A holiday fitness and nutrition programme will let you enjoy your well-deserved summer break while keeping your weight in check

With the summer holidays on their way, it's tempting to overindulge on the food and booze. You've worked hard all year and want to let your hair down - but you might need to let out your waistband too. The good news is that you can still have fun in the sun while keeping those extra pounds off. Just follow our fitness and nutrition plans.

The fitness plan 1. Before you go away, think about when you can realistically fit in some exercise and find a like-minded friend to do it with. Avoid stuffy, indoor gyms and use the outdoor sports facilities available at your resort or local area.

2. Try to take a minimum of 40 minutes exercise every day (see our easy beach fitness routine below). If you know you're going to be having a particularly lazy day, do more exercise the day before and the day after.

3. Swimming is an easy way to get toned. Ask your receptionist for the quietest times at your pool.

4. Ditch taxis and walk whenever possible. You never know what hidden gems you might find along the way.

5. A fast walk along the sand will really work your leg muscles, but you can also power walk through the waves.

6. Holidays are a great time to do something new, so try tennis, water-skiing or volleyball, especially as you can continue doing them back home.

7. Exercise outwith peak sun hours, before 11am or after 3pm - the peak times for the sun. It'll be cooler and you won't tire as easily.

8. If you're going to eat more, you have to compensate by exercising more.

9. After dinner, go for a walk to kick-start your digestion so you don't rest on a full stomach.

10. Your hotel room is a mini-gym where you can do sit-ups and lunges before meals.

Easy beach fitness routine Step 1: (Five mins): Power walk warm-up.

Step 2: (10 mins): Jog along beach.

Step 3: (10 mins): Wading, thigh-deep, using the water as resistance.

Step 4: (10 mins): Jog on beach (one minute); wade through water (one minute); repeat five times.

Step 5: (Five mins): Resistance work (press-ups and lunges).

The nutrition plan 1. Watch your portion sizes - order less and share dishes.

2. Look for courses that contain beans, peas and legumes, which provide fibre and protein.

3. Vegetable-rich soups are filling and healthy.

4. Beware of little extras - ask for sauces to be put in a separate dish so you don't OD on them.

5. Try to choose tomato or vegetable-based sauces over white sauces, which are cream or butter-based.

6. Many starters and tapas dishes are drowned in oil, so transfer the food on to another serving dish to cut down on the oil.

7. Avoid hidden calories by ditching the bread slices supplied to your table before lunch and dinner.

8. Try to have three balanced meals a day, rather than just a big breakfast and a big dinner. You may overeat in the evening if you get too hungry.

9. Buy healthy snacks such as fruit to keep in your hotel room or for when you're walking around to avoid sugary temptations.

10. Drink lots of water. Two litres is the RDA, but if it's really hot, you should aim for three litres.

Greece Stick to: Greek salad; tzatziki and pitta bread; hummus; grilled fish; dolamades.

Avoid: Moussaka; taramasalata; keftethakia (meat balls); baklava; Greek yoghurt.

France Stick to: Consommé; ratatouille; Nicoise salad; moules marinere (mussels); crème caramel.

Avoid: Anything in a creamy or buttery sauce; pastry dishes; pork rilettes (pâté); creamy soups; blue cheese and garlic roulé (37% fat).

Italy Stick to: Bruschetta; bean and tuna salad; gnocchi with tomato sauce; ricotta and spinach dishes; pizza with seafood or veggie toppings; poached fruit.

Avoid: Deep-fried mozzarella; oil-marinated vegetables; meat-filled pasta; pizza with fatty meat; pannecotta; Mascarpone cheese (47% fat).

Mexico Stick to: Guacamole; bean burritos and tortillas; vegetable fajitas; tostadas with beans or vegetables; vegetable chilli; salsa.

Avoid: Tortilla chips; potato skins; beef chilli; chimichangas (deep-fried snacks); tortillas and burritos with meat; sour cream.

Spain Stick to: Seafood, such as grilled prawns, mussels and shellfish; fish, such as sardines, swordfish or tuna; chicken or fish paella; gaspacho; crabmeat soup.

Avoid: Deep fried dishes; large portions of chorizo; meatballs; fritters and croquettes.