The F word

If you'd asked me what my biggest fear was before I left to spend a year studying in France, I wouldn't have said homesickness, course work or mastering the language. It's sad to admit, but my major concern was getting fat.

Now this may say more about me than your average traveller, but gaining weight while on holidays seems to be a fairly widespread problem. Whether it's the dreaded 'Heathrow injection' or simple overindulgence, the fact is that many Australian travellers return home carrying unwanted extra baggage.

The reasons for this aren't too hard to ascertain. There are countless temptations overseas such as rich food and regular drinking that translate straight to the hips. The problem is that when you cut these things out of a holiday, you also cut out a lot of the reason for going. It's not practical or desirable to say no to beers and chip butties every time they come your way, but it is important to know their effects and watch the choices you make (if you plan on fitting into your jeans for the flight home that is).

One of the most important factors in maintaining your weight while away is being fit and healthy before you go. Watching your diet at home will give you a good understanding of the calorie content of different foods, helping you make informed choices when you tuck into foreign fare. Regular exercise will develop lean muscle mass to burn calories faster. As a fit, healthy person, you're also more likely to undertake physical exercise while on holiday. Hiking, cycling, snow boarding and just plain walking are great ways to see a place. All those endorphins released by exercise matched with views over the local countryside make for some of the greatest experiences you'll have.

The itinerary you select also plays a role. Unfortunately the adage 'French women don't get fat' doesn't apply to Australian women travelling to France. Confit de canard washed down with a robust Bordeaux won't miraculously become low cal once you step onto French soil. (Believe me I the have holiday snaps to prove it.) French, German, British and American food generally has a higher fat content than cuisine throughout Japan, much of Asia and the Mediterranean. Travellers to these latter regions will have more healthy options to choose from come dinner time.

Alcohol is another big contributor to weight gain. Although beer isn't packed with calories, the problem is that we don't often stop at just one. If you're having drinks every night the after-effects aren't going to subside with the hangover (they'll subside over the top of your trousers). It's always advisable to limit your alcohol consumption. When you do drink, remember that clear spirits have less calories than dark ones and you'll generally be better off with a Bloody Mary than any creamy or tropical cocktail.

While it'd be great to have the self control to say no to overindulgence, there's always the option to do your best and worry about losing the weight when you get home. As a case in point, I have a friend who puts on at least five kilos whenever she heads to Europe, but promptly loses it within days of return (we like to call this the 'trans-hemispherical miracle'). While her rapid weight loss truly is an act of God, if you eat well and exercise there's no reason why you shouldn't get back into shape within a reasonable timeframe of your return. A holiday shouldn't be an excuse to forget about being healthy, but those extra kilos can sneak up on even the most cautious traveller. If it happens to you don't let it stop you having a good time. And take heart in the fact that if all else fails, getting a bout of dysentery before jetting home works a charm.

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