So you’ve done the hard work and lost weight in anticipation for your holiday. However, within days of arriving on holiday the lost weight seems to have reappeared and months of hard work quickly evaporate. This can be incredibly frustrating and makes it extremely hard to find the motivation to sustain long-term weight loss. But going on holiday doesn’t have to mean weight gain.

The summer holidays can be great for your health, allowing you time to recharge your batteries away from the stresses and chores of everyday life. Holidays should be fun and you don’t want to be watching your weight the entire time. Simply be aware of a few simple steps and you could avoid some common causes of weight gain. Allow yourself some indulgences, after all it is your holiday that you’ve earned. Accept you may gain a couple of pounds by the time you return home, but try to keep any weight gain low so that you are not starting from scratch.

Healthy eating is not simply about restricting what you eat and depriving yourself of all the foods you love. It’s about finding a balance that works for you. Try to reduce your portion sizes and the frequency at which you eat. Opt for children’s portions instead of overwhelming your plate, and fill up with side salads (forget the dressing). For each main meal your intake of protein or meat should be the size of a small bar of soap or a pack of cards, and your portion of carbohydrates (such as potatoes, pasta or rice) should be no larger than the size of a computer mouse. Also, when eating pasta dishes choose tomato based sources to avoid hidden calories.

When abroad try to consume fresh local ingredients that are packed with nutrients. Eat fresh fruit for dessert; fruits such as watermelon are delicious and over 90% water. Beware of buffets! Take only one trip to the buffet table and eat the food you choose slowly. Remember to sit far away from the buffet table.

Washing it down – try to limit your alcohol consumption to one small glass of wine or one shot of vodka with a diet mixer per day. This is because alcohol increases dehydration and makes it harder to lose weight. If you do drink alcohol always drink plenty of water to stay hydrated. Water is particularly important when holidaying in countries with hot and humid weather so try to drink at least 6-8 glasses a day. Alternatively, try herbal teas such as Daily Cleanze – this herbal tea combines green tea with fennel and lemongrass, to offer a refreshing daily detox.

When travelling by plane, the lack of humidity in the cabins can cause water from our bodies to evaporate at a quicker rate than normal. This can result in tiredness and headaches. Again, remember to stay well hydrated.

Snack smartly: snacks are good for keeping energy levels sustained, but you need to ensure that your chosen snacks are healthy and offer the right kind of energy. Choose selections of fresh fruit. Avoid sugary snacks that will offer quick bursts of energy and then result in an energy ‘crash.’ To avoid constant snack cravings try an appetite suppressant like African Mango or Apple Cider Vinegar.

Get moving – exercise is a great way to burn those extra calories you may be taking in this time of year. Keeping active can make it easy to lose weight without even realising it; swimming, walking, running, exploring, can all help to maintain a healthy weight. If you struggle with high intensity exercise then water aerobics or swimming are great as the water prevents your weight bearing down on the joints. A Glucosamine supplement could also offer help to get you out and about. Discover the surrounding area by taking an evening walk along the beach or through the local town.

Remember, the holidays are there to share good times with family and friends. Enjoy the holidays and plan effective strategies to help you achieve your weight loss goals. Happy holidays!

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