business travel weight gain

July 9, 2021

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The study is the first evaluating the association of business travel with all three body composition measures of BMI, body fat percentage and belly fat, and differentiating the effects of work-related travel on body composition by the type of travel (domestic and international) and gender.

ATLANTA – As businesses and corporations begin to lift work-related COVID-19 travel restrictions for employees, a new study out of Emory University shows that frequent business travel may pose new health risks not related to COVID-19. Busy and stressful travel schedules may increase the risks of obesity (also known as adiposity), body fat percentage and belly fat in business travelers, which can lead to other conditions such as heart disease and diabetes.

The study has been published online , ahead of print, in the Journal of Occupational and Environmental Medicine . The study is the first evaluating the association of business travel with all three body composition measures of body mass index (BMI), body fat percentage and belly fat, and differentiating the effects of work-related travel on body composition by the type of travel (domestic and international) and gender. The publication notes that most research on health risks associated with travel has exclusively focused on international travel-related risks of infectious diseases.

The Emory researchers retrospectively reviewed de-identified health information from 795 individuals who had physicals performed at Emory University Executive Health Center from January 2017 to June 2018. Participants also filled out a health history questionnaire that inquired about frequency for both domestic and international business travel, and shared additional information about work hours, exercise habits, amount of sleep and more. Mode of travel was not asked.

“From this research, we found that business travel has a connection with body composition metrics; those traveling most frequently had a higher body mass index, body fat percentage and belly fat, and therefore were at the highest risk of developing chronic disease,” says Sharon Horesh Bergquist, MD , associate professor of medicine, Emory University School of Medicine and medical director of Emory Executive Health Center. “It’s important to note that the health risk increased when the sum of travel was extensive, exceeding 20 days per month.” Bergquist is also lead author on the study.

In the study, 651 participants were male and 144 were female, with a mean age of 52 years. Most of the participants were Caucasian followed by African American. Both men and women worked an average of 53 hours a week. Median summed travel frequency (the sum of both domestic and international travel) was six days per month, with 83 percent of travel being domestic travel. Males traveled more frequently than females, and over half of the sample population did not travel internationally.

Since travel can disrupt health behaviors, the authors also took certain lifestyle factors into account. When they did, the study found that the impact of business travel on body composition differed by gender. Inadequate sleep and exercise had a more pronounced effect on body composition measures in female travelers. After taking into account age, exercise and sleep patterns, travel frequency was more strongly associated with BMI, body fat percentage and belly fat in women than men.

“Our results suggest that attention to lifestyle factors that ameliorate risk for obesity and obesity-related problems, specifically exercise and adequate sleep, is important for all business travelers/participants, and of particular importance among women business travelers,” says Bergquist. 

The study also looked at international travel separate from the sum of travel, of which 83 percent was domestic. There were not enough female travelers who traveled frequently internationally in the study group -- but among men, international travel frequency was found to affect weight gain more than domestic travel, after taking into account sleep, exercise and age. 

“The stronger association of international travel than summed travel with increase in body composition indices raises the possibility that disruption in our body’s circadian clock from time zone changes may jet lag metabolism and energy balance,” Bergquist explains. She adds that more research is needed to understand the relationship between our internal body clock and body composition with frequent international travel.

Interestingly, the researchers also noticed non-travelers had similar increased body composition metrics as frequent travelers, possibly because of related health conditions that led to taking positions where they were not required to travel.

As business travelers begin to resume pre-pandemic travel routines, this new study highlights the importance of lifestyle factors while traveling for business to help maintain healthy body weight and body composition. In addition to helping travelers get adequate sleep, exercise, and maintain their sleep-wake cycle as noted in the study, Bergquist explains other potential ways of mitigating health risks include providing healthier eating options, ample water for hydration, and scheduled downtime for rest and reflection for stress reduction.

“We have a tremendous opportunity to challenge old ways and start afresh,” says Bergquist. “These data support balancing the tremendous benefits of business travel with the potential health risks when overly hectic.”

There were several limitations in the study including: predominately male (82 percent), predominantly Caucasian (90 percent), the prevalence of obesity (21 percent) was lower than the national average and dietary records were not collected. The study also did not have a sufficient number of women who traveled extensively internationally to evaluate the association between all levels of international travel and obesity in women.

Other Emory University researchers involved with the study include: Michele Marcus, MPH, PhD; Qi Meng, MPH; Teng Fei, BS; Chad Robichaux, MPH; David Roberts, MD and Reneé H. Moore, PhD.

The research was funded by the John and Mary Brock Discovery Fund.

• Emory Healthcare
• School of Medicine
• Woodruff Health Sciences Center
• Health Sciences Research

Recent News

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Business Travel Diet: 8 Rules to Lose Weight and Stay Healthy

By Amy Levin-Epstein

Updated on: March 11, 2011 / 12:44 PM EST / MoneyWatch

Nobody knows this better than Peter Shankman , the social media entrepreneur who founded HARO , a service that connects reporters and sources. He travels about 300 days a year, and despite completing an Ironman late last year, he admits to being heavier than he'd like. Enter his new blog, A Year to Ten Percent , which documents his journey to reduce his body fat to 10 percent body fat and improve all his health stats -- including weight, cholesterol and blood pressure.

His main foe on the road, Shankman says, is uncertainty: "Is my flight going to land on time? When I get to the hotel is the gym still going to be open? If I miss a flight, will I have to eat the airport crap?"

Shankman's already dropping inches and pounds. So I asked him, as well as some fitness and nutrition experts, to share a few strategies for fellow frequent fliers. Here are eight ways to lose weight while on the go.

1. Eat Whole Foods You probably wouldn't grab a bag of chips and soda and call it breakfast if you're at home - so don't do it on the road. "At the airport, at the hotel, there is always an apple," says Shankman, who now brings almonds to pair with the fruit and passes up airline food altogether. Whole foods like fruit and nuts are full of fiber. That keeps you feeling full longer, so you'll eat less.

2. Stay Hydrated Instead of dehydrating alcohol and caffeine, try to stick to water when flying, says Yale University nutritionist Lisa T. Kimmel, MS, RD, CSSD . "Low humidity and recirculating air within the cabin are a set-up for dehydration, which can worsen jet lag and cause fatigue. A good rule of thumb is to drink 8 ounces of water every hour of the flight," says Kimmel.

3. Multitask Your Workout Workout and sightsee at the same time. "Running or walking is a great way to see a new place and get outdoors," says Sarah Lorge Butler, a fellow MoneyWatch contributor and author of Run Your Butt Off! Don't want to make room in your carry-on? Westin hotels now lend guests running shoes .

4. Don't Count on the Gym If it's raining and your hotel doesn't have a gym, that's no excuse to fall off the workout wagon, says Hollywood trainer Gunnar Peterson . He advises his jet-setting clients to pack a jump rope that can be used both in the traditional way and as a stretching aid. Another hotel-room friendly exercise? Push-ups. Peterson suggests doing 10-15 reps with your feet on your bed and your hands on the floor, and another set with your hands on your bed and your feet on the floor. For a guided workout, download one to your laptop before you leave and you'll be set, whatever the weather.

5. Stick To Your Regular Eating Schedule Planning ahead will keep you from ditching your diet later. "Don't skip breakfast. Schedule a wake up call to make sure that you take time to eat so that you don't overcompensate with big portions as the day goes on," says Kimmel.

