To ensure that your hard work at home doesn’t go by the wayside on the road, there are a few simple steps that you can take to keep your waistline and calorie intake in check.

  1. Include workouts in your travel itinerary. When we travel, we schedule. From airline reservations and rental cars to hotel reservations and itineraries, every detail of the trip is planned well in advance. So why not schedule your workout like you do a meeting? Put it on your calendar and e-mail yourself a reminder so you don’t forget.  If possible, exercise in the morning. When you travel, the days can be long and last-minute client dinners can interfere with your evening workout. Exercising in the morning helps ensure success. (See how to get fit in the morning with just8 minutes of exercise!)
  2. Determine how you’ll exercise on your trip before you leave. Most hotels have gyms. Call before you travel to determine the gym’s hours and range of equipment. Once you know what the hotel offers, you can decide whether you will need to bring additional equipment, like exercise bands or a swimsuit if there’s a pool. In addition, DVD players are readily accessible in hotel rooms or on laptops. If you have a favorite exercise DVD, bring it along and do the routine in your hotel room. More from Prevention: 7 Slimming Workouts For Small Spaces
  3. Don’t forget your sneakers. When you travel for business, you would never think of leaving your laptop or cell phone behind. The same should hold true for your tennis shoes and workout gear. Just as your computer provides the tools you need for your work, your tennis shoes offer a wealth of exercise possibilities. [pagebreak]
  4. Don’t be rigid when it comes to your fitness routine. When you travel, even the best-laid plans can be disrupted by flight delays, traffic snarls and scheduling changes. If you miss your “scheduled” workout, a short exercise routine is better than nothing. Consider doing sit-ups or yoga stretches in your room, or running up and down the stairs in the hotel a few times. Even 10 minutes of activity can make a difference. Another good place to get exercise is in the airport. If your plane is boarding at the farthest end of the concourse, you can skip the electronic walkways and power walk to the gate (just remember to wear comfortable shoes). And if you hate layovers, make the most of your time by taking a power walk around the airport. Again, every little bit helps.
  5. Pack healthy snacks. When you make a list of things to take while you travel, make sure to include granola bars, apples, or better yet, make your own trail mix that you can enjoy on the plane or in your hotel room. Not only will the snacks tide you over until your next meal, they also will ensure that you don’t make a late-night trip to the vending machine or an afternoon jaunt to the coffee shop for a pastry. And, always, ALWAYS carry water. Traveling dehydrates the body. Water satisfies hunger and helps you stay alert. More from Prevention: 6 Grab-And-Go Snacks
  6. Have it your way. Remember that restaurants are there to serve you. In addition to ordering your salad dressing on the side, ask that your meal be prepared to your specifications. Replace potatoes with steamed vegetables, ask for sauces on the side, and request a “to-go” box for half your meal. Or consider eating soup and a salad instead of a large entrée. (And beware of these 5 Tricks Restaurants Use To Make Your Overeat.) Also, if you are required to attend cocktail parties, order a glass of water between each beverage. Whether you drink alcohol, soda, or coffee, water decreases the calories that you consume and counteracts the effects of alcohol and caffeine.
  7. At the very least, try not to lose ground. If you know that you’re going to eat more when you travel, make sure that you institute some type of daily exercise so that you balance the increase in calories with physical activity. While it may not be realistic to think that you will lose weight while traveling, you will feel better if you maintain some healthy habits. While traveling for business offers some challenges to your exercise routine, a little creativity can go a long way to helping you stay fit at home and on the road. More from Prevention: Avoid These Vacation Health Hazards