How many times have you come back from holiday weighing more than when you went away? Although you may feel refreshed, energised and ready to get back to the real world - these feelings may not be an accurate perception of reality.

Many of us don't even notice that we have put on weight until we try to get back into our 'normal' clothes and discover that everything feels a little bit tighter!

Abusing the 'all inclusive' packages is one of the main reasons for putting on weight. Considering the costs involved in these holidays, many people feel that they should get their 'money's worth' and simply eat 'because it's there' whether they're hungry or not!

Eating on holiday tends to be a more laid back affair and structure goes out the window. We often spend much longer over dinner than we would at home. This can mean we overeat during the meal or overindulge in snacks such as bread and oils in between courses.

If you want to win the battle of the bulge you've got to plan ahead. Nobody wants to spend their holiday worrying about food the whole time - especially when you have been looking forward to it for the whole year! However, there are some things you can do to make maintaining your weight that little bit easier.

Plan your meals so that they are spread evenly throughout the day. Try not to go without food for any longer than four hours otherwise you can end up feeling ravenous and eating the first thing you see! By doing this you are giving the body regular quantities of food and allowing enough time for digestion before you eat again.

Of course planning when you eat is not the only problem, planning what you eat is even more important!

Avoid processed foods as they tend to lack the essential vitamins and minerals that you need and are often high in calories. If you can, fill up on fresh produce instead such as fruit, vegetables and meat or fish dishes.

Being in the holiday spirit may mean that we may become less conscious of the types of food we are eating. From bread to pasta, ice cream and even alcohol - we end up consuming a much larger amount of carbs than we would at home.

Finally don't forget that you can enjoy some fun exercise when you are on holiday. With no schedules to stick to, you'll have plenty more time to get active.

Why not explore your surroundings rather than lying on the beach? Make the most of the water. Swimming, for example, is a great exercise which both tones you up and burns calories.

Or you could try adventurous water sports such as surfing and jet-skiing - although if you're not up to the challenge there's likely pedallos for hire, a leisurely and healthy weight loss activity that's perfect for holidays.

Watching your weight on holiday doesn't mean you need to stop having fun! By following these tips and paying more attention to what you eat - you'll find your holiday is still perfectly enjoyable without the usual stress of worrying about the post-holiday diet.