Holiday diet traps - and how to beat them

Summer holidays are full of opportunities to eat and drink too much, while doing very little exercise – leaving you with some unwanted excess baggage.

Alcohol lowers blood-sugar levels, leaving us hungry - it's no wonder hangovers play havoc with a diet.

Dodge the fat trap:
✔ Many bars and restaurants abroad pour straight from the bottle. Ask for a small measure - at least you'll have tried!
✔ Local beers are often stronger, so have more calories than those at home.
✔ Mix white wine with soda or fizzy water and ice (if it's safe to use).
✔ Avoid cocktails made with cream liqueurs, cream, coconut milk and syrupy fruit purées. Instead, choose those made with fruit juices, fresh fruit and carbonated mixers.
✔ Nibble on olives rather than nuts.

Being a beach bum

Instead of barely moving from the sun-lounger, take the opportunity to get active.

Dodge the fat trap:
✔ Explore your surroundings. Walking slowly burns 175 calories per hour.

✔ Go for a swim every day, and float on your back rather than on an airbed - you'll need to use your stomach muscles to keep afloat.
✔ Dancing is a great calorie burner and will help to tone your legs and bum, and whittle your waistline.
✔ Water-skiing and windsurfing will improve your core stability as you maintain your balance. Hiring a pedalo will burn around 420 calories in an hour. Or buy a cheap snorkel and mask - just half an hour will burn 210 calories.

The long-haul food fest

With a never-ending supply of food and drink at the airport and on the plane, it's easy to eat your way through your journey.

Dodge the fat trap:
✔ Pack healthy food to take with you. Sandwiches, fresh fruit, unsweetened cereal bars and smoothies are perfect.
✔ Swap travel sweets for sugar-free gum.
✔ Most airline meals provide 600-700 calories, with drinks on top. Skip the snacks, roll and butter, dressing, and cheese and biscuits to cut the cals.
✔ Avoid dehydration by drinking from a large bottle of water every hour during the flight. Request an aisle seat as you'll probably need the loo frequently. At least you'll keep moving!
✔ Only eat the bits of your airline meal you like - resist the urge to devour every morsel.
✔ Don't overdo the booze - it's packed with calories, will leave you dehydrated and make jetlag worse.

All-inclusive packages

Deals that include all your meals and drinks encourage over-eating.
Dodge the fat trap:
✔ Start with non-creamy soup or a large salad to take the edge off your appetite.
✔ Sit with your back to the buffet table and as far away as possible.
✔ Eat off a side plate and choose foods that need to be eaten with a knife and fork, so you'll eat more slowly.
✔ Browse the buffet and decide what you want before diving in.

Breakfast marathon

Breakfast might be the most important meal of the day, but two weeks of overindulging can ruin your waistline.

Dodge the fat trap:
✔ If you're planning a big lunch and dinner and lazing by the pool in between, choose cereal and fruit. If you're going hiking, you'll need a more substantial start to the day.
✔ Eat some eggs - they're rich in protein, which improves satiety.
✔ If you fancy a cooked breakfast, choose baked beans, tomatoes and mushrooms to go with eggs, rather than bacon, sausages or hash browns.
✔ Fresh fruit or a glass of fruit juice will help fill you up and boost your fluid intake. 

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