How to Stick to Your Diet While Traveling (And Still Lose Fat)
Traveling doesn’t have to ruin your diet or your progress towards your fat loss goals—in fact, with our clients it rarely ever does after we’ve taught them our simple 4-step P.I.S.S. Framework to stay on track, lose fat, and actually enjoy their trips guilt-free.
Watch the Full Video Below 🎥
Before you read, watch me explain the exact system we use with our clients to stay lean while traveling:
👉 Watch on YouTube: “How to Stick to Your Diet While Traveling (And Still Lose Fat)”
Why Most People Lose All Their Progress When They Travel
If you’ve ever been crushing your fat-loss plan — tracking your food, hitting the gym, seeing results — only to go on a trip and completely lose control, you’re not alone.
Most people see travel as an exception to the rule.
They tell themselves:
“I’ll just get back on track after the trip.”
But here’s what usually happens:
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You eat out every meal.
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You skip movement because you’re “on vacation.”
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You come home feeling bloated, frustrated, and off rhythm.
Then the guilt hits. Motivation drops. Progress stalls.
But the truth is: travel doesn’t have to destroy your diet — it can actually accelerate your results if you plan and execute it the right way.
That’s exactly why I created a simple, science-backed system that my clients use every time they travel:
💡 The P.I.S.S. Framework.
(Yes, it’s memorable — on purpose.)
It stands for:
P – Plan Ahead
I – Instacart
S – Support
S – Stack Habits
It’s simple. It works. And once you use it, you’ll never lose progress on the road again.
The P.I.S.S. Framework: How to Stay Lean While Traveling
P = Plan Ahead
If you fail to plan, you plan to fail.
Cliché? Sure. But also true.
Planning ahead doesn’t mean prepping 10 Tupperware containers of chicken and rice before you fly.
It means being proactive, not reactive, about your food environment.
Here’s what that looks like in practice:
1️⃣ Choose the Right Location
Before you book your hotel or Airbnb, research the area.
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Open Google Maps and type:
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“grocery stores near [insert your destination]”
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“restaurants near [insert venue or hotel name]”
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“gyms near [insert your address]”
This ensures you’re surrounded by accessible, whole-food options.
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If you can, book a place near a grocery store or healthy restaurant chain (Chipotle, Cava, Sweetgreen, etc.).
2️⃣ Check for a Real Fridge (Not a Wine Cooler)
Hotels love calling fancy drink chillers “mini-fridges.”
They’re not.
You need a true fridge to store real food — yogurt, produce, proteins, and snacks.
If in doubt, call the front desk and ask what kind of fridge they have.
Pro tip:
Ask for a microwave too. You’ll thank yourself later.
3️⃣ Build an Hour-by-Hour Itinerary
This isn’t about being rigid — it’s about being aware.
When you know:
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When you’ll be busy
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When you’ll have downtime
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When meals fit best
…you remove decision fatigue.
That 3 PM “snack attack”…?
You’ll realize you just need to wait 30 minutes until your planned meal.
💡 Why it matters:
When you have a plan, you’re in control.
And control creates confidence — the single biggest driver of long-term adherence.
I = Instacart (The Most Underrated Diet Hack Ever)
This one blows people’s minds every time I mention it.
Instead of hunting for restaurants or convenience stores after you land, use Instacart while you’re in the Uber or rental car from the airport.
Here’s How I Do It:
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Place an Instacart order from your phone on the way to your hotel.
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Choose a grocery store near your destination.
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Have groceries arrive shortly after you do.
By the time you check in, your food is waiting for you.
What to Order:
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Protein sources: Greek yogurt, rotisserie chicken, deli turkey, protein shakes, hard-boiled eggs.
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Fruits & veggies: Blueberries, apples, carrots, spinach.
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Smart carbs: Instant oats, rice cups, whole-grain wraps.
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Healthy fats: Nuts, avocado packs, olive oil sprays.
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Breakfast staples: Quaker oats + Greek yogurt = overnight oats anywhere.
💡 Bonus:
You’ll save money, avoid greasy hotel buffets, and start every day on track.
Real example:
I recently spoke at a fitness event in North Carolina, I placed an Instacart order from the airport. By the time I arrived at my hotel, my groceries were waiting at the front desk. No stress. No excuses.
S = Support (Accountability Is Everything)
Let’s be real — staying on track alone is hard.
The science backs this up:
People are 95% more likely to achieve their fitness goals when they have accountability they pay for.
(Source: American Society of Training and Development)
That’s why support is the secret weapon of consistency while traveling.
Support Can Come From Many Places:
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A coach: The best form of accountability — expertise + external pressure + support.
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A workout partner or friend: Text them your plan. Check in daily.
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An event or goal: Sign up for a race, photo shoot, or wedding to stay focused.
When you’re traveling, your normal routines (gym, kitchen, schedule) are gone.
Accountability anchors you back to your goals.
💬 Pro Tip:
“If you’re working with a coach, let them know your travel dates in advance.
They’ll help you modify your plan — not pause it.”
If you don’t have a coach, set up a travel accountability challenge for yourself.
Example:
“I’ll walk 8,000 steps every day of my trip.”
“I’ll track protein at every meal.”
Keep it measurable, simple, and consistent.
S = Stack Habits (Your Travel Routine Should Mirror Home)
This is where the magic happens.
If you’ve already been losing weight before your trip, that means you’ve built habits that work:
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Morning walks
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Pre-tracking meals
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Drinking water first thing in the morning
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Planning dinner ahead
When you travel, your environment changes — but your identity doesn’t have to.
Step 1: Identify Your Core Habits
Ask yourself:
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What habits are helping me succeed at home?
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Which ones can I replicate on the road?
Write them down. That list becomes your travel checklist.
Step 2: Keep 80% of Your Routine
You can’t replicate everything perfectly — but 80% is enough.
If you normally:
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Train at 5 PM → hit the hotel gym or walk at 5 PM.
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Eat eggs and oats → make overnight oats with Instacart ingredients.
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Meditate each morning → do it before your flight.
Consistency doesn’t mean perfection — it means continuity.
Step 3: Use “If-Then” Habit Stacking
This technique is science-backed and simple:
“If I [situation], then I will [action].”
Examples:
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“If I wake up in a hotel, then I’ll grab coffee and walk a lap around the block.”
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“If I’m eating out, then I’ll start with a protein and veggie option.”
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“If I drink alcohol, then I’ll skip dessert.”
It’s not about willpower — it’s about structure.
When you stack habits like this, your success becomes automatic.
Why This System Works Anywhere
You can apply this framework whether you’re:
✈️ Traveling for work
🏖️ Vacationing with family
🎤 Speaking at an event
🎒 Attending a wedding or reunion
The P.I.S.S. Framework works because it’s based on human behavior, not restriction.
| Step | What It Means | Why It Works |
|---|---|---|
| Plan Ahead | Control your environment before it controls you | Removes decision fatigue |
| Instacart | Simplify food access | Saves time, stress, and calories |
| Support | Build accountability | Keeps you consistent |
| Stack Habits | Replicate home routines | Builds momentum and stability |
Final Thoughts: Don’t Let Travel Undo Your Hard Work
Traveling is part of life — not a reason to pause your progress.
If you plan ahead, use Instacart, find support, and stack habits, you’ll not only stay on track — you might actually lose more fat while traveling.
Because success isn’t about being perfect at home.
It’s about being adaptable anywhere.
At Tailored Coaching Method, we teach clients exactly how to build this kind of resilience — whether they’re in the gym, at work, or halfway across the world.
If you’re ready to learn the systems that make fitness fit your life, not the other way around — this is where it starts.
👉 Apply for Coaching
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