6. Stay Active at the Airport If you get to the airport early, resist the urge to immediately plop down into a chair at the gate (they're not comfortable anyway, so this shouldn't be too hard). Window shop until you board, and you'll burn both calories and time. "I never take the moving walkways at an airport," says Butler. "Geez Louise, people - just drag your wheelie behind you and move your tush a little before you settle into that airplane seat!"

7. Remember That Calories Count, Even Midair Sure, you can ask for a low-fat, low-sodium meal if your airline offers them. But bringing your own food is better. "A few of my picks: homemade trail mix with whole grain cereal, dried fruit, peanut butter and jelly or honey on whole grain bread, whole wheat crackers with nut butter, or raw veggies," suggests Kimmel.

8. Make Cocktail Hour About Networking, Not Drinking Whether you're partaking in a conference's happy hour or sipping martinis with a business associate at a hotel bar, alcohol calories can add up quickly. Even worse, drinking too much will cloud your judgment when you order dinner (as well as when you're making business decisions). "Get one drink at the very beginning with lots of ice and nurse it all night," says Shankman. "Or get club soda with lime. Everybody thinks it is vodka."

How do you stay healthy on the road? Please sign in below and share your stay fit strategies. And for more career advice, follow @MWOnTheJob on Twitter. More on MoneyWatch:

• An Economist Tells You How To Lose Weight
• Diet Plan Review: Best Ways To Lose 20 Pounds
• Boost Your Career By Hitting The Gym

Amy Levin-Epstein is a freelance writer who has been published in dozens of magazines (including Glamour, Self and Redbook), websites (including AOLHealth.com, Babble.com and Details.com) and newspapers (including The New York Post and the Boston Globe). To read more of her writing, visit AmyLevinEpstein.com .

More from CBS News

Stay Fit and Avoid Weight Gain While Traveling

6 ways to avoid having your next business trip ruin your fitness routine

We hear a lot of pleas for help at this magazine, and not all of them come from the interns we occasionally dangle out the window by their ankles. In fact, the most common cry we hear goes something like this: Hey, Men's Health ! I have no problem eating right and working out when I'm home. But whenever I travel, I turn into Camryn Manheim. Anything I can do? 

To which we'd like to answer: Heck, yeah.

There's a boatload of reasons traveling sabotages even the most disciplined man's eating and fitness habits. Your schedule is disrupted. You're surrounded by gobs of unhealthy food. Your barbells are replaced by a dorky suitcase on wheels. But here's the thing: If you learn to recognize these potholes—and avoid them—you can actually return from your next trip leaner and healthier than when you left. So grab your bags. It's time to learn the new rules of the road.

The Airport Expands Your Gut Today, traveling means waiting. And waiting? That means eating. Not only are you within striking distance of the airport food court, but also the normal aggravation you endure when traveling fires up your body's stress hormones—actually making you crave those sugary, high-calorie foods you find at the airport. 

The result: A couple of hours in an airport terminal can easily turn into a couple of thousand extra calories in your diet. For instance, munch a Classic Cinnabon while you're waiting at the gate and you've ingested 700 calories. A Starbucks blueberry crumb cake? Another 800 calories. Worst of all, those high-sugar, high-carbohydrate foods are the least satisfying when it comes to reducing your hunger—and the best at spiking blood levels of insulin, a hormone that stimulates fat storage.

Solve the problem: Pack more than your clothes "These days, the food you put in your carry-on bag is every bit as vital as the clothes you put in your suitcase," says Pamela Peeke, M.D., Ph.D., author of Fight Fat after Forty . 

But don't buy just any energy bar. "Instead of your typical carbohydrate-heavy endurance bar or snack, look for one that provides a minimum of 20 grams (g) of protein. It'll be more satisfying," says Dr. Peeke. 

The Flight Makes You a Blimp It's no secret that airplane air is drier than George Hamilton's skin. (With a relative humidity of less than 10 percent, the cabin is twice as arid as the Sahara Desert.) But most travelers don't realize that breathing dry air can turn you into a blimp. "Dehydration due to airline air is a major cause of fatigue, and fatigue gives you a reason to eat," says Dr. Peeke.

Solve the problem: Start drinking and flying Keep your appetite in check with a solid liquidation plan. Drink 8 ounces of water before your flight. More important, bring one 16-ounce bottle of water for every 2 hours you'll be in the air, and down it all before you land.

As for airline food, follow this three-step process when you can: Pass on any food with "pas" in its name—pasta and pastries, for instance; make sure a protein dish (chicken, beef, or fish) is your main entree; and request seconds of any fresh vegetables they serve. 

Snacks? Ask for nuts or fruit instead of pretzels and chips. And choose 1 percent milk as your beverage of choice (other than water). Its perfect combination of protein (8 g), carbohydrates (11 g), and fat (2 g) will fill you up and keep you that way better than nearly any other snack.

Working Out is Hard Work At home, fitting in your workout is simple—it's a regular part of that monotonous, my-soul-is-dying rut you call a life. But things are less predictable on the road, and missing a workout can make your belt feel tighter. A review board for the American College of Sports and Medicine found that, on average, men need to exercise at least 200 minutes a week just to maintain their weight.

Solve the problem: Schedule your workout times in advance. That way, the time slot will already be filled when you're invited to an impromptu dinner. Just politely decline, guilt-free, citing a prior engagement.

Or try this strategy: "Hire a personal trainer," suggests Ron Rosell, owner of Fit for Business, an online firm specializing in athletic services for business travelers. Not only will you be less likely to blow off the workout, but chances are you'll learn a new workout technique, training philosophy, or cool abs exercise. 

If you're staying in an upscale hotel, call the concierge and ask him to contact a trainer for you. Or you can use Sweatime, a service provided by Fit for Business ( fitforbusiness.com ) that takes care of the scheduling and billing arrangements for you.

RELATED VIDEO:

The Hotel "Gym" Is a Joke Many business travelers say it's nearly impossible to find a hotel with a decent gym. Too often, the "state-of-the-art exercise facility" the brochure crows about is a supply closet with a 15-year-old NordicTrack. 

Solve the problem: Make reservations without reservation Lack of decent workout space might be the most common travel problem, but it's one of the easiest to solve. Try these tips:

Book the right hotel. Visit fitforbusiness.com . The site rates the top hotel workout facilities in 280 cities around the world and provides a list of hotels that offer free access to local health clubs.

Use your room. Try the go-anywhere workout on the next spread. It's the best we've seen for mimicking a free-weight program.

Find a gym nearby. Use the Men's Health Gym Finder to locate fitness clubs, health centers, gyms, and sports groups wherever you are traveling.

If all else fails, swim. Even if the hotel pool isn't big enough for laps, just tread water for 14 minutes. Research shows that's enough activity for a 180-pound man to burn 200 calories.

Booze? You Lose Frequent business travel can drive a man to drink—especially if he's on an expense account. That's okay occasionally, but if you make heavy drinking a nightly habit, you'll max out your pants faster than you do the company credit card. "Besides being packed with extra calories, alcohol compromises your willpower. So you're less likely to stick to your eating plan," says Althea Zancosky, R.D., an American Dietetic Association spokeswoman in Philadelphia. 

