Here are some tips I have personally used while in prep to help with staying on track with eating while out of town or on vacation.
1.) Stay at an Airbnb or extended stay hotel
It's always easier to stay in a location that also has many of the amenities that you may have in your own home. Having a kitchen where you are staying will make tracking and consistency easier while on vacation since it will allow you the opportunity to stay more consistent to what you may have been previously doing and cooking/preparing the food yourself.
2.) Pack your food scale:
A food scale is smaller than a tablet and easily portable wherever you go. Keep this tool on hand to help keep you true to your serving sizes.
3.) Meal prep:
Easier to do if you have access to a kitchen wherever you travel to. We have all heard the quote: "if you fail to plan, you're planning to fail." Meal prepping while on a trip can reduce a lot of stress/ anxiety so you don't have to worry about getting off track. Sure you can eat out, but don't rely too heavily on getting all of your nutrition for the day (especially on multiple days) from outside eating. Not knowing exact portion sizes or unaccounted for calories from cooking oils or sauces for example is a quick way to have your weight creep up on you (ie. Limit eating out if possible). If you are taking a short trip, you can even pack all of your food ahead of time and pack a big cooler that you can transfer to a fridge when you get to your destination.
4.) Meal Prep Service:
On occasion when vacationing or traveling I have run into issues where I don't have access to a hotel with a kitchen. In this instance I have in the past ordered meals from a meal prep service. I have used meal services such as Vertical Diet meals and Trifecta Nutrition, but there are so many others out there like Eat Fit Go or Fit Prep Meals. There are literally tons of new companies out there. You can always plan in advance and have them shipped to wherever you're staying.
Many nutrition/ supplement stores have affiliations with several meal prep companies so depending on where you're staying, you can do some research and buy meals directly through them or have them shipped to that location and held for you to pick up when you reach your vacation destination. Nutrishop for example used to have a service like this.
5.) Stay Active:
Ideally if you have access to a gym in the hotel or there is a gym nearby, you can stay on track with your normal routine. If not, don't stress, 1 week off from the gym is not going to derail your progress or hinder your gains. Outside of this, enjoy your vacation, get your activity in fun ways: bike rides, walking and enjoying the view and sights of wherever you're at, swimming, etc...
6.) Move into caloric maintenance phase or metabolic building phase:
Cutting during a vacation trip isn't the best course of action. Moving to maintenance calories or even reversing for a few weeks prior and having higher metabolic reserves/ capacity will put you in a better place (mentally/ metabolically) in the event that you should have a few days of non-tracking or excessive calories.
Final Thoughts:
The key to not setting yourself back while you're on vacation is ultimately consistency in what you were doing prior to going on vacation (Meal prep, tracking and weighing foods, staying active).
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