you to shed fat and still enjoy a cocktail and a big juicy steak each week, apply here.