Indeed, toss down four or five drinks and you're logging the caloric equivalent of a slice of cheesecake and an 8-ounce sirloin. Worse, you'll be more likely to order the cheesecake.

Solve the problem: Put a governor on your alcohol intake—and your appetite  Remember, you're on business, not vacation, so drink as you would at home. When you're out with clients or business associates, make friends with Tom Collins and Bloody Mary. Each has fewer than 130 calories.

Take control of your food intake by ordering lean meats—chicken, fish, steaks with "loin" in the name. They're rich in protein, which makes you feel full while you're eating. And they're not easily upsized. Round out your meal with a house salad and a side of vegetables. 

Minibars Create a Mega-You Hotels may be the worst diet trap since Thomas Jefferson introduced french fries to the American colonies in the late 1700s. Room service offers high-calorie, restaurant-quality food delivered straight to your door and charged to your room, no cash needed. And the minibar isn't an amenity, or a "bar" at all. It's an evil little fat-making refrigerator with prices that make the $1.25-per-local-call charge seem cheap. 

Solve the problem: Sabotage the system. Make room service and that damnable fridge work for you, instead of against you. 

Don't open the room-service menu. "You're more likely to eat what you should if you're not sidetracked by a slew of exotic choices," says Elizabeth Somer, R.D., author of Food and Mood . Instead, simply order a grilled chicken breast, salmon steak, or sirloin with a side of steamed vegetables. "They'll be happy to make it for you."

Make a preemptive order. Once you've settled in, place an order for a plain turkey sandwich, no chips, with the mayonnaise on the side. Then tuck it away in the refrigerator in case you feel the need to feed later that night (or don't have time to stop for breakfast the next morning). 

Create your own minibar. Ask the concierge for directions to the nearest convenience store and pick up easy-to-eat-foods like yogurt, fruit, and lunchmeat. When you shop for your own snacks, you'll be more likely to choose them over the ones supplied by the hotel.

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I travel a lot for work and love trying new food. How can I make sure I don't gain weight without depriving myself?

• Sticking to a fitness regime or getting into a routine with healthy eating is extra hard when you travel a lot for work.
• However, it  is still possible to make progress even if you're on the move frequently, and you don't have to deprive yourself of everything either.
• Small, healthier choices can make all the difference, but it's not wise to change your whole routine at once, behavior change specialist, weight loss psychology expert, and habit coach Dr Heather McKee explained to Insider.
• Read more  Working it Out  here.
• Visit Insider's homepage for more stories .

Dear Rachel,

I travel A LOT for work. Because of this, I've used it as an excuse to not keep up routines when it comes to eating right and exercising regularly. I truly believe that food is one of the best parts about traveling so it's hard for me to say no to delicious things! Plus, I'm usually traveling with a large group and our schedule is crazy, so finding time to work out seems impossible.

When I'm back in London, though, I try so hard to eat healthily without restricting myself because I love chocolate and wine. I work out four times a week doing yoga and spin classes.

I'm still not seeing any changes. In fact, I feel like I've gained weight or at least gotten less strong. I would love some advice on how to keep that healthy lifestyle when you're constantly on the go, dealing with jet-lag, and hectic travel schedules.

— Jet-Lagged Yogi

Ah, I feel your struggle with this, my friend.

I too LOVE travelling, both for work and personally, and for me food is a huge part of my adventures. Life's too short not to eat the ramen, tortilla, and pasta, am I right!? (Not to mention drink the sake, sangria, and prosecco.)

For most people, indulging more than usual when on holiday doesn't have any major health implications — if anything, I'd argue it's good for you to relax and just enjoy yourself — but if you're travelling all the time, it can leave you feeling sluggish if you indulge like you're on holiday each time, and it can hinder your fitness progress, too.

"Travelling a lot for work is hard. You've got to contend with a lack of control of your time and circumstance," points out Dr Heather McKee , a behavior change specialist and habit coach with a PhD in weight loss psychology.

The physical act of travelling is exhausting too, so mixing that with a lot of rich, heavy foods and more booze than you'd usually drink can leave you feeling less than tip-top.

So how do you find the balance?

Arrived in Rome and obviously my first priority was 🍕🍕🍕. Only meant to order two slices, but what with my Italian being well, somewhat sub-par, I accidentally ended up with six. Accidentally. Ahem. My mission to eat my way through the city in two and a half days has commenced. PS. Thank you @sofiabettiza for the excellent recommendation! A post shared by Rachel Hosie (@rachel_hosie) on Apr 6, 2019 at 6:53am PDT Apr 6, 2019 at 6:53am PDT

Dr McKee recommends changing your mindset from thinking about trips as hurdles to overcome on your quest to live a healthy lifestyle, to thinking about them as opportunities.

And as far as I'm concerned, it doesn't have to be all or nothing when you travel — you don't have to do 6 a.m. workouts in the hotel gym and order undressed salads, but you also don't need to eat yourself into a state of pain every day and fail to move at all.

There's a middle ground, you just need to find it.

Making healthy choices starts at the airport

You can start making these healthy choices before you even arrive at your destination.

"If you travel a lot then there is a routine to be salvaged within that," Dr McKee points out. She recommends taking control of what you eat by choosing a healthy meal at the airport or take on board with you, rather than being at the mercy of what's available on the flight.

Of course, bringing healthier travel snacks from home is smart — although if you're anything like me it'll be a mission not to eat them all on the way to the airport.

Dr McKee recommends keeping an eye on your step count too, as you might be surprised by how far you walk from check-in to your gate.

Fit exercise into your working day while abroad

There are ways to keep active when travelling for work, and Dr McKee points out that movement usually helps with jet lag, too — a 2019 study into circadian rhythms conducted by Arizona State University in Phoenix showed the same thing.

If you haven't already asked your company if it might be possible to stay in a hotel with a gym, give it a try.

Can you get out for a walk every day? Even just 20 minutes will make you feel good, and it's a great way to get a feel for a place, too.

If you're going to be stuck in meetings all day, consider taking 15 minutes to stretch and do some gentle movement in your room before hitting the breakfast buffet — I always travel with a resistance band, as there's so much you can do with one and they take up next to no space.

Dr McKee also suggests seeing whether any of your meetings can be done while walking.

"I often find clients are very obliging to want to show off their city," she told Insider.

Make wise food choices and eat the things you enjoy most

When it comes to eating, I really think you'll only regret it if you deprive yourself of all the delicious and new things on offer when travelling — I would simply advise being a bit more mindful about your choices.

Related stories

For example: Do you need a second piece of bread when there's equally good bread everywhere in the world and you've got two, if not three, courses still to come?

If it's the best bread of your life, then go for gold and chow down on it, but don't let yourself feel guilty afterwards.

Order the food you really want, but try to check in with yourself as you go rather than mindlessly shoveling it into your face, as that'll make it easier to stop when you're full (I accept that this is easier said than done, though, as I often find myself noticing I'm full but wanting to carry on because it's just so damn delicious).

Read more: An Instagram-famous fitness coach ate a Big Mac every day for a month and still lost 7 pounds

Dr McKee recommends choosing certain meals to indulge more than usual, and make lighter choices the other times.

"Choose breakfast or lunch or dinner," she said.

"Which of these experiences are most important to treasure and savor from a food experience point of view, and which will not be a crazy amazing experience and instead would be an amazing opportunity for you to continue to nourish yourself?

