I have an upcoming holiday - are there any tips for avoiding extra calories?

Routine is important when it comes to calorie control, and holidays can easily knock you off course. From barbecues to buffets and meals out, there’s temptations everywhere, so you need to try structuring your days.

It’s easy to skip breakfast, especially if you’re somewhere hot, but a good breakfast helps. A protein-rich meal deters mid-meal cravings. Don’t leave too long between meals either - that leads to overeating.

Where you can, make your own lunches, complete with bottled water, fruit and healthy snacks. It will save you money too.

Try local fruit and veg rather than giant sacks of crisps, maybe incorporating healthier local delicacies and limiting the treats like cakes and ice cream. Oily fish is also a great meal option. A

Also, don’t switch off at evening time. If you eat too much, too late, you may not get time to burn it off. Limit any tempting sauces too, and watch the salad dressings. Consider grilled rather than fried options and keep your alcohol consumption in check. Add tonic, soda or lemonade to your drinks maybe and keep topping up the water.

Remember you are holidaying though - make the most of your surroundings through cycling, swimming or walking, and enjoy a little beach volleyball or other sporting activity. And as with any diet, enjoy the odd treat in moderation, thus avoiding those tempting lapses and fridge-raids.