RECENTLY, a business acquaintance whom I had not seen in a while bumped into me. I noticed that he was at least a few kilograms heavier than the last time I saw him.

Looking sheepish and rather conscious of his expanded waistline, he told me that he had indeed put on considerable weight in the last few  months. He blamed this on the frequent business trips he had to make.

All of you who travel on business know exactly what this means: Staying in hotels that provide a sumptuous buffet for breakfast, meeting clients who insist that you have business lunches with them and being treated to food fit for a king but not quite good for the body.

To top it all, there is usually dinner followed by evening entertainment with finger food and an unlimited supply of alcohol.

Sometimes, it is difficult to refuse. In some cultures, it is considered rude when the host throws you a grand dinner and you pick at your food.

So the question is, how can you maintain a healthy weight during your business trips given this onslaught of food and drink?

I have my fair share of business  trips, and I too sometimes am at risk of succumbing to the malady that I call the 'Business Trip Weight Gain Syndrome' or BTWGS.

The key to keeping your weight in check and still having a successful business trip is moderation and discipline.

I know it is easier said than done. But you can manage your diet with a bit of planning.

Eat a moderate breakfast

There is a breakfast buffet included in your itinerary - go ahead and enjoy it! But watch your intake.

Instead of loading your plate, eat smaller portions.

Before you go for the bread, rice or potatoes, start with some juice, fruit and cereal. Fruit and cereal contain fibre, which gives you a sense of fullness. Limit your coffee and tea intake too.

If you feel that the variety of food on display is too good to pass up, allow yourself only tasting portions of each dish.

Have a light lunch

If you have had a hearty breakfast, mention this to your business associate so that he can take you to a place where they serve light lunches.

If you can't avoid an elaborate business lunch, eat your food slowly and drink more liquid, preferably water.

Cut down on the carbohydrates (bread, rice, potatoes) and take a small portion of meat. Load up on vegetables.

Reduce alcohol intake

Alcohol has plenty of calories your body could do without, so try to limit yourself to one such drink.

If you have to have a second or third drink, try fruit juice or sparkling water. You will feel fresher and more alert - and in a better condition to work.  

Going for the long haul

If you are on a long business trip, make the time to use the hotel's fitness facilities. Most good hotels are equipped with a swimming pool and a gym.

Try to schedule an hour or so to work out and burn off the extra calories you might have accumulated. Or take a walk around the city - you will do some sightseeing as well as get some exercise.

Drink plenty of water

Spending most of your time in air-conditioned rooms can leave you feeling dehydrated. This in turn makes you physically and mentally tired.

The remedy for this is simple: Drink plenty of water.

I personally find that drinking a litre of water at least two hours before bedtime helps me to feel hydrated and fresh in the morning. In this frame of mind, I am less likely to give in to the temptations of the breakfast buffet.

Beware the mini-fridge

Most hotels have a little fridge in the room that is stocked with drinks and snacks. When you are all alone in the room at night and feeling peckish, you will be tempted to help yourself to a chocolate bar or a soft drink.

This is where the extra calories come in.

So how to fight these little hunger pangs? One word: discipline.

Think about the extra weight you will put on, read a good book and distract yourself from thinking about what's in the fridge.

Or if you know you are likely to feel a little hungry, make sure you have healthier 'counter-attack' snacks with you - plan a trip to the nearest supermarket during your free time and buy easy-to-eat fruit like grapes or low-fat wafers.

At the extreme, you can even ask the hotel to get rid of the stuff in the fridge and  leave it empty so that you are not led into temptation.

After a while, you will get used to a disciplined approach to business travel and become immune to the dreaded BTWGS.

Article by Daniel Theyagu, an adjunct lecturer with the MDIS and a seminar leader.He runs Lateral Solutions Consultancy, which designs and conducts customised competency-based training for organisations. For information, e-mail dtheyagu@singnet.com.sg or visit www.thinklaterally.com