"Choose one meal a day that you are going to enjoy to the utmost, savoring it, eating it mindfully and slowly and getting the most from that experience.

" Research has shown that this can not only help us enjoy our food more but often results in us eating less at the current meals and also not overcompensating later due to feelings of missing out."

Similarly, if you're concerned about gaining weight, qualified personal trainer and author of the upcoming " Not a Diet Book " James Smith recommends looking for ways you might be able to save yourself some calories.

A post shared by James Smith PT (@jamessmithpt) Sep 26, 2019 at 12:25am PDT

"Social circles, travel and working away make 'dieting' difficult," Smith told Insider. "My advice would be to try your best but to implement simple ways to eat less, like skipping breakfast.

"If that doesn't work, perhaps look to diet in periods where you're not busy with work. We can't diet all the time."

Be kind to yourself

No matter what you do, don't beat yourself up — travelling makes it really hard to reach your fitness goals.

"Sleep cycles, rhythms and consistency are huge elements in living a healthy lifestyle," Smith points out.

"Melatonin is good to help with jet lag symptoms but ultimately you're going to struggle to lead a successful weight loss journey with optimal health if you're constantly jet-lagged."

That doesn't mean it isn't possible, though. You just need to make smart choices.

But at the end of the day, try and keep things in perspective: It's very cool to travel for work, but that's exactly why you're there — to work.

"Ultimately work is always more important than your physique, especially seeing as chances are you're not getting paid to be in good shape," Smith said.

"Most people in good shape barely make ends meet with their six-packs so I wouldn't worry too much."

A post shared by Rachel Hosie (@rachel_hosie) May 24, 2019 at 8:49am PDT

It's totally possible to live a healthy lifestyle while travelling AND still enjoy yourself, but it's not wise to try and completely change your whole travel routine in one go, advises Dr McKee.

"Choose what feels easiest first then each trip you can experiment with adding in a new opportunity each time," she said.

"If it feels too tricky or difficult or unmanageable try something else from the list.

"Repetition is what breeds a habit so we want things to be as easy as possible so that they are easy to repeat — if it's too difficult or you try and do too much then it's not going to be repeatable."

An extra 50 steps here, one fewer slice of pizza there, piece of cake.

Wishing you well,

As Insider's Senior Lifestyle Reporter and a self-confessed fitness fanatic, Rachel Hosie is fully immersed in the wellness scene and is here to answer all your burning questions. Whether you're struggling to find the motivation to go for a run, confused about light vs. heavy weights, or don't know whether you should be worried about how much sugar is in a mango, Rachel is here to give you the no-nonsense answers and advice you need, with strictly no fad diets in sight.

Rachel has a wealth of experience covering fitness, nutrition, and wellness, and she has the hottest experts at her fingertips — she regularly speaks to some of the world's most knowledgeable and renowned personal trainers, dietitians, and coaches, ensuring she's always up-to-date with the latest science-backed facts you need to know to live your happiest, healthiest life.

Have a question? Ask Rachel at [email protected] or fill out this anonymous form . All questions will be published anonymously.

Read more  Working it Out :

• I switched to almond milk to save calories, but I worry it's bad for the planet. Which milk should I drink to maintain my diet without killing the environment?
• I struggle to eat healthy food and fit in exercise when I'm busy and stressed. How can I stay on track?
• I have no experience lifting weights and feel intimidated in the gym. Where should I start?
• I really want to make exercise a regular part of my life, but can't seem to make myself actually do it. How do I make the motivation last?
• I'm on a low-calorie diet, exercise a lot, but still have fat on my belly and bum. What am I doing wrong?
• How do I maintain my healthy eating and exercising routine when staying with family who don't care about nutrition or fitness?

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Watch: From rainbow everything to cake on a stick, these are the food trends that lived and died in the 2010s

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Just How Bad Is Business Travel for Your Health? Here’s the Data.

• Andrew Rundle

It can increase your risk of anxiety, depression, obesity, and alcohol dependence.

How does frequent business travel effect workers’ health? Research shows a strong correlation between the frequency of business travel and a wide range of physical and behavioral health risks. Compared to those who spent one to six nights a month away from home for business travel, for example, those who spent 14 or more nights away from home per month had significantly higher body mass index scores and were significantly more likely to report the following: poor self-rated health; clinical symptoms of anxiety, depression and alcohol dependence; no physical activity or exercise; smoking; and trouble sleeping. The odds of being obese were 92% higher for those who traveled 21 or more nights per month compared to those who traveled only one to six nights per month, and this ultra-traveling group also had higher diastolic blood pressure and lower high density lipoprotein (the good cholesterol).

Checking into a hotel for a conference several years ago, I asked the receptionist where I could get some dinner. There was no restaurant in the hotel, I was told; my only options were ordering delivery from a fast-casual chain or a pizza joint. I went with the pizza, but my lack of choices was annoying — so much so that, when I got home, I started looking into the data on health and travel for work.

• AR Andrew Rundle is an Associate Professor of Epidemiology in the Mailman School of Public Health. His research focuses on the risks for, and consequences of, sedentary lifestyles and obesity.

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Business travel may boost obesity risks

"Business travel has a connection with body composition metrics; those traveling most frequently had a higher body mass index, body fat percentage, and belly fat, and therefore were at the highest risk of developing chronic disease," says Sharon Horesh Bergquist. (Credit: Getty Images )

You are free to share this article under the Attribution 4.0 International license.

• body weight

Busy and stressful travel schedules may increase the risks of obesity, body fat percentage, and belly fat in business travelers, researchers report.

These risks can can lead to other conditions such as heart disease and diabetes.

The study in the Journal of Occupational and Environmental Medicine  is the first evaluating the association of business travel with all three body composition measures of body mass index (BMI), body fat percentage, and belly fat, and differentiating the effects of work-related travel on body composition by the type of travel (domestic and international) and gender.

The publication notes that most research on health risks associated with travel has exclusively focused on international travel-related risks of infectious diseases.

Researchers retrospectively reviewed de-identified health information from 795 individuals who had physicals performed at Emory University Executive Health Center from January 2017 to June 2018. Participants also filled out a health history questionnaire that asked about frequency for both domestic and international business travel, and shared additional information about work hours, exercise habits, amount of sleep, and more. The researchers did not ask about mode of travel.

“From this research, we found that business travel has a connection with body composition metrics; those traveling most frequently had a higher body mass index, body fat percentage, and belly fat, and therefore were at the highest risk of developing chronic disease,” says lead author Sharon Horesh Bergquist, associate professor of medicine at Emory University School of Medicine and medical director of Emory Executive Health Center.

“It’s important to note that the health risk increased when the sum of travel was extensive, exceeding 20 days per month.”

In the study, 651 participants were male and 144 were female, with a mean age of 52 years. Most of the participants were Caucasian followed by African American. Both men and women worked an average of 53 hours a week. Median summed travel frequency (the sum of both domestic and international travel) was six days per month, with 83% of travel being domestic travel. Males traveled more frequently than females, and over half of the sample population did not travel internationally.

Since travel can disrupt health behaviors, the authors also took certain lifestyle factors into account. When they did, they found that the impact of business travel on body composition differed by gender. Inadequate sleep and exercise had a more pronounced effect on body composition measures in female travelers. After taking into account age, exercise, and sleep patterns, travel frequency was more strongly associated with BMI, body fat percentage, and belly fat in women than men.

