How to get rid of your holiday tummy

09

Sep

2011

Coleen Rooney (Pic: Splash)

So you spent all that time getting in shape for your holiday, only to undo your saintly behaviour with two weeks of boozing and eating out every night.

And now you’ve come home with a good half a stone of extra baggage, nestled snugly around your belly.

But don’t worry – you’re far from alone! This year Coleen Rooney’s waistline seemed to expand as she enjoyed a string of indulgent summer breaks around the world.

And although the TOWIE girls have a strict ‘no carbs before Marbs’ ban to ensure they look fab on the beach, if Lauren Goodger’s recent curvier shape is anything to go by, the rules clearly slacken as soon as they are out there in Spain.

The good news is, it’s possible to shed that holiday weight gain almost as quickly as it appeared. Just stick to our easy but effective plan and you can drop up to half a stone in two weeks.

Your post-hols body blitz rules

All you need to do for the next two weeks is pick your meals from the diet planner (right). Eat plenty of detox foods and keep to the following five rules...

1) Ditch the booze

Why? Alcohol is nothing but empty calories that go straight to your tummy and cutting it out is one of the fastest ways you can lose a spare tyre. Plus, let’s face it, most of our bodies could probably do with a break after a booze-filled summer break!

2) Don’t eat any carbs after 6pm

Why? Not only do they leave some people feeling bloated, carbs are also full of calories so just by avoiding them after 6pm, you can lower the total number of calories you eat in a day quite considerably. Simply replace potatoes, pasta or rice with lots of steamed vegetables, salad or fruit.

3) Ban ready meals and takeways

Why? They’re packed with fat, salt and other additives, which can trigger water retention and bloating.

4) Swap ordinary tea for green tea

Why? Research shows green tea is a great fat burner that can help boost weight loss. It’s also packed with anti-ageing antioxidants to help you keep hold of that youthful holiday glow.

5) Go for a 30-minute brisk walk, jog or bike ride, four times per week.

Why? You need to rev up your sluggish post-holiday metabolism and regular, moderate exercise is by far the single best way to do this.

Healthy holiday habits to hold on to

Believe it or not, not everything you did on your beach break was bad for you! Here are some diet-friendly tricks it’s worth continuing once you return to Blighty – your waistline will thank you for them.

Having a decent brekkie

On holiday we tend to tuck into a hearty breakfast. This is good news because studies show that people who eat breakfast tend to be slimmer and lose more weight when they diet. It’s worth getting up 10 minutes earlier just to make sure you eat before leaving the house.

Swimming regularly

While away you no doubt made the most of the local beach or pool so don’t stop once you’re back. And it’s fine to be realistic – you’re unlikely to find the time to swim every day but aiming for once a week is achievable.

Sneaking in a siesta

Many of us slip into the local habit of having an afternoon nap while abroad. This not only leaves you feeling refreshed – recent research suggests a power nap can also stop you making unhealthy choices when it comes to food. It might not be possible during the working week but try and squeeze in 20 minutes on Saturday and Sunday.

Walking everywhere

From sightseeing to shopping, you probably found that on holiday you did far more walking so try and keep this up at home – even if it’s just a 10-minute trot around the block in your lunch hour.

Mediterranean-inspired meals

Scientific research has shown that people who eat a Mediterranean diet are typically slimmer and live longer than those who do not. To eat continental-style, stock up on plenty of fresh fruit, vegetables, rice and fish. Plus, when you can, cook with heart-healthy olive oil.

Six 'beat the holiday bloat' superfoods

(1) Water – We’ve all heard it before, but six to eight glasses of water really is the best way to flush out any impurities in your body and reduce bloating. A glass of water before every meal is also a great way to take the edge off your hunger so you don’t overeat.

(2) Ginger – Ginger not only kick-starts your metabolism, it also has great detoxifying properties to encourage your body to kick all that holiday overindulgence out of your system once and for all.

(3) Watercress – This superfood is perfect for detoxing as it is crammed full of vitamin C. Gram for gram, it contains more calcium than milk and more iron than spinach. Simply add to salads or sandwiches.

(4) Pineapple – This tasty tropical fruit contains an enzyme called bromelain, which gives your digestive system a boost.

(5) Parsley – One of nature’s cleansers, a sprinkling of freshly chopped parsley on to your meal can help improve kidney function, which in turn promotes the body’s ability to remove toxins.

(6) Almonds – These tasty nuts are high in essential fatty acids, calcium and magnesium, all of which help banish water retention. Plus, the vitamin E they contain can help balance your hormones out and banish the cravings brought on by premenstrual syndrome.

Your food planner

Pick a meal from the choices below and two snacks per day.

Try to get a good combination of cereals and lean protein (fish or chicken). Make sure that you eat lots of fruit and vegetables every day.

Breakfasts

Muesli with one pot of low-fat yoghurt
Two slices of granary toast with peanut butter
Banana milkshake made of semi-skimmed milk with a pot of low-fat banana yoghurt and one chopped banana
Porridge made with semi-skimmed milk and a handful of blueberries
A boiled egg accompanied by two slices of granary toast and a kiwi fruit

Lunches

Smoked mackerel salad with a jacket potato
Sardines in tomato sauce on two slices of granary toast
Avocado and bacon salad with a single grilled rasher of bacon, half an avocado, a splash of lemon juice and a pinch of black pepper
Tuna and sweetcorn sandwich on granary bread with low-fat mayo
Jacket potato with spicy tomato salsa, soured cream and salad

Dinners

Grilled trout with flaked almonds plus some steamed broccoli and baby sweetcorn
Baked cod in foil with low fat garlic Boursin cheese and some asparagus
Lean steak, grilled, served with cooked tomatoes, mushrooms and salad
Salmon steak, baked with some lemon juice and garlic, with a tomato and mozzarella salad

Snacks