Most of us don't expect to lose weight when we’re away on a business or personal trip, although that would certainly be a nice surprise.  What we’re usually hoping for is to come back the same way we left home – no thinner or heavier.

So what will it take?  The most important advice I have for you is to be aware.  Hope is not enough. Before you even leave your front door you need to have a plan so when you encounter those precipitous things that happen en route, you are ready.

Visualize yourself making nutritious choices of things you like. Don’t use the vacation as an excuse to “fill-up at the company’s expense” or to “get my money’s worth because I’ve already paid for my meal plan.”  Eat because it’s enjoyable and satisfying. If you splurge one day, just cut back the next. Develop a mental strategy so that you are ready to vacation with awareness. Picture yourself stepping on the scale the same weight as when you left. That feels wonderful!

Remember that when you wake up at 4:45 a.m. to catch the 7:00 a.m. flight, you stopped (very sleep-deprived) at Starbucks and had the mocha latte and the jumbo blueberry muffin to keep the coffee company. You didn’t forget the pre-boarding snack as you ate the 500 calorie bagel and cream cheese breakfast tray placed before you. It’s 9:30 a.m. and you've already had two breakfasts even before landing.

Once you’re at your destination, a complimentary alcohol punch with chocolate chip cookies awaits you. You’ve had such a trying travel morning -- you feel you deserve some comfort food. A late lunch is served followed by a huge buffet dinner included in your package.

Although day one has not turned into a healthful eating day, the remaining vacation days will be better.  The secret is to forgive yourself and go ahead and vacation with awareness.

That simply means aware of what you’re eating and in what portions you’re eating it.  Use visualization strategies you made while packing for the trip to make nutritious food choices.  Now you can get on with enjoying your vacation.

As you go through the day, you decide what you will eat.  The decision is no one's but yours.  The following five tips will help maintain your role as the decision maker: (CONTINUE...)