“Our results suggest that attention to lifestyle factors that ameliorate risk for obesity and obesity-related problems, specifically exercise and adequate sleep, is important for all business travelers/participants, and of particular importance among women business travelers,” says Bergquist.

The study also looked at international travel separate from the sum of travel, of which 83% was domestic. There were not enough female travelers who traveled frequently internationally in the study group—but among men, international travel frequency was found to affect weight gain more than domestic travel, after taking into account sleep, exercise, and age.

“The stronger association of international travel than summed travel with increase in body composition indices raises the possibility that disruption in our body’s circadian clock from time zone changes may jet lag metabolism and energy balance,” Bergquist says.

She adds that more research is needed to understand the relationship between our internal body clock and body composition with frequent international travel.

Interestingly, the researchers also noticed non-travelers had similar increased body composition metrics as frequent travelers, possibly because of related health conditions that led to taking positions where they were not required to travel.

As business travelers begin to resume pre-pandemic travel routines, the new study highlights the importance of lifestyle factors while traveling for business to help maintain healthy body weight and body composition.

In addition to helping travelers get adequate sleep, exercise, and maintain their sleep-wake cycle as noted in the study, other potential ways of mitigating health risks include providing healthier eating options, ample water for hydration, and scheduled downtime for rest and reflection for stress reduction, Bergquist says.

“We have a tremendous opportunity to challenge old ways and start afresh. These data support balancing the tremendous benefits of business travel with the potential health risks when overly hectic.”

There were several limitations in the study including: predominately male (82%), predominantly Caucasian (90%), the prevalence of obesity (21%t) was lower than the national average and dietary records were not collected. The study also did not have a sufficient number of women who traveled extensively internationally to evaluate the association between all levels of international travel and obesity in women.

The John and Mary Brock Discovery Fund supported the work.

Source: Emory University

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The Weird Way Traveling Can Lead to Weight Gain

It’s all in your gut.

Jet lag can make you feel fatigued, queasy, and like your head is banging out a killer drum solo. But now, a study published in Cell reveals that it may also be linked to weight gain link: Hopping time zones messes with your gut microbes’ circadian rhythms, according to the new research. 

To determine what effect jet lag has on the gut microbiome (the bacteria that make up the community of microbes in your stomach), researchers from the Weizmann Institute of Science in Israel analyzed fecal samples collected from both mice and humans (yuck). They found that the bacterial colonies and their biological activities changed depending on the hour. Then, to mimic jet lag, the researchers switched up the mice’s light-dark schedules as well as feeding habits.

The result: The bacteria lost their normal rhythms and even changed in composition, and the mice gained weight and developed metabolic complications linked to diabetes. What’s more, when the researchers examined the microbiome of two people who traveled from the U.S. to Israel, they found that it had changed, supporting the growth of obesity- and metabolic disease-linked bacteria. Crap.

While the study didn’t search for ways to combat the effects, researchers are hopeful that, in the future, treating gut bacteria with probiotic or antimicrobial therapies may reduce or prevent jet lag from spurring weight gain.

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It’s the Grim Reality of Frequent Work Travel: Health Problems

By Tammy La Gorce

• Nov. 27, 2017

Their lives may be portrayed as glamorous. In fact, they’re often the opposite. Pity frequent business travelers.

Doctors at organizations including the Centers for Disease Control and Prevention and the International Society of Travel Medicine say they are hearing of a range of health problems in frequent travelers, from insomnia and weight gain to viruses. And they said they see a need for more comprehensive research into the health compromises made by business travelers, both short haul and long haul.

“The whole noncommunicable disease side of travel health is something that’s been under-researched,” said Dr. Martin Cetron , director of the division of global migration and quarantine at the C.D.C.

Lin Chen, the incoming president of the International Society of Travel Medicine and an associate professor of medicine at Harvard Medical School, said that jet lag, combined with a lack of access to exercise and fresh food while on the road and sporadic engagement at home, needs rigorous study. “Right now, it’s hard to know the impact because not enough research has been done,” she said. “But certainly it’s significant.”

Dr. Cetron said the image of the jet-setter who flies around making million-dollar deals no longer reflects the experience of most business travelers. “The reality is that the full spectrum of the work force now travels. Not just C.E.O.s but the more modest businessperson — think of junior employees at multinational companies, or aid workers who are called to respond to international crises. Some of these people have to travel on really shoestring budgets.” For them, flying business class or staying in fancy hotels is not an option.

In 2011, Catherine Richards, a doctor at Boston Health Economics , and Dr. Andrew Rundle , a professor of epidemiology at Columbia University, wrote a report, “Business Travel Linked to Obesity and Poor Health,” published by the Mailman School of Public Health at Columbia.

That study tracked the body mass index; levels of low-density lipoprotein cholesterol, what’s known as “bad” cholesterol; and self-rated healthiness of more than 13,000 business travelers. Dr. Rundle has just completed a follow-up study, and the new findings, currently under peer review, “are pretty much the same as the old ones,” he said. “What we’re seeing is kind of like a U-shaped curve. People who travel the most and people who don’t travel at all have the worst health.”

An explanation for nontravelers’ poor health may be that chronic conditions prevent them from boarding planes in the first place, he said. The culprits of the poor health among constant travelers are the usual suspects: bad airport food, uneven exercise habits and jet lag. If there is a sweet spot, Dr. Rundle said, it may be with those who travel for work only a few times a year.

Dr. Rundle, who lives in western Massachusetts and commutes to Manhattan about five days a month, said he was inspired to look into the health effects of professional travel by his own experience. On a business trip, he said, he learned his options were limited to ordering dinner from a Cheesecake Factory restaurant . “I was just, like, this is not good,” he said. “Catherine and I started looking at business travelers’ B.M.I. data.”

What they found in the initial study was that the average body mass index of travelers who are on the road 21 or more nights a month was higher than in travelers who were away from home one to six nights per month. For a 6-foot-tall person, the difference amounted to a 10-pound difference in weight.

That finding supports what Dr. Rundle said he suspected was a problem for traveling employees. “If you’re in your 30s and you’re traveling a lot and you’re eating poorly and you have poor access to physical activity, that starts to catch up with you,” he said. “Over the next 10 years or so, the consequences start to become things like high blood pressure and diabetes and obesity. Long-term chronic issues.”

His yet-unpublished sequel study looks more closely at business travelers’ mental health — an area both Dr. Cetron at the C.D.C. and Dr. Chen at the International Society of Travel Medicine said was important but fell outside their purview. It includes factors like alcohol abuse and accidents and injuries caused by lack of sleep and jet lag. “These are things that can have really immediate consequences for yourself and your career,” he said.

A Harvard Business Review article in 2015 noted that frequent business travel accelerates aging and increases the likelihood of suffering a stroke or heart attack, and that more than 70 percent of business travelers report some symptoms of an unhealthy lifestyle, including poor diet, lack of exercise, excess drinking, stress, mood swings and gastrointestinal problems. “All of which impair job performance,” it said.

If corporations are taking note, they’re not always taking action. “Travelers themselves are concerned about their health and the amount of time they’re away from home,” said Greeley Koch, executive director of the Association of Corporate Travel Executives , a nonprofit organization with board members from companies including Mastercard and Tesla . Policies to limit travel, or to make it less toxic through measures like upgrades to business class or added time for taking in fresh air during a work trip, depend on bosses and are entirely unregulated, he said. “It’s really a mixed bag when it comes to addressing these issues. It depends on the company.”

Doctors like Phyllis Kozarsky , a professor of medicine in the division of infectious diseases at Emory University School of Medicine and the medical director of TravelWell , a clinic in Atlanta for international travelers, said they see the need for more company attention to the issue.

“A lot of times, I’ll have people come in and say, ‘I was in so-and-so country, and I think I have a sinus infection,’” she said. “Then when I close the door to the exam room, they’ll burst out crying. They made the appointment ostensibly for a sinus infection, but they’re so tired and worn out from traveling that they just need to see someone and talk about it. They don’t want to share it with their business because they’re concerned about walking up the corporate ladder and their ability to succeed.”

Sharing tales of travel weariness at home may not be an option, either.

“I’ll hear things like, ‘My kid had a performance last week and my husband’s upset with me because I wasn’t there,’ or ‘I can’t do this any more and I don’t know how to tell my family,’” Dr. Kozarsky said. “You’re leaving people at home who are not happy you’re gone for a number of reasons, and when you get home you’re trying to catch up on all the things that happened while you were gone, but all you can think about is how tired you are. The only thing you can do as a doctor is to reassure them, to give people permission to feel the way they’re feeling.”

A frequent traveler, Brian Kelly, founder of the Points Guy , a digital platform for travel tips, said his world had been “flipped upside-down” when his dog had an illness recently. “It makes me sick to my stomach to think of leaving him. I have this business, and I have all these events I need to go to, but all I want to do is stay home and take care of my dog. In the back of my mind I know I need to take a 30-day health break,” he said.

Such a break would set off its own work-related stressors, though, he said.

And that is in keeping with what Dr. Cetron of the C.D.C. has been seeing.

“Things are merging and changing in the world of business travel,” he said. “Whether trips are frequent short ones or long ones, the intensity of travel schedules is putting people under a lot of pressure.”

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Why Do I Gain Weight When I Travel

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As a frequent traveler, I’ve noticed that every time I embark on a new adventure, my waistline seems to expand along with my horizons. It’s frustrating and confusing – why do I gain weight when I travel? After some research and personal experience, I’ve discovered several reasons why this happens.

First off, the D.R.I.E.S. – disrupted routine, increased calorie intake, reduced physical activity, dehydration, stress – play a significant role in weight gain during travel.

When we’re on the road or in a new place, our daily habits and routines are often thrown off-kilter. This can lead to poor eating choices (hello fast food!), less exercise (who wants to hit the gym after a long day of sightseeing?), and even dehydration from forgetting to drink enough water amidst all the excitement.

All of these factors can add up quickly and cause unwanted pounds to pile on before we even realize it’s happening.

Table of Contents

Disrupted Routine

When I’m on the road, my usual routine gets thrown off track, which can lead to some unexpected changes in my body. Adjusting to new time zones and unfamiliar food options can be a challenge for me. I find myself eating at odd hours or indulging in foods that I wouldn’t normally eat because they’re the only options available.

The disrupted routine also affects my exercise habits. When I travel, it’s harder to maintain a consistent workout schedule because of limited gym access or lack of equipment. All these changes can contribute to weight gain when traveling. However, there’s another factor that plays a significant role – increased calorie intake.

Increased Calorie Intake

Eating more delicious, indulgent foods on vacation can lead to consuming more calories than usual. It’s easy to get caught up in the excitement of trying new cuisines and not pay attention to how much we’re actually eating. Mindful eating and portion control are important habits to practice when traveling, but they can be difficult to maintain when faced with an array of tempting dishes.

Furthermore, increased calorie intake during travel isn’t just limited to meals. Snacking while on-the-go or indulging in desserts and alcohol can also contribute to weight gain. This is why it’s important to be mindful of our overall food intake and make conscious choices about what we consume.

In addition, reduced physical activity while traveling can compound the effects of increased calorie intake, leading to even more weight gain.

Reduced Physical Activity

You’re on vacation, so why bother moving when you can just lay by the pool and let your muscles turn into jello? This kind of mindset, however, can contribute to weight gain while traveling.

Desk jobs and a sedentary lifestyle already put us at risk for gaining weight, so imagine what happens when we add in days of sitting on planes or long car rides. It’s no wonder that some people come back from vacation feeling bloated and heavier.

But it doesn’t have to be this way. There are strategies for staying active during business trips or vacations. For example, instead of taking the elevator to your hotel room, take the stairs. Or if you’re on a beach vacation, go for a walk or jog along the shore. You could also try finding local fitness classes or gyms to visit during your trip.

By incorporating small bouts of activity throughout your day, you can combat the negative impact of reduced physical activity while traveling.

And speaking of combating negative impacts, another factor that can contribute to weight gain while traveling is dehydration…

Dehydration

Make sure to stay hydrated during your trip, as dehydration can have negative effects on your overall health and wellness. Not only does dehydration make you feel tired and sluggish, but it can also contribute to weight gain.

When you are dehydrated, your body may mistake thirst for hunger and you may end up eating more than necessary. To prevent dehydration, bring a refillable water bottle with you and drink plenty of fluids throughout the day. Avoid sugary drinks and alcohol as they can actually contribute to dehydration.

In addition to preventing weight gain, hydration is important for weight management in general. Drinking enough water can help boost metabolism and control appetite. It can also assist with digestion which leads to better absorption of nutrients from food.

So not only will staying hydrated during travel help prevent negative effects like fatigue and overeating, but it will also contribute positively to maintaining a healthy weight. With that said, let’s dive into how stress plays a role in weight gain while traveling.

Feeling stressed during your trip can impact your overall well-being and hinder your efforts to stay healthy. When we travel, we’re often pushed out of our comfort zone and into unfamiliar territory. This can lead to heightened stress levels, which in turn increases the production of cortisol – a hormone associated with weight gain.

Here are three ways that stress affects our eating habits:

Stress eating: when we feel anxious or overwhelmed, we tend to reach for comfort foods that are high in sugar, fat, and salt.

Skipping meals: sometimes when we’re stressed, we lose our appetite altogether and forget to eat regular meals.

Mindless snacking: stress can make us more likely to snack mindlessly throughout the day, without even realizing how much we’re consuming.

To combat this effect on our bodies, it’s important to practice relaxation techniques and mindful eating habits while traveling. This could include taking breaks throughout the day to meditate or stretch, finding healthy food options that nourish both body and mind, and staying hydrated with plenty of water.

As environmental factors also play a role in weight gain during travel, it’s important to consider the impact of these factors as well.

Environmental Factors

The environment around us has a significant impact on our physical well-being while we’re away from home. The climate impact, cultural influences, and availability of healthy options all play a role in why we gain weight when traveling. For instance, when I travel to hot and humid climates, my body tends to retain more water which can lead to bloating and weight gain. Additionally, cultural influences such as larger portion sizes or indulgent foods can make it difficult to maintain a healthy diet.

To illustrate the impact of environmental factors on our physical health while traveling, consider the following table:

As you can see from the table above, each factor can have a significant impact on our physical health while traveling. However, there are ways to combat these challenges and stay healthy on the go.

(Note: Please see subsequent section for tips on staying healthy while traveling.)

Tips for Staying Healthy While Traveling

If you’re looking to maintain your physical health while exploring new places, there are plenty of effective strategies for staying on track. One of the most important things to consider is your diet and food choices. Instead of relying on fast food or unhealthy snacks, pack some healthy options before you hit the road.

From fresh fruit and veggies to nuts and granola bars, there are plenty of delicious and nutritious snacks that can help keep you energized throughout the day. Another great way to stay healthy while traveling is by taking advantage of local exercise options. Whether it’s hiking through a national park or trying out a new workout class in a foreign city, there are always ways to stay active and burn off those extra calories from all the amazing cuisine you’ll be indulging in.

If you prefer more traditional workout facilities, many hotels offer gyms or swimming pools for guests to use as well. By incorporating these simple tips into your travel plans, you can enjoy all the sights, sounds, and flavors of your destination without sacrificing your physical health in the process.

Frequently Asked Questions

Can jet lag affect my weight gain while traveling.

When I travel, I often feel like my body’s out of sync. The constant time zone changes and sleep deprivation can really throw off my circadian rhythm.

But did you know that jet lag can also affect weight gain? When we disrupt our body’s natural sleep cycle, it can lead to increased levels of the hormone ghrelin, which stimulates hunger.

Additionally, lack of sleep can lower our metabolism and make us more prone to snacking on unhealthy foods.

So while traveling may be exciting and adventurous, it’s important to prioritize rest and healthy eating habits to avoid unwanted weight gain caused by jet lag.

How does alcohol consumption impact weight gain during travel?

Alcohol consumption can have a significant impact on weight gain during travel. Not only does alcohol contain empty calories, but it also dehydrates the body, which can lead to bloating and water retention.

When I travel, I often indulge in cocktails or wine with meals and find that my clothes feel tighter by the end of the trip. It’s important to be mindful of alcohol intake while traveling and make an effort to stay hydrated by drinking plenty of water throughout the day.

By doing so, you may be able to avoid some of the negative effects of alcohol consumption on your weight and overall health.

Is it possible to lose weight while traveling?

Traveling can be a great opportunity to try new things, meet new people, and explore different cultures. But it can also be challenging when it comes to maintaining a healthy lifestyle. However, with the right mindset and some planning ahead, it’s possible to lose weight while on the go.

One of the most important things is to seek out healthy options wherever you are. Whether that means choosing a salad instead of fast food or opting for grilled instead of fried food at a restaurant, small choices can make a big difference over time.

Additionally, take advantage of exercise opportunities whenever possible – whether that’s taking a walk around town or finding a local gym or fitness class. By prioritizing your health even while traveling, you’ll feel better physically and mentally throughout your trip.

Will eating local cuisine cause me to gain weight?

When I travel, one of my favorite things to do is explore the local food culture. However, indulging in new and exciting dishes can sometimes lead to weight gain if I’m not careful with portion control.

To combat this, I’ve developed some strategies such as sharing meals with travel companions or ordering smaller portions. Additionally, I try to balance out my meals by incorporating healthy options like salads or grilled vegetables.

While it’s important for me to enjoy the culinary experiences of a new place, it’s also crucial for me to take care of my body and maintain a healthy lifestyle while on the go.

Can stress from traveling cause water retention and weight gain?

When I travel, I often find myself feeling bloated and heavier than usual. It turns out that stress from traveling can cause water retention, leading to weight gain.

When we’re stressed, our bodies release cortisol which can disrupt the balance of fluids in our body. This makes it more difficult for us to lose excess water weight.

Additionally, when we’re on the go and eating out more frequently, we may be consuming higher levels of sodium which can also contribute to water retention.

Therefore, it’s important to stay hydrated while traveling and try to manage stress levels through relaxation techniques such as meditation or exercise.

Well, folks, there you have it. The reasons why I gain weight when I travel are due to a combination of disrupted routine, increased calorie intake, reduced physical activity, dehydration, stress, and environmental factors.

It’s like my body goes into hibernation mode and stores all the extra calories for later use. But fear not! There are ways to combat this weight gain and stay healthy while traveling.

By being mindful of what I eat, staying hydrated, taking regular walking breaks, and finding time to relax and destress, I can keep my body in balance and enjoy my travels without worrying about packing on unwanted pounds.

It’s like finding the perfect balance between indulging in new experiences while still taking care of myself – just like balancing on a tightrope with grace and ease. So let’s go out there and explore this beautiful world while keeping our bodies happy and healthy!

Meet Veronica Williams, a spirited adventurer in her twenties, has already explored more than 15 countries, fueling her insatiable wanderlust. Her articles are a testament to her thirst for discovery and her desire to inspire others to see the world. As Veronica expands her travel repertoire, she shares her personal triumphs, challenges, and transformative experiences. Join her as she paints vivid pictures of breathtaking landscapes, vibrant cities, and awe-inspiring encounters.

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Stay Fit and Avoid Weight Gain While Traveling

Six ways to avoid having your next business trip ruin your fitness routine.

Nov. 13, 2013— -- intro: We hear a lot of pleas for help at this magazine, and not all of them come from the interns we occasionally dangle out the window by their ankles. In fact, the most common cry we hear goes something like this: Hey, Men's Health! I have no problem eating right and working out when I'm home. But whenever I travel, I turn into Camryn Manheim. Anything I can do?

To which we'd like to answer: Heck, yeah.

There's a boatload of reasons traveling sabotages even the most disciplined man's eating and fitness habits. Your schedule is disrupted. You're surrounded by gobs of unhealthy food. Your barbells are replaced by a dorky suitcase on wheels. But here's the thing: If you learn to recognize these potholes—and avoid them—you can actually return from your next trip leaner and healthier than when you left. So grab your bags. It's time to learn the new rules of the road.

8 Ways to Cut Fat Without Realizing It

quicklist: 1 category:Avoid Weight Gain While Travelingtitle:The Airport Expands Your Guturl:text:Today, traveling means waiting. And waiting? That means eating. Not only are you within striking distance of the airport food court, but also the normal aggravation you endure when traveling fires up your body's stress hormones—actually making you crave those sugary, high-calorie foods you find at the airport.

The result: A couple of hours in an airport terminal can easily turn into a couple of thousand extra calories in your diet. For instance, munch a Classic Cinnabon while you're waiting at the gate and you've ingested 700 calories. A Starbucks blueberry crumb cake? Another 800 calories. Worst of all, those high-sugar, high-carbohydrate foods are the least satisfying when it comes to reducing your hunger—and the best at spiking blood levels of insulin, a hormone that stimulates fat storage.

Solve the problem: Pack more than your clothes "These days, the food you put in your carry-on bag is every bit as vital as the clothes you put in your suitcase," says Pamela Peeke, M.D., Ph.D., author of Fight Fat after Forty.

So pack travel-friendly foods like snack packs of StarKist Tuna Salad and Crackers, beef jerky, and low-calorie meal-replacement bars, powders, and ready-to-drink shakes like Meso-Tech (muscletech.com). But don't buy just any energy bar. "Instead of your typical carbohydrate-heavy endurance bar or snack, look for one that provides a minimum of 20 grams (g) of protein. It'll be more satisfying," says Dr. Peeke.

quicklist: 2 category:Avoid Weight Gain While Travelingtitle:The Flight Makes You a Blimpurl:text:It's no secret that airplane air is drier than George Hamilton's skin. (With a relative humidity of less than 10 percent, the cabin is twice as arid as the Sahara Desert.) But most travelers don't realize that breathing dry air can turn you into a blimp. "Dehydration due to airline air is a major cause of fatigue, and fatigue gives you a reason to eat," says Dr. Peeke.

Solve the problem: Start drinking and flying Keep your appetite in check with a solid liquidation plan. Drink 8 ounces of water before your flight. More important, bring one 16-ounce bottle of water for every 2 hours you'll be in the air, and down it all before you land.

As for airline food, follow this three-step process when you can: Pass on any food with "pas" in its name—pasta and pastries, for instance; make sure a protein dish (chicken, beef, or fish) is your main entree; and request seconds of any fresh vegetables they serve.

Snacks? Ask for nuts or fruit instead of pretzels and chips. And choose 1 percent milk as your beverage of choice (other than water). Its perfect combination of protein (8 g), carbohydrates (11 g), and fat (2 g) will fill you up and keep you that way better than nearly any other snack.

quicklist: 3category:Avoid Weight Gain While Travelingtitle:Working Out is Hard Workurl:text:At home, fitting in your workout is simple—it's a regular part of that monotonous, my-soul-is-dying rut you call a life. But things are less predictable on the road, and missing a workout can make your belt feel tighter. A review board for the American College of Sports and Medicine found that, on average, men need to exercise at least 200 minutes a week just to maintain their weight.

Solve the problem: Schedule your workout times in advance. That way, the time slot will already be filled when you're invited to an impromptu dinner. Just politely decline, guilt-free, citing a prior engagement.Or try this strategy: "Hire a personal trainer," suggests Ron Rosell, owner of Fit for Business, an online firm specializing in athletic services for business travelers. Not only will you be less likely to blow off the workout, but chances are you'll learn a new workout technique, training philosophy, or cool abs exercise.

If you're staying in an upscale hotel, call the concierge and ask him to contact a trainer for you. Or you can use Sweatime, a service provided by Fit for Business (fitforbusiness.com) that takes care of the scheduling and billing arrangements for you.

quicklist: 4category:Avoid Weight Gain While Travelingtitle:The Hotel "Gym" Is a Jokeurl:text:Many business travelers say it's nearly impossible to find a hotel with a decent gym. Too often, the "state-of-the-art exercise facility" the brochure crows about is a supply closet with a 15-year-old NordicTrack.

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Solve the problem: Make reservations without reservation Lack of decent workout space might be the most common travel problem, but it's one of the easiest to solve. Try these tips:

Book the right hotel. Visit fitforbusiness.com. The site rates the top hotel workout facilities in 280 cities around the world and provides a list of hotels that offer free access to local health clubs.

Try this Hotel Room Workout you can do with your carry-on luggage!

Find a gym nearby. Use the Men's Health Gym Finder to locate fitness clubs, health centers, gyms, and sports groups wherever you are traveling.

If all else fails, swim. Even if the hotel pool isn't big enough for laps, just tread water for 14 minutes. Research shows that's enough activity for a 180-pound man to burn 200 calories.

quicklist:5category:Avoid Weight Gain While Travelingtitle:Booze? You Loseurl:text:Frequent business travel can drive a man to drink—especially if he's on an expense account. That's okay occasionally, but if you make heavy drinking a nightly habit, you'll max out your pants faster than you do the company credit card. "Besides being packed with extra calories, alcohol compromises your willpower. So you're less likely to stick to your eating plan," says Althea Zancosky, R.D., an American Dietetic Association spokeswoman in Philadelphia.

Indeed, toss down four or five drinks and you're logging the caloric equivalent of a slice of cheesecake and an 8-ounce sirloin. Worse, you'll be more likely to order the cheesecake.

Solve the problem: Put a governor on your alcohol intake—and your appetite Remember, you're on business, not vacation, so drink as you would at home. When you're out with clients or business associates, make friends with Tom Collins and Bloody Mary. Each has fewer than 130 calories.

Take control of your food intake by ordering lean meats—chicken, fish, steaks with "loin" in the name. They're rich in protein, which makes you feel full while you're eating. And they're not easily upsized. Round out your meal with a house salad and a side of vegetables.

quicklist:6category:Avoid Weight Gain While Travelingtitle:Minibars Create a Mega-Youurl:text:Hotels may be the worst diet trap since Thomas Jefferson introduced french fries to the American colonies in the late 1700s. Room service offers high-calorie, restaurant-quality food delivered straight to your door and charged to your room, no cash needed. And the minibar isn't an amenity, or a "bar" at all.

It's an evil little fat-making refrigerator with prices that make the $1.25-per-local-call charge seem cheap. Solve the problem: Sabotage the system. Make room service and that damnable fridge work for you, instead of against you.

Don't open the room-service menu. "You're more likely to eat what you should if you're not sidetracked by a slew of exotic choices," says Elizabeth Somer, R.D., author of Food and Mood. Instead, simply order a grilled chicken breast, salmon steak, or sirloin with a side of steamed vegetables. "They'll be happy to make it for you."

Make a preemptive order. Once you've settled in, place an order for a plain turkey sandwich, no chips, with the mayonnaise on the side. Then tuck it away in the refrigerator in case you feel the need to feed later that night (or don't have time to stop for breakfast the next morning).

Create your own minibar. Ask the concierge for directions to the nearest convenience store and pick up easy-to-eat-foods like yogurt, fruit, and lunchmeat. When you shop for your own snacks, you'll be more likely to choose them over the ones supplied by the hotel.

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How Regular Business Travel Impacts Your Health

Many people have to travel regularly as a part of their required job duties. In 2016, Americans took more than 500 million domestic business trips and more than 200 million international business trips. While there can be a bit of excitement when traveling and a break in the drudgery of going to the same office every day, traveling for work can also be stressful and disruptive. Here are some ways that regular business travel can impact your health.

Weight Gain

Many hotels only offer high-fat, high-calorie foods in their room service options, and the hotel restaurants are not often any better. If you don’t have time to look for a healthier option, you’ll end up eating a lot more calories while traveling. This leads to weight gain and obesity.

Lack of Physical Activity & Back Pain

You might not have time if you’re scheduled for long meetings. The lack of physical activity can lead to aches and back pains while traveling. Fortunately, the right mattress for backpain can help you recover on the road and at home.

People who travel away from home for work purposes at least 14 nights per year report more stress than people who travel less than six nights per year. Stress contributes to an increased risk of depression, heart disease and metabolic disorders. You may also have a poorer performance at work and more relationship problems when you’re stressed.

Higher Alcohol Consumption

Increased Risk of Chronic Disease

People who have to travel more than 14 nights per month for work experience higher rates of chronic diseases. In particular, they have a higher risk of developing high blood pressure and high LDL cholesterol. These contribute to heart disease.

Frequent work-related travel is also strongly associated with higher rates of depression, anxiety, smoking, asthma and chronic back pain. People who travel 21 nights or more per year for work had a 92 percent increase in their risk of obesity.

Worse Sleep

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Interesting related article: “ What is Jet-Lag